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Everything posted by HIT Rob

  1. I have to echo what the guys said Kyle, I commend you on your determination to succeed regardless of life's set backs.... I also see your managing your training stress well....good stuff Best wishes Rob
  2. Hi VA, its a bit strange you've lost size after a 4 week layoff, atrophy usually takes much longer, did you cut calories or lose any weight in during that period? At the beginning of this year i was forced to take a 5 week layoff due to being away with work, on returning to the gym not only had i not lost strength or size, i'd even gained some / overcompensate Best Rob
  3. Last time i did 20 miles on a bike mate was in a dream lol...good stuff:)
  4. Yes Mate, Brian only posts on the Dr Darden site, if you join the site you'll be able to access all his posts. Unfortunately he doesnt owned the rights to the zone training books anymore (there only published in Italian now). This was the interview that got me on to his work, its a brilliant interview, he goes into a lot of detail, after i heard it i contacted him to buy the zone training DVD. http://www.highintensitynation.com/2013/02/high-intensity-training-interview-of-the-month-brian-johnston/ Brain was also a keynote speaker at this years H.I.T resurgences event in May, i also bought this http://www.hitresurgence.com/buy-dvd, in this he demonstrates his Tri-angler training method and lectures on how Darwin's theory on evolution ties in with training, really interesting. Hope this helps Rob
  5. Good stuff MB, before beginning any experiments though, i would always recommend (as would have Mike) taking a 7-14 day layoff, this is to allow the bodies bio-chemical resources re-group.
  6. Hey MB, no worries mate.... I don't believe there is such a thing as a perfect routine per se, but i do believe there are a guiding set of never changing principles that at universal, set by nature, ie Intense, brief and infrequent training (how infrequent depends on the individuals recovery ability/stress tolerance), that siad, YES, what i'm doing now is producing a better bodybuilding effect while staying with the principles of H.I.T theory, what i did in the past ( Mikes HD 1 & 2 routine & CR ) produce a better strength gain effect. I've come to be a firm believer in variation based on what i've learned from Brain Johnston's work, however as you point out, i dont believe that necessarily means changing exercises every time you train a given bodypart, now and then maybe, but i do believe you should change how you perform the chosen movements as different techniques produce different effects, or the order in which their preformed, and the frequency in which you use them. This phenomena is backed up by the S.A.I.D principle and G.A.S. On Leg Presses for example, one workout i might use 1 1/4 reps, the next i'll do them in cluster set style or using J-Reps, the next time i might pre exhaust my quads with Leg Extension's first. Currently i'm enjoying the effect this is having both physically and psychologically. Some might argue that by simply adding more weight your making the exercise harder, and of course you are, however, as i mentioned in the other threads, if training for hypertrophy specifically, strength increases should not be your main focus, its a physiological fact that the body learns to cope with more and more weight, both intra-muscularly and nero-muscularly. Hope this helps Mate Rob
  7. Kon, Here is a interesting experiment from a couple of years ago, two individuals did a 60 day experiment using the advice of Mike Mentzers book (H.I.T the Mike Mentzer way), they used the four way split above, they followed Mikes Dietary advice and kept very detailed daily records. Interestingly these individuals found they made they're biggest improvements while training just once every 10-12 days, in the 60 days they only performed just 9 workouts, but the results speak for themselves. http://boiseexperiment.com/HeavyDuty/ (hit the start here at the top of the page to view the 9 workouts)
  8. Traditional H.I.T would have you perform full body workouts, and Back in the 70s, early 80s, Mike did advocate full body training himself, as well as a 2 way split (legs /chest / triceps one workout, back, shoulders, biceps the next) however when he become a trainer himself in the early 90s he began to advocate a 3 way split routine (push, pull, legs), by the mid 90s he advocated a 4 way, (chest & back, legs, shoulders & arms and then legs again) training only once every 4-7 days. This video was filmed the before Mikes passing, but this was his 4 way heavy duty 2 routine. Chest & Back Legs Shoulders & Arms This was Mikes latter thoughts, he also advocated switching to a "consolidation routine", this was to reduce overlapping, these CR workouts were full body workouts, he recommended... His CR w/o 1 1.squats or leg presses 2.Underhand Pulldowns w/o 2 1.Deadlifts or Leg Presses 2. Dips or Incline Press but In general, Mike found that a full body workout was in his words "too much in one sitting", especially for the advanced trainee who had become much stronger.
  9. Indeed Kon, Mike was one of those guys who had a way with words, and a way putting things that just made sense. I recall telling Mike that i was getting a hard time at my gym about how i was training (despite the fact i was getting stronger every workout), Mike replied, "Robert, there are those who still believe the world is flat, do not allow these narcissists to deter you from your objective". lol
  10. Hi mate, high reps are a great way to manage stress, i personally like Brain Johnston's cluster sets (rest pause method), it allows for more cumulative fatigue, while still keeping the exercise within an anaerobic pathway. Best Rob
  11. "The leg press has been shown to make athletes more prone to lower back injury". Agreed (if hes talking about linear style leg presses like pictured in the article), however again, the leverage style leg press machines are designed to elevate stress on the lower back, i've personally have a herniated disc, these machines cause me no irritation what-so-ever.
  12. Hi Guys... VB, Bill De Simone explains his definition of "functional" in the video... Indeed poor technique is a big part of why many individuals get injured in a such movements (or any movement for that matter)...however Bill DeSimone is not debating that, hes debating the bio-mechanics behind the traditional back Squat movement / skill / event. He logically explains why our spine is NOT "designed/evolved" to place heavy loads in that top region of the spine. He does however (as do i) recommend the hip belt squat. With regards to the leg press, were you using a linear style leg press? Linear sled style leg presses are death traps, they put an inordinate amount of stain on the lower back and knees, however, certain leverage style leg presses such as Nautilus, MedX or Hammer greatly reduce stress on the low back and knees. Best Rob
  13. In this video, H.I.T trainer and expert in the field of bio-mechanics, Bill DeSimone, explains why the traditional BB squat is NOT the "functional" movement we've all been lead to believe it is.
  14. In my opinion, this is one of the best article's ever written in the field exercise science .... Sadly he author passed away at the end of last year, Greg Anderson was a world class H.I.T trainer, and recognized by his peers as a scalar in his field. http://www.mikementzer.com/aerobic.html
  15. My view/opinion of 5x5.... The idea is nonsense, Firstly, the idea is arbitrary, there's nothing scientific about a "method" the advocates performing a certain number of sets and reps just because two numbers match, this also goes for Vince Gironda's 6x6, 8x8 and 10x10. Secondly, the movements that are typical advocated along with such a training "method", require the right/ideal bodytype, ever noticed how the best gymnasts are quite short or how top level basket ball players are very tall? The same is true for certain exercises/events, as Mark Ripptoe even said, "not everyone is designed to be a good Deadlifter or Squatter". Its no wonder squats and deadlifts have f**ked up more trainees backs than they have built powerful physique's! (Yes, poor form plays a big part with individuals getting injured , but so does not having the right bodytype for certain exercises/events). Thirdly, low reps on big compound movements (on every workout) is a very high stress way to train, the connective tissues are put under a great deal of stress, as is the CNS, if an individual is going to train in such a fashion, then they MUST learn to manage the stress, as ML pointed out above, deload weeks are a great way to help manage the stress, you can also reduce the volume and/or frequency as well, either way, if you dont manage the stress, you will soon see your progress come to a grinding halt! Fourthly, the flat bench press is a very dangerous exercise/event, not just from safety perspective, but also from a bio-mechanical stand point, in puts an inordinate amount of stress on the pec/ shoulder tendon, DY explains at the start of this video... http://www.youtube.com/watch?v=SuFklvQX2KY If its strength your after, then i'd recommend a combination of Mike Mentzers HD 2 routine, alternated with his Consolidation Routine, the HD 2 rouitne is low stress high intensity training, and the latter is high stress high intensity training.
  16. No mate, i thought i'd posted this in the bodybuilding/strength training section, but just left it.
  17. He did that MB. He said it like it was and did not apologize for the truth, a quality i loved about him. Indeed, the H.I.T theory is the only valid theory of bodybuilding. "As Arthur Jones put it, for exercise to be product, it must be Intense, brief and infrequent".
  18. Opps, just realized i put this in the wrong section lol...
  19. My workouts this week Monday 27-5-13 1. Pec Deck Flye Machine (1 1/4 reps) 80kgs x 7 reps to failure 2. Hammer Strength Decline Press (cluster sets) 105kgs x 3 mini sets of 3 reps (roughly 20 seconds between each mini sets) - last mini set was to failure 3. Machine Lateral Raise (J rep 1/2s) 60kgs x 12 reps (bottom 1/2) to fatigue, followed by a 20 second rest pause, then - 60kgs x 11 reps (top 1/2) to failure 4. Triceps Pressdown (J-Reps 1/2s) 37.5kgs x 12 reps (top 1/2) to fatigue - 20 second rest pause, then - 42.5kgs x 12 reps (bottom 1/2) to failure Wednesday 29-5-13 BACK-BICEPS 1. Machine Pullover (J-Rep 1/2s) 80kgs x 13 reps (top stretched 1/2) to fatigue - 20 second rest pause, then - 80kgs x 11 reps (bottom 1/2) to failure 2. Chest Supported Hammer Row (1 1/4 reps) 110kgs x 8 reps to failure 3. Preacher Curl Machine (1 1/4 reps) 45kgs x 7 reps to failure 4. D-B Hammer Curls (normal full range) 2 x 22.5kgs - 2 sets of 8 reps - not to failure Tomorrow night i'll hit ma legs with Leg Extension (1 1/4 reps), Leg Presses (clusters), calf presses (1 1/4 reps) and Prone Hypers (J-Reps). Been using the pre-exhaustion technique this week, ie pec deck for chest, pullover for the lats and leg extension for the Quads. Its a low stress high intensity technique. BODY-PARTS AND EXERCISES I DON'T DO.... Shoulders: I feel the frontal delts get sufficient stimulation from incline / decline presses and Dips, so as to reduce any overlapping, i no longer use an overhead press movement, i also dont include any direct rear delt work as i feel they receive more than enough work from back training. Traps: Im a big Steve Reeves fan, and Steve felt that the bodybuilder should not over develop this muscle group as they can take away from you v-taper... (though he did consume meat and eggs, he would have what he called carb loading "vegan days" 3 days a week. Here he is at his best... http://ilarge.listal.com/image/866176/936full-steve-reeves.jpg Abs: I've always felt that AB training was overrated, i feel the abs get sufficient stimulation from most other exercises. Hamstrings: I've never been a fan of leg curls (seated, lying or standing), i always felt that prone hypers and stiff legged deadlifts were more productive for working the rear chain.
  20. Hey thanks C.O., I probably ramble on a bit lol, but hopefully anyone who read's this are getting some idea's.
  21. Hi Erin Looking lean, them guns are loaded, nice detail in the delts too:) Am just new to the forum myself, but with regards to how your feeling let me just say this Erin... Give 100% and let the chips fall were they may, do not allow others to deter you from your sharply defined goals... Also, do not think of it as being the odd one out, you ARE the leader showing the rest the way... How the others look is something you have no control over, instead focus on what you do have control over...yourself! to your success:) Rob
  22. Nice lifting MB, its great to have a home gym set up as well as a gym membership, sometimes ya just cant be bothered going to a busy gym.
  23. Hi Kon, I've been training in H.I.T style for 14 years (bar a several year stint in which wasnt allowed to train due to health issues), there are many approach's of H.I.T, the Dorian Yates approach, Mike Mentzers, Arthur Jones / Darden full body workouts style, Superslow, John Littles Max Contraction Training / static training, Brain Johnston's Zone Training & Tri-Angler training method to name a few... The problem i've come to find with H.I.T, is the focus thats put on becoming stronger and stronger for the purpose of building muscle (progressive loading is important, but it should not be the key focus for a bodybuilder), strength training and bodybuilding are to different things altogether, i dont know how many times i've read experienced hitters testimonies saying "I got much stronger, yet size did not follow" or "I become more and more de-conditioned training so infrequently", or "My CNS was being overloaded". I can say from years of personal experience.... i found those statements to be true, as rather than cycle the intensity of effort, most H.I.T trainers recommend training more and more infrequently as you become stronger, AND / OR they recommend reducing the volume of work to as low as only one or two exercise's per workout, this is why so many individuals in H.I.T become de-conditioned. Brain Johnston is one of the first guys in the H.I.T circles to really address this issue and question the theories of the traditional H.I.T that have become "set in stone", his arguments against this are logical and scientific, there is no "one size fits all " is exercise physiology, hes developed and advocates techniques that produce much more of a bodybuilding effect and that are not as stressful on the CNS, If your training for hypertrophy specifically, then i'd strongly recommend his approach, best wishes and good luck with your H.I.T journey. Rob
  24. Oh yes, their lovely with sweet potatoes lol. Yeah, i've a Jack Lalanne power juicer & nut milk maker, and a nut & spice grinder. I like fresh home made stuff:)
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