HIT Rob

Hey Mike, All's good here mate. Thanks man, didn't know if i was allowed to post here as a vegetarian, hopefully its ok. Its really just an experiment to see if it makes a difference. All good your end mate?

The thing with the squat and DL is, there's a lot of overlapping going on with those movements, especially with the low back and hips. If you did want to include squats and DL's more frequently, then i'd recommend something like Mike's consolidation routine, ie Squats, Underhand Chins/Pulldowns, and Weighted Dips one workout and DL's, Shoulder Press (back supported), Calf iso the next. But i'd recommend at least 4-5 days between workouts. Remember, it HIT, your not bouncing and lifting explosively, your accentuating the negative, lifting in an non-explosive style, the inroad into the body is deeper. Anyho, what ever you go with, give it your all:) To your success:) Rob

Hi Ross, Thank you for the support mate, that means a lot to me, there are quite a few here that inspire me too my friend:) To elaborate, since becoming vegan a little over a year ago, i recent blood panel showed my IGF-1 and test levels have dropped (considerably), and my bad cholesterol levels have slightly increased (how in the hell). The plan is to return to being a lacto ovo vegetarian (NO meat, fish or poultry) again for a few months and then having another blood panel done to see what the crack is. The good thing is my mother-in-law's boyfriend owns and lives on his own non profitable farm, the animals are very well look after, and none are sent for slaughter. So from him i can get organic free range eggs, grass fed raw milk, cream and even his homemade butter. When i say i am not vegan for political reasons, that's not entirely true, i love animals, and i hate to see any harm come to them, breaks ma heart, i'm just not one for going out and waving a banner. That being said, my wife and i (we're cat lovers, though we love all animals) are currently working with a group of people to save hundreds of stray cats that live on the seafront of our home town (facebook Bangor seafront cats), we're helping to rise money to get the cats cared for and homed before the local council gets their way and has them put down. Thankfully there's a lot of support and the future of the cats is looking good. Best Rob

Tonight's workout... Seated Leg Press Underhand Chin Chest Press Hip Belt Calf Raise Weighted Back Extension All for one set to failure.... Don't know how long more i'll be able to post on the forum, i've been doing a lot of thinking, and i'm complicating on going back to consuming animal products, i know this may not go down will with some, however as i mentioned before, i became a vegan for health reasons (not political). After a recent health check, i'm at a point were i (and my doctor) believe my health would benefit from the consumption of some animal products.

It will be difficult TM, not just because your in the gym, but also because your peers will make fun of you. Mike himself was bullied and pick on quite a few times in Golds Gym Venice were he trained his clients (by some big name pro bodybuilders and onlookers), he was even physically attack on a couple of occasions. I've had people make fun of me too. (despite the fact i was making progress) Think of it like this, most people used to think that the world was flat, of course nature and science proved them wrong! The body does not adapt because of an individuals wimm to train x number of times per week, it happens because of BIOLOGICAL NECESSITY. As Francis Bacon once stated "Nature, to be commanded, must be obeyed". Looking at the routine mods, its better as it more condense, if in doubt, K.I.S.S TM... if you prefer a 3 way split, here's a modified consolidated version or Mikes Heavy Duty One program, i made good gains on this (though i didn't squat or DL for reason's mentioned previously, i used LP and weighted back extension instead)... Workout A Chest / Shoulders / Triceps 1. BB, D-B or Machine Incline Press 2. D-B or Machine Lateral Raise 3. Weighted Dips Workout B Pull 1. Underhand Weighted Chins or Pulldowns 2. Machine, BB or D-B Row 3. D-B or Machine Bicep Curl Second cycle do 1. DL 2. Rows 3. Underhand Chin or Pulldown Workout C 1. Squat or Leg Press 2. Calf Iso work (seated, standing or calf press on the leg press) -use seated or calf presses on the week you squat 3. Static AB Crunch (watch 26 minutes in) http://www.youtube.com/watch?v=ekJtCzRnD7E. (This will engage the Abs to a greater level than the Weighted Sit-Ups 4. Grip /forearm iso work (optional) *On the week/cycle you perform DL's, use the leg press in w/o c, and on the week/cycle you squat, use the curl in w/o b. This is so your the low back isn't being over worked. if you want to train 3 days a week on such a program, do not employ set extenders or high stress techniques, just perform one one set to failure (after a low rep warm-up set or two), and in the case of the Squat and DL, train to just before failure for safely reason's. 1. The workouts above are abbreviated, this will allow you to maximize the intensity of effort. 2. Keep a training journal, and focus on increasing moving up in weight, reps or both on every movement of every workout (while still maintaining good form and rep cadence. IF YOU DON'T MAKE PROGRESS IN LEAPS AND BOUNDS IN THIS WAY RIGHT OF THE BAT, YOUR OVERTRAINING, remember i said Mike had to reduce the volume and frequency of certain clients to just 2-3 sets once every 7-10 days before they made ANY progress in term's of strength and size increase. 3. When your progress does begin to slow up with the above routine (this could take weeks or moths), take a week or two off training. 4. On your return to the gym, begin to insert an extra rest day or two between workouts. (you'll see you'll begin making progress in leaps and bounds again) 5. When your progress slow's down again (again this could take weeks or months), take another one to two week layoff, and on your return begin training just once every 4-7 days, however its here you can begin to sparingly insert deep inroading "high stress" techniques such as rest pause and static holds. Other than that, adjust your calories to a relevant amount based on what your trying to achieve, and there's no need to supplement your diet with additional "recovery enhancers", they will make minimal difference. Let me know what you think:) Best Rob

Your quite right TM, sprinting is "high force" high intensity exercise, were as strength training (preformed properly) is "low force" high intensity exercise. Actually, i work as a lab technician in a local hospital, just before xmas a colleague told me about one individual (a 22 yo male) who'd came into the ER with a serve compound fracture in his lower leg, he had been doing sprints on an inclined treadmill...Nasty. Indeed, and this was Mikes biggest contribution, he released (and was the first to tackle the issue) that as you grow progressively stronger - so to do the stresses on our limited recovery ability. Mike experimented quite a bit with his clients volume and frequency, but it wasn't until Mike reduced his clients volume down to 2-5 sets per workout and their frequency down to just once every 4-7 days, did he (and they) see best results. Mike actually had a few clients train just once every 10 days with as little as 2 working sets (sets to failure and beyond that is), of course these were individuals who had a poor tolerance to intense physical stress or individuals that had reached the upper limits of their genetic potential, and thus were more prone to overtraining, but average was 4-7 days. From what I've experienced with my own training, and from what I've witnessed in the individuals I've trained using HIT, none required any more than 1-2 workouts per week (with 3-5 working sets per workout). I currently have my wife and sister-in-law training just once a week, performing 3 compound movements with two smaller isolation movements per workout. My wife (who's not vegan) has lost 15lbs of fat and greatly increased her strength in the last 6 weeks. My sister-in-law on the other hand has not lost as much (due to not consuming enough calories below her maintenance level, bit like myself lol), but she has gotten stronger in leaps and bounds over the last 6 weeks and feels a whole lot better for it. Looking at that set up above, there's a bit too much frequency overlapping within that program, for example i wouldn't recommend performing heavy leg pressing then heavy deadlifts the very next day. Remember that recovery (full systemic recovery) proceeds growth. A routine such as the one above doesn't allow for full systemic recovery, there for results will be compromised. If training in HIT style, i would recommend training no more than twice a week, with 3-5 working sets per workout. Anymore than that would most likely result in diminishing return unless your using with "low stress" high intensity techniques such as pre-exhaustion. Take a look at these two guys, they did something called the Boise Experiment, they followed the advice from one of Mikes books (HIT the MM way) for 60 days to the letter and documented everything, the results speak for themselves, http://boiseexperiment.com/HeavyDuty/ If you read the comment sections, Ronnie talks about how the guys both saw best results training just 2-3 per month. Of course due to ignorance this goes against everything we've been told by the fitness and bodybuilding industry over the years, but for the most part, their primary interest is financial gain...not science. Hope this helps Rob

Hey Mate, The same applies to J-Reps, as with them your still using a full range of motion, but your just preforming them in zones/stages. I've personally dropped them from my training (time being) after mulling them over and weighing up the pro's and con's. There's just some facts i cant overlook, the first being that muscle fibers are recruited solely by how much resistance they are forced to contract against, the problem with J-Reps is they force you to use considerable less resistance than your capable of fully contracting against. The second reason is because i prefer to avoid the weakest range of motion were the potential for injury is greater. Now, this is not to say this technique is without merit, it is, but just not in the why i thought. They can be salted in to a HIT routine as a "low stress" high intensity technique to your program to help manage stress long term. Hope this helps Rob

This is why Mike Mentzer stated "it only takes a very small amount of the right type of exercise to stimulate best results" Think of it like this, if you wanted to get a really great suntan, you must exposure your skin to intense UV radiation, the greater the intensity of the UV radiation, the less time you can expose yourself to it. If you expose yourself for too long and/or too often...the stimulus becomes toxic and counterproductive. Yes, when it comes to suntanning, there are individuals whom can tolerate intense sunlight stress better than others, BUT, that does not contradict the fact that in EVERY case the presents of intense UV radiation is absolute requirement for the production of a tan. The same is true with strength training, Intense training being the stimulus, with over-exposure being toxic and counterproductive, and here again, there are indeed individuals that can tolerate intense physical stress better than others, but that does not contradict the fact the intense training is an absolute requirement for the production of best results. Sit-Ups, oh man, i couldn't do those with my back. I no longer train my Abs directly, when i do Underhand Chins or Underhand Pulldowns, my abs fully engage, especially on the Underhand Pulldown were the thighs and hips are anchored down. At the top of the Chin i crunch forward and statically hold for a second or two. Btw, that's a nice set-up, a couple of basic compound movements along with a few specific iso movements per workout. Do you have a second or B workout a pull workout maybe?

Well, the basic fundamentals principles of productive exercise are universal, but indeed, it must be tailored to the individual, based on their experience, age, weight, condition, bodytype, injuries and most importantly, their stress tolerance to intense physical stress and recovery ability. Oh his, Mikes audio tape set are awesome, he done those in 95 i think, i still put mine on every now and then for some inspiration. I also love reading and listening to John Littles (Mikes best friend, experienced HIT Trainer, owner of Nautilus North HIT facility Canada, researcher, Author and founder of the Max Contraction Training system, the Max Pyramid Protocol and co author of Body By Science). These interviews are two of the most polished and informative I've ever heard... http://www.highintensitynation.com/2011/01/high-intensity-interview-of-the-month-john-little/ http://www.lifeintherough.com/2008/07/30/john-little-interview/

Hi Ross, Looked at the link mate, all i see is a high impact product using seductive advertising...Its a money spinner. If its bodyweight training your into, i'd recommend this http://baye.com/store/project-kratos/. Its a much safer, no bullshit progressive approach to BW training.

What can be achieved from training once a week in less 5 minutes (with ZERO steady state activity) 4 minute workout -

LOL... I think BDS does a great job at logically explaining and articulating why the traditional back squat is not a good idea based on the bio-mechanics. He seem's not so much worried about the movement itself (freehand), he's talking more about were the load is placed. He does however go on to recommend Hip Belt Squats as a safer alternative (and leverage style leg press machine). Personally my back problems started with back squats in the 90s, as with anything, technique is certainly a big factor, as is force, but another factor is not having the correct bodytype for such a complex movement, at just over 6'4" and having a long spine and legs, back squatting was always very difficult for me, I've also encountered quite a few experienced individuals who've have had the same problem, at the other end, I've encounter quite a few experienced individuals who had perfect bodytypes for squatting and they did well with them. That being said, many of them were even complaining of back issues. Point is, the traditional BB squat its not a one size fits all movement, for many, its most certainly not the "king of exercises" the pie in the sky gym rats would have you believe. These days i much prefer using leverage style seated leg presses (not the sled style incline leg presses, them things are death traps), even with 3 herniated disc's and a knee injury, leverage style LP's cause no / to very little irritation, while still producing a deep level of fatigue in my lower body.

Hey buddy, Weather here is wild, just snowed a wee bit thankfully, but am sitting here by the fire with a big ass mugga tea, oh yeah:) whats it like in Wales mate? Hope your not out working in that:)

That's cool, its good to question things:) I would recommend you watch this video of Bill De Simone who is an expert in bio-mechanics, as well as a HIT expert with 40+ years experience. If you go 21 minutes into the video, he talks about what happens to your spine, discs and knees when you squat low, its not good mate. If you watch the whole seminar he explains why the traditional back squat is all wrong for us based on the bio-mechanics. Really good watch. (yes, this is blasphemy to the free weight traditionalists, but tradition has nothing to do with science).

Took another week off training there, back at it tonight, decided not to use pre-exhaustion and just go with the compounds, as they deliver a much greater metabolic stock, i'll just be careful.. Tonight's workout was... 1. Seated Leg Press stack x 13 reps to failure 2. Seated Leg Curl 75kgs x 11 reps to failure 3. Underhand Chins BW + 20kgs assistance x 8 reps to failure 4. Seated Chest Press 120kgs x 7 reps to failure 5. Hammer Row 130kgs x 10 reps to failure * Used the rush factor, only enough rest to move from one machine to the next (felt like i was gonna boke a couple of times lol) * Each movement was performed with super strict form, 2-3 second positive, 2 second hold in the contracted position (on exercises 2 and 3), and then 3-4 second negatives. * Just went to failure on each movement, no forced reps, negatives etc, didn't feel like i needed any additional set extenders. * Total workout time was around 10 or 11 minutes (well, the gym was a little busy, or it would have been 8 or 9 minutes) Next workout will be next Monday or Tuesday

Here's a great article from Drew Baye on so-called functional training... http://baye.com/dark-ages/

Happy days:) Your training journal is always your best guide.... I'll not say don't use a full range of motion, but i well say just be careful and do keep in mind, due to the sheer forces that impinge on the joints and connective tissues when bones and ligaments are required to move through arcs and positions of disadvantaged leverage (btw that is not made up, its a well established physiological fact), the risk on injury increases, and if a bad injury does happen, its for life. I now use a safer range of motion and static holds, as years of high impact training and using "full range" exercise has left me with some serious injuries that effect every part of my life. I was accused not that long ago by one severally concrete arrested individual of coming here and giving unsolicited advice to vegans, which is not true, my purpose of posting here is in the hope that others can learn from the mistakes i made following "traditional" training advice's from people whom have no clue what their talking about. Best Rob

Are you still making strength increases on every workout, or has progress slowed down? Strength increases will grind to a halt or slow right down when your over training. If the answer is yes, i would recommend taking a layoff and then on your return to the gym, train slightly more infrequently, you'll find that you'll start making progress again in leaps and bounds. On the other hand, if you are still making good progress training as your are, then carry on. Your knee problem could very well be because your using an exaggerated range of motion on your squat, also keep in mind, a "greater" or full range of motion not only increases the risk of injury due to moving resistance through positions of disadvanged leverage, but it also reduce's the amount of resistance your are capable of maximally contracting against. Hope this helps Rob

Indeed there is Dylan, and yet so many fall hook, line and sinker for it, and as long as they do, we'll continue to see the fraud continue. Its a bit like the famous Boxer Jack Dempsey once said, he said the death of boxing was the first ever million dollar fight, for it was that fight that attracted all the wrong kind of people into the sport. Same is true with the fitness industry, were there is money to be made... there's a hustler.

I used wrist straps for almost 15 years, true enough, my grip and forearms did improve none the less. In recent years I've stopped using them though, purely because i like to "feel" the bar / make contact with it, feels more natural if that makes sense. I do think that if you have small hands or a weak grip they can be beneficial, especially since a lot of gyms have these thicker handled D-Bs or BBs nowadays.

Hey Ross, Yes mate, i'll try and get something up by Easter. Also, though am in a different gym, am still in touch with Mr N.I John Martini, in the summer i'll try and get a video with him at the gym am at now. Storms not too bad mate, the mainland must act like a kinda wind breaker lol, lots of flooding through. How ya getten yourself mate?

Just got a new phone today, so i intend to start recording the odd workout here and there (depending on how busy the gym is), hopefully i'll get a some videos by Easter time. It'll be good to watch my form from another angle.

Precisely what am saying mate. The most important factor in any fat loss program, is the maintenance of lean tissue, a well constructed strength training program is the only reputable way do that. Fat loss on the other hand is almost purely a matter of diet, simply decrease your calories by 500 below your maintenance level daily, and you will lose up to a pound of fat a week (without any need for additional wear and tear on your joints and connective tissues). Moreover, one pound of fat (3500 calories of energy) can fuel the body for up to 10 or more hours of continuous steady state activity, making steady state activity simply an ineffective method for fat loss. Back in the late 90s, I had the pleasure of speaking with was HIT pioneer and former Mr universe Mike Mentzer, in one of my first consultations i had with him, i brought up the topic of "cardio", he barked... "There is whats known as the SAID principle (Specific adaptations of Imposed demands), which means the body adapts in a specific fashion to specific demands, so if you want to be an endurance athlete, train like one, and likewise for bodybuilding, powerlifting or whatever. But for the Bodybuilder, aerobic activity is not just a waste of time, its counterproductive!" Evolution also rings true here, most experts agree, that we as a species did not always have food/energy so readily available (which is still a major concern in many countries today), that being true, it only stands to reason that we evolved as a species that PRESERVED ENERGY as best as possible, not as one that RECKLESSLY SQUANDERS energy. Back to bodybuilding, stimulate the body with intense training (a form of intense physical stress), then rest, recover and grow! The energy you would lose in a so-called "cardio" workout, well be better used for recovery. This is what Mike Mentzer meant when he referred to "THE PROTECTION OF THE LIMITED", as we all posses a limited recovery ability. Best of luck Rob

Back in the gym this afternoon after an 11 day layoff... Chest / Back 1. Pec Deck Flye - 120kgs x 9 reps to failure supersetted with... 2. Chest Press Machine - 110kgs x 4 reps to failure + 2 forced reps + 2 negative's 3. Underhand Chins - BW (250lbs) x 3 reps to failure + 2 forced reps 4. Chest Supported Hammer Row - 130kgs x 8 reps to failure + drop set of 100kgs x 8 reps to failure 5. Weighted Back Extension - BW + 20kgs x 2 sets of 10 reps NTF Really enjoyed today's workout, weights are good and my back feels a lot better. One of my work mates joined the gym today as well, he's a bit of a "cheater" (likes to swing the weight, rather than lift it), but he works hard none the less. No doubt we'll have some more good solid workouts together. In 6-7 days i'll take my next workout...which will be legs:)

Indeed, i believe that's its counterproductive, as does the science, no one explains it better than Dr Doug Mcguff (ER physician and highly experienced HIT trainer). Here he explains why "cardio" doesn't technically exist from a biological stand point. Heres the opinion of another world class HIT trainer Drew Baye http://baye.com/you-dont-know-hit-2/ Greg Anderson (This is my favorite article on the matter) http://www.mikementzer.com/aerobic.html After extensive research, Arthur Jones (Nautilus & Medx equipment inventor, HIT pioneer, and researcher) concluded "Six weeks of proper strength training can improve one's cardiovascular fitness to a degree that is impossible with any number of years of aerobic training". Hope these help Rob