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HIT Rob

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  1. 23-9-13 Back - Biceps 1. Machine Pullover ** 97.5kgs x 7 reps to failure + 2 forced reps with increased resistance superslow negatives 2. Seated Chest Supported Row Machine* 105kgs x 6 reps to failure + 2 forced reps + Drop set with 80kgs to failure 3. D-B Shrugs 95kgs (total) x 15 reps to failure 4. Biceps Machine 67.5kgs x 7 reps to failure + 2 forced reps with increased resistance superslow negatives 5. Weighted Back Extension* BW + 20kgs x static hold to failure **two warm-ups sets * one warm-up set Very happy with how my training and diet is going at the moment, am going up in weight and reps on every workout, I've decided to keep working with my trainer ongoing. Since beginning training with John, my recovery from workout to workout is better, I've more bounce in my step, am sleeping/resting better, and my lower back has been feeling pretty good as well. Legs on Friday, yeepee, my favorite...not
  2. 23-9-13 Back - Biceps 1. Machine Pullover ** 97.5kgs x 7 reps to failure + 2 forced reps with increased resistance superslow negatives 2. Seated Chest Supported Row Machine* 105kgs x 6 reps to failure + 2 forced reps + Drop set with 80kgs to failure 3. D-B Shrugs 95kgs (total) x 15 reps to failure 4. Biceps Machine 67.5kgs x 7 reps to failure + 2 forced reps with increased resistance superslow negatives 5. Weighted Back Extension* BW + 20kgs x static hold to failure **two warm-ups sets * one warm-up set Very happy with how my training and diet is going at the moment, am going up in weight and reps on every workout, I've decided to keep working with my trainer ongoing. Since beginning training with John, my recovery from workout to workout is better, I've more bounce in my step, am sleeping/resting better, and my lower back has been feeling pretty good as well. Legs on Friday, yeepee, my favorite...not
  3. Hi B 'n' B I have the same problem, ie forearms giving out before the targeted muscles, however my forearms are very strong and i've a vice like grip, the problem is my forearms are fast twitch dominate, and by the sounds of things, its likely you may have the same problem. For years my back workouts always began with Pulldowns and then rows, in recent times i've began pre-exhausting my lats with Machine Pullovers (if you dont have access to a machine pullover, D-B pullovers can be subbed), this eliminates the weak links (biceps, forearms, grip etc) from the movement. With the lats pre-fatigued, and the weak links still fresh, going into a second back movement such as a row or chin, the weak links will actually assist the lats into a deeper state of fatigue. Pre-exhaustion has been a great way for me to work around my forearm problem, not to mention improved back development:) This is the technique Dorian Yates used to develop one of the greatest backs in BB history (of course his genetic's had something to do with it as well:) Best of luck Rob
  4. Hi Aurijus, I'm current training with a H.I.T trainer John Martini, hes the current Overall Mr Northern Ireland BB champion (small country, but very high stranded's), he also 3 weeks out from the NABBA Mr Universe (he'll be compete with Lee Priest who's making a comeback this year). John has me focusing on hypertrophy specific techniques, such as pre-exhaustion, if you look at my training log you'll see want i mean. Dont be concerned with how long you spend in the gym, when training intensely, you cant tolerate all that much, and don't judge your workouts by "feel" or how pumped you get, stimulate growth, then get the hell out of the gym, go home rest, eat, compensate (recover) and over-compensate (grow). Also, keep in mind, that even if your using a split routine, you must not merely allow for localized recovery, you MUST allow for systemic recovery, intense exercise effects the entire physical system. As far as nutrition goes, keep it simple, as long as your making a daily effort to obtain a varied well balanced diet, you've got it covered. Focus more on the quality, rather than the quantity of food. If you feel a protein shake or 2 will help, go for it. Am not big into supplements myself, i feel their money spinners, and as you rightly pointed out, when you look back through history you'll see that people have been developing muscular physique's for thousands of years, without the need for supplements or "engineered foods". As far as "cardio" is concerned, just say no! Not only is it a waste of time, its counterproductive... Here two world class H.I.T trainers explain why not... http://www.mikementzer.com/aerobic.html http://baye.com/you-dont-know-hit-2/ My trainer got down to 3% BF for his last contest, he preform's no steady state activity what so ever, just 30-40 minute H.I.T workouts. This was a video of him 6 weeks ago, hes now as i mentioned only 3 weeks out from the Mr U http://irishmuscle.ie/john-martini-9-weeks-out-from-mr-universe-2013/ Best of luck with your journey, and if you want me to elaborate more, just let me know:) Rob
  5. Tonight's workout with my trainer... Chest / Shoulder / Triceps Inline D-B Flye - (pre-exhaustion) 70kgs (total) x 8 reps to failure + 2 forced reps, then one drop set with 40kgs (total) to failure (4 second static hold in the stretched position) Hammer Incline Press 140kgs x 5 reps to failure + 2 forced reps and 2 superslow negatives Seated D-B Lateral Raises (Pre-exhaustion) 30kgs x 11 reps to failure + 2 half reps and 4 partials to failure Smith Machine Shoulder Press 85kgs x 7 reps to failure + 2 forced reps Cable Triceps Press-downs stack x 12 reps to failure + 3 forced reps with superslow negatives Another really good workout, was completed in 16 minutes, Chest, shoulder and triceps were toast, was up on everything.
  6. So just got done with my 3 workout with my trainer John Martini, had a throat infection last week, so we left it until today... Legs 1. Leg Extension - one set to failure + forced and negative reps 2. Seated Leg Press - one set to failure + forced reps 3. Leg Extension - static hold to failure 4. Standing Leg Curl - one set to failure + forced reps 5. Lying Leg Curl - one set to failure + forced reps 6. Calf Presses - one set to failure + drop set to failure One of the most painful workouts i've done in a long time, after training to failure and using intensifiers on the leg extension, the seated leg press was a real "pleasant" experience (not)! For me though, this workout was a little overkill, i could have done without exercise's 3 and 5. For me 3-4 movements per workout is sufficient. Next workout is in 4-5 days time.
  7. So i was in the gym tonight with my trainer sooner than i thought... BACK 1. Pullover - one set to failure + 3 forced reps 2. Seated Chest Supported Rows - one set to failure + 2 forced reps and then 2 partial reps 3. Biceps Machine - one set to failure + static hold in the position of maximum motor arm 4. Weighted Back Extension - one set to failure There was a 1-2 second hold in the contracted position of each movement. Legs on Friday, cant wait for that one:))
  8. So had my first workout with John Martini last night, the first thing i noticed about him was his legs/calfs, unbelievable development! John's keeping me on the same split routine, and exercises i already perform (due to my injury history), however he's really upped the intensity!! The workout... CHEST 1. Incline D-B Flyes, one set to failure + 3 forced reps 2. Seated Incline Press Machine, one set to failure + 2 forced reps + 2 negatives (with added back force) SHOULDERS 3. Seated D-B Lateral Raise, one set to failure + 2 forced reps + 2 standing cheat reps 4. Seated Shoulder Press press, one set of failure + 2 forced reps TRICEPS 5. Triceps Press-down, one set to failure + 2 forced reps and one drop set Done. 15 minutes of hell!! For years i thought i was training in H.I.T, but i realize now i wasnt even close, this first workout has opened my eyes to the true meaning of the term H.I.T! A few very good pointers John gave me- 1. On the shoulder press he had me perform the negative portion of the rep in superslow fashion, the difference it made was incredible, he explained that throwing a spanner in the works like that really gets the bodies attention. 2. Since i'm more focused on hypertrophy, he said to pre-exhaust every bodypart, he said starting each bodypart with a compound movement is great for strength, but for hypertrophy...pre-exhaust first (he himself pre-exhaust's everything, he said its made a huge difference). Next workout wont be for 4-5 days, that'll be Back and Biceps...GULP:( Heres a video of John, his 7-8 weeks out now from the Mr Universe
  9. So i've booked 10 sessions with the current Mr Northern Ireland BB Champion John Martini (hes also 8 weeks out from the Mr Universe), John's a Hitter through and through, its strange, apart from having several months of phone consultation's with Mike Mentzer, ive never had a trainer in my life. So it'll be interesting to see what John comes up with, he was recently over at Temple Gym in Birmingham with Dorian Yates for a few workouts with him, said it was a great but very painful experience, i can imagine lol. First session tomorrow night..... Legs:(
  10. When i said about such arbitrary set and rep methods, i was talking about arbitrary set and rep "systems" that are based on two numbers matching, ie the 10x10, or 8x8 or 6x6 or the ever popular 5x5. When i began training i used the Gironda style 8x8 (i was under the child like notion that more was better), i would always achieve a great pump, however in more recent times i have used Brain Johnston's H.I.T techniques (J-Reps, 1 1/4 reps and cluster sets) that have produced the same level of congestion within the muscle with just one set. These techniques are more bodybuilding orientated as they allow for more contractions per unit of time, and at the same time, still fall under the basic principles of H.I.T, that is intense, brief and infrequent exercise. I also feel that its an arbitrary notion to train certain bodyparts on certain days of the week, intense exercise has a systemic effect on the entire physical system, not just the localized muscles, the body as a whole, recovers when it recovers. Best Rob
  11. I think its obvious i'm not talking about one rep max's. However if were talking about 1 set to failure vs lets say 5-10 sets of 10 reps with the same weight using moderate resistance, then i would say not only i and everyone i've ever trained found one set to failure training to be more productive, thousands upon thousands of others have too. And since i and they achieved our goals by spending far less time in the gym, that makes Hit a much more efficient way to train. Back in the day Scott, bodybuilders used full body workouts 2-3 days per week, then steroids came reared their ugly head, before long bodybuilders were in the gym training 4 hours a day, 6 days a week and performing 20 sets per bodypart. Overtraining and volume training is the very reason why most natural bodybuilders fail to ever achieve their goals. Listen to the video i posted Scott, you'll hear that indeed Poliquin does actually state that H.I.T doesn't work year round, of course the evidence would suggest otherwise as Mike point's out. Indeed as you point out other authors have criticized MM's work, that said, many other world class highly experienced trainers do agree with him, Arthur Jones and the theory of H.I.T. Btw, Dorian's has since explained that his injuries all happened during pre-contest, he never suffered an injury in the off season while lifting the heaviest resistance. He admitted, using high stress techniques was not a good idea during pre-contest, he said he would have been better just training to mere failure. Dorian also admitted that if it wasn't for H.I.T, he would never have been Mr O, this efficient training style is what made him, while hes then chief competition (Flex Wheeler, Kevin Leverone, Shaun Ray, and Nasser EL Sonbaty) all volume trained 6 days a week. I agree with what your saying with regards to adaption, in fact i posted a thread here called adaption and variation (seems to have went right over everyone's head). Just like when trying to achieve a sun tan, the present's of intense sun light stress is always required. Yes their are those who can tolerate exposure to intense sunlight stress better than others, however that does not contradict the fact that in every case intense sunlight stress is an absolute requirement for stimulating a sun tan. The same is true with exercise. Intense exercise is a absolute requirement for building muscle year round. This can be achieved be simply regulating volume and frequency.
  12. As a guide line, for upper body movements i recommend 6-10 reps to failure, however if your fail on rep 5 dont worry, you'll get 6-10 on your next workout, and at the other end, if you think you can do 13 reps with a certain weight, don't stop at 10, get the 13 reps, just increase the resistance the next time. For the lower body i recommend slightly higher reps, 8-15 on thigh movements, and 12-20 for calfs. Again don't worry if your off a little. Of course in some cases, reps aren't even necessary, you can perform static holds on an exercise that provide's resistance in the fully contracted position, examples, lateral raise machine, leg extension, leg curl, calf raise, underhand pulldown, pec deck, preacher curl machine etc, with shorter time under load on upper body movements and slightly longer tul on lower body movements. Rest period, just enough to allow the heart rate to come down a little, and get your breath back, reset yourself mentally and then get back in the deep end:) By the way, those rep range guide lines aren't just plucked out of thin air, those are the rep ranges that were found to be the most productive for the given area's by the research of Arthur Jones and his colleagues at Nautilus. Mike Mentzer also used those same rep ranges with every one of his clients (and there were thousands). Also don't forget, in order to add mass to your frame, you need the caloric cement, calories need to be above maintenance level. Best wishes and good luck with achieving your goals:) Rob
  13. 29-8-13 1. Leg extension - one set to failure supperesetted with... 2. Seated Leg Presses - one set to failure 3. Lying leg curl - one set to failure 4. Standing calf Raise - one set to failure 2-9-13 New gym 1. Pec Deck - static hold to failure supersetted with... 2. Seated plate loaded Incline press machine - one set to failure 3. Lateral Raise Machine - one set to failure 4. Seated Dip Machine - one set to failure Love the new gym, its great to have a H.I.T gym on my doorstep, you can only book in for half hour slots, which is great, stops the gym from being over crowded, nothing worse than trying to workout in a busy gym, not to mention waiting on piece of equipment with some clown on it who's under the illusion they need to perform 5-10 sets per exercise.
  14. Scott, The reason why such arbitrary set & rep training methods are so popular is because most people don't think using logic and reason. Mike Mentzer explained to me some years ago, "bodybuilding is not an endurance contest, It is not the quantity of work preformed, but the quality/intensity of work that matters", he went on to say, "a bodybuilders objective is to achieve intense muscular contractions, not to demonstrate skill nor to so see how long they can mindlessly endure". I took Mikes advice, and when i reduced the volume and frequency of my training / and increased the intensity of effort, my strength and hypertrophy gains skyrocketed, I've never look back. MM address's Charles Poliquin's criticism of his work in this video...3.45 mintues in
  15. Agreed, i've seen thousands of skilled trainees over the years whom did not carry all that much muscle mass.
  16. It was the opening day of the new H.I.T gym today, called Elysium gym, went for a wee nosy, looks great. Unfortunately no Nautilus equipment, but not to worry, they've new model life fitness machines, both stack and plate loaded. Just to reiterate, i'm a machine guy, i want none of my focus to be lost on balance and coordination (instability compromises overload). and they allow me to perform high intensity techniques such as static holds, as they provide full resistance in the contracted position. Machines have also allowed me to work around some injuries, in particular my lower back problems. I am not deterred in the slightest by what the free weight traditionalists have to say, they'd have you believe that man has benefited from the industrial revolution in every way apart from in the arena of strength training! One post i read recently on this forum stated "machines are typically useless compared to free weights when it comes to real world strength" Hmm, I've mostly used machines for 20+ years, in that time i've become much stronger and bigger, and as a by-product, everyday tasks and other activities (such as martial arts training) have also become easier, is this not "real world strength"???
  17. Thanks a million for this Rob. I'll have a good watch at the vids and google MM and get back for further discussion. Cheers. Dee Pleasure, look forward to hearing about your progress (and progress you will my friend Best Rob
  18. Hi Mike, How's it going mate, and how's your training going? Oh Yes, still shouten (H)it from the roof tops:) Best Rob
  19. Hi Dee, Thank you mate:) When i first started reading about H.I.T back in the mid 90s, it was a real eye opener, in particular, the work of Mike Mentzer, he used the most objective language imaginable, it was like having a bucket of ice water thrown over ya. I would strongly recommend you read, watch and listen to his work. There are some other very good H.I.T trainers/writers about, one being John Little (who was a close friend of Mikes), he has conducted research and has overseen something like 70,000 H.I.T workouts at his facility in Canada, hes also the founder of Max Contraction Training, a H.I.T method that i (and many others) have found to be a very productive technique. I don't recommend it exclusively as its a high stress technique, however its a great technique to have in your arsenal that can be salted into your training from time to time to really shake thing's up. Here's the Max Contraction Training video.. http://www.youtube.com/watch?v=ekJtCzRnD7E Here's a brilliant interview JL did for high intensity nation a couple of years ago http://www.highintensitynation.com/2011/01/high-intensity-interview-of-the-month-john-little/ This was one of the first articles of Mikes work i read...its called "bodybuilders are confused". http://www.mikementzer.com/hdchap1.html If you want more links or want me to elaborate more on the theory or a particular technique just let me know:) Best Wishes Rob
  20. Thanks for ur reply ... but i have done the total body routine for like a year, my body doesnt answer to that effectively ... what kind of plan do you suggest may i know please? Hey Magnito, Sorry, maybe that didnt read right, i'm not advocating a full body routine (personally find them to be too much in one sitting). What i was/am saying is that if your are going to use a split routine, keep in mind, you need to still have sufficient rest between workouts to allow for systemic recovery, not just localized muscle recovery....and of course for to allow the body to produce an adaptive response. I can certainly advise a plan... The principles of productive exercise ARE universal. I'm a firm believer in intense abbreviated training, i use only 3-4 (5 tops) working sets to failure per workout. This has worked best for me and everyone i've trained over the last two decades. I've also become a firm believer cycling intensity (stress management), I switch every week or two, one cycle by using "high stress" high intensity technique's such rest pause and static holds and then by using "low stress" high intensity technique's such as pre-exhaustion or Zone training and 1 1/4 reps (cumulative fatigue) the next cycle. This (stress management), and careful regulating your volume and frequency will insure's you don't become overtrained. When i start someone on a baseline program, its usually on a basic 3 way split routine, a push, pull and legs split. This split has worked well for many... As just an example... Workout A Incline Chest Press (BB, D-B or Machine) Cable flyes (Not D-B) Shoulder Press (BB, D-B or Machine) OR Lateral Raise (D-B or Machine) Triceps isolation movement (optional) * you could use pre-exhaustion on the chest by starting with the cable flyes first, immediately followed up with Chest Press. Workout B Underhand Grip Pulldown (puts the biceps into their strongest position, making them less of a weak link) Chest Supported Row Machine OR Incline Bench D-B Row BB, D-B or Machine Curl * you could use pre-exhaustion on the Back by starting with a Machine or D-B Pullover first, followed up with the Pulldown or Row. Workout C Squat or Leg Press Romanain DL (if Leg Pressing) or Leg Curl (if squatting) Calf Presses * you could pre-exhaustion on the Quads by starting with a Leg Extension first, followed up with the Squat or LP I would recommend a couple of light/moderate weight warm-up sets on the first exercise of each workout, maybe one for the second exercise, and no warm-up on the third movement. (If your using pre exhaustion method, warm-up on the compound movement first) I perform just one working set to complete failure (though still maintaining good form) per exercise. Right of the bat, i always recommend training no more than 3x per week when training so intensely, and as you grow stronger and bigger, so too do the stresses on the limited recovery ability, this is were stress management techniques and/or regulating frequency comes into play. I been training like this for quite a few years, and even now, i'm able to still add a few pounds of lean tissue to my frame each year, but its worth no more than a half dozen workouts per months, any more results in diminishing return. It is not about the quantity of exercise, its about the quality and the intensity of effort! If you need more info, just give ma a shout to your succuss:) Rob
  21. Hi Magnito... To answer your question....NO! Here's the problem with such a routine... It only takes localized muscle recovery into consideration (and that routine doesn't even do that very well), what it does not do, is take systemic recovery into consideration. Most trainee's are under the illusion, that when they use a split routine they can train more frequently....this is simply wrong for the very reason i just stated. For the average non-steroid using Joe with an average recovery ability, such a routine will very quickly lead to chronic overtraining/fatigue. Of course, the bodybuilding / fitness industry would have you believe there's no such thing as overtraining, only under supplementation! A great marketing ploy.
  22. Yesterdays workout was... 1. Underhand Pulldowns - one set to failure 2. Chest supported Row - 5 mini sets of 3 reps, with 10 second rest pauses between sets - last mini set to failure 3. Preacher Curl Machine - one set to failure 4. Weighted Prone Hypers 4 x 5 rep clusters, with 10 second rest pauses between mini sets - last mini set to failure *exercises 1 & 3 also had 5-10 second rest pauses between reps.
  23. Personally i like machine's, they've allowed me to work around a few bad injuries. But the main reason i prefer them is so that none of my effort is lost on balance and coordination, i want to focus ALL my efforts on the intense contraction's, not on developing a specific skill. For Legs, my preference is a seated leverage style leg press such as hammer offer, this machine has allow me to fill out my legs without causing my lower back any discomfort (i've 2 herniated disc's). upper body pulling: the Underhand grip pulldown has been a mainstay of mine for 2 decades, it works almost everything in the upper body. Ive also found hammer or life fitness chest supported rows to be very productive. Upper body pushing: Hammer seated chest press machine's are my favorite's (incline and decline), certain military press machine's can also be good. Isolation / single joint exercises: pec deck or cable crossover for the chest, these movements provide full resistance in the contraction position (something that D-B flyes don't do), i also like leg extension's and machine pullovers as pre-exhaustion exercise's for the quads and back (the machine pullover provide's resistance through a greater range of motion, compered to a D-B or BB pullover). Machine lateral raises, preacher curl machine, and calf presses are also favorite's of mine. Least favorite exercises... Incline leg press machines and flat benching: these movement's greatly increase intra-cranial pressure (not a good thing when you've had a stroke). Best Rob
  24. Hey mate, One of the best techniques i've found is rest pause training methods, taking a 5-10 second rest pause between reps, similar to German PITT Force training methods. It allows for great stimulation as the rest pause helps reduce the by-products of fatigue. Heres some of the PITT Force training to visually get the idea Very productive, thought stressful way to train. Best Rob
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