HIT Rob

What i gobbled up today... 8AM 2 baked sweet potatoes, with almond butter and cinnamon and 1 banana 10.30AM Large bowl of granola with almond milk, and 2 apples 1PM BIG ASS salad with pumpkin seeds /olive oil and a handful of mixed nuts 3.30PM a punnet of strawberries 6PM Home made Vegetable curry on whole grain rice 9PM After training, a mug of tea with 2 tablespoons of sugar and 3 rice cakes with almond butter.

The forum is great MF, everyone has been really friendly (unlike some other H.I.T forums i've been on, LOL...maybe its their paleo diet that makes them so up tight), and there are many fantastic athletes here, it just goes to show, one CAN indeed...achieve a great (healthy) physique without the need to consume animals or their by products. Thank you again for having me Best Rob

Hi MB, Thanks Mate, Good stuff, when using these techniques, it may take a few workouts to get used to them, you'll be forced to reduce the weight on 1 1/4 reps and zone training (J-Reps) by up to 20-30%, however you'll find the bodybuilding effect to be greater. Best Rob

Hi MF, Thanks mate, The cluster sets is a rest pause method, it creates more of a cumulative fatigue effect which really extenuates the pump while still keeping the exercise within a anaerobic pathway (10-20 seconds bouts of activity, followed by 10-20 second rest pauses). Brain Johnston explains... Pick a weight that would allow you to get 10-12 reps to failure (or close to it) with good form, with this weight you will perform 5 mini sets of 3 reps each, taking 3 deep breaths into between each mini set. If you get to the last mini set and you can perform more than 3 reps, do so, that last mini set is to taken failure. *CAUTION* Movements such as Squats, Bent Over BB Rows or Deadlifts, do not lend themselves to this method, as the deep lower back muscles (multifidus) do give out quickly, and thus may potentially cause a lower back injury.

Hi all, After conversing with some of the gents here, ive decided to start / keep a training log here...firstly because it will let me look back at my training, and secondly, i hope it will be spark some new idea's for others. Ive been training for some 20 years now, over the last 5 years i have been intensely researching exercise physiology, nutrition, bio-mechanics and evolution / paleontology (i've learned more about the body through that field of study than any other). I use logic and reason as my guide, i am a critical thinker, and believe that any opinion without scientific base is worthless - there is no room for the arbitrary in science (as Mike Mentzer would have said). My focus is specifically on hypertrophy training, not strength training, they are two different things altogether (and am not just talking about rep ranges here). I have no desire to ever compete, i do this as it is a wonderful endeavor in and of itself. Training wise, i been into the theory of H.I.T for the last 14 years, i recent times i've implemented the use of Brain Johnston's techniques, such as cluster sets, zone training, 1 1/4 reps. These techniques produce more of a bodybuilding effect than traditionally performed reps, i'll explain them in more detail in due course. My preference is with machines, for a couple of reasons, firstly because they allow me to focus more on the contraction, secondly because i have a herniated disc in my lower back (L4-L5), i find certain machine exercises to be easier on my back. Diet wise, i'm a very plain eater, i eat 5-6 times per day, bar on two days of the week, of those days i fast for 20-24 hours, on those fasting days i only eat twice, i began IFing two years ago, its had a very positive effect on my blood pressure, resting heart rate and recovery ability. I don't consume any wheat nor do i use supplements, for me, my main food sources are certain oil's such as coconut and olive, fruit & vegetables, oats, wholegrain rice, nuts & seeds, dried fruits, quinoa, certain Beans etc...just the basics. I don't count calories or ratios etc, LOL... if counting calories in vs calories out was necessary - we may never have made it as a species! Last weeks workouts.... Monday 21/5/13 CHEST -SHOULDERS - TRICEPS 1. Hammer Strength Incline Press (1 1/4 reps) 105kgs x 8 reps to failure 2. Machine Lateral Raise (1 1/4 reps) 67.5kgs x 7 reps to failure 3. Seated Dip Machine (cluster sets) 110kgs x 5 mini sets of 3 reps - last set to failure Wednesday 23-5-13 BACK / BICEPS 1. Underhand Pulldown (1 1/4 reps) 92.5kgs x 7 reps to failure 2. Chest Support Hammer Row (Cluster Sets) 110kgs x 4 mini sets of 3 reps + 1 mini set of 4 reps to failure 3. Barbell Curl (J-Rep halfs) 40kgs x 12 reps top half to fatigue, then 10 reps bottom half to failure) Friday 25-5-13 LEGS 1. Leg Presses (1 1/4 reps) 300kgs x 7 reps to failure 2. Calf Presses on the LP 220kgs x 8 reps to failure (holding the contraction for 5 seconds per rep) 3. Weighted Prone Hypers (1 1/4 reps) BW + 20kgs x 14 reps to failure * 3 Deep breaths in between each cluster set ** each of my workouts take only 10-20 minutes to complete (intensity of effort is the key, not duration) The 1 1/4 rep method: Take a bench press for example, you lower the weight to the bottom position, pause, then press up only a 1/4 of the way, pause, then lower to the bottom position again, pause, then press to the top. This would count as one rep. Another example is let say on a pec deck flye, from the stretched position bring the weight into the fully contracted position, pause, then lower the weight only a 1/4 of the way, pause, then bring back into the fully contracted position, pause, then lower the weight into the stretched position, this would count as one rep. The benefit of this method: On isolation movements you'll get twice as many contractions per set, and thus create more congestion within the muscles in a much shorter amount of time. On compound movements such as Bench Presses and Leg Presses etc, you wont be able to explode of the stretched position, you'll be forced to control the weight in the bottom / hardest position, to do this you'll need to reduce your weight by 20-30% of what you'd normally use. Any question's or quires, i'll be more than happy to answer:) Best wishes Rob

Hey thanks guys....Ok i'll start a log up next week lol.... MB... The rest pause method / cluster sets.... Pick a weight that would allow you to preform roughly 10-12 reps to failure (or close to it) with good form, with this weight you will perform 5 mini sets of 3 reps, the rest pause in between each mini set is 3 deep breaths, by the 5th mini set, if you will train to complete failure, that may be 3 reps or how ever many reps it takes. The purpose of the rest pauses is to extenuates the pump, it keeps the movement anaerobic while allowing for more cumulative fatigue, the level of congestion within the muscles you will find to be very surprising.

Hi MF, Sorry to hear about your recent news man, but keep your chin up, down let it get you down, its sounds like your in good hands and that your condition is very treatable. I also had high blood pressure up until a few years ago (i was 290lbs at the time), i started to look for ways of improving my BP without the need for meds, since i was eating fairly and exercising, i started do a lot of research into intermittent fasting and the health benefits that come along with it. I began with a 18-20 hr fast once a week, within a few weeks i upped it to a 24hrs, currently i use the 5/2 eating plan (two 24 hr fasts per week). I eating normally up until 6pm, and then don't eat until 6pm the next day, so i am eating every day, but theres a 24hr rest bite twice a week, since doing this, my blood pressure readings and resting heart rate have improve greatly. The research indicates that when the body doesn't have to expend energy digesting food all the time, it free's up that energy and puts it into recovery. Food for thought, or should i say, no food for thought lol. Best wishes Rob

MB, Here's a recent interview of Brain Johnston, it was on listening to this that i really got my eyes opened too hypertrophy specific training.... http://www.highintensitynation.com/ In H.I.T, there is too much focus on becoming stronger (for bodybuilding purposes), yes progressive overload is important, however its only one part of the puzzle. The fact that one is getting stronger, does not necessarily mean one is progressing in terms of hypertrophy. The body learns to cope with more an more resistance, its intra-muscular coordination, neuromuscular adaptation, and you simple become more skilled at the activity. There is even a shifting of tension within the muscles, just so that the body doesn't have to produce hypertrophy, reason being, muscle is a metabolically expensive tissue and the body will do what it can not to produce more and more muscle. Brains techniques (which are still H.I.T based) produce more of a bodybuilding effect, zone training and 1 1/4 reps produce more contraction's per unit of time, consistent tension thoughtout the entire rep (superior to a traditionally preformed reps, as traditionally preformed reps all have sticking points), the cluster sets, is a rest pause method that produce's more cumulative fatigue within the muscles that really extenuates the pump. I also dont actually have a set routine or training schedule, i change it from week to week, firstly to better manage stress, secondly i feel its important to vary everything as the body adapts really quickly, and when it does, it becomes more reluctant to change. So for example, one week i'll train 3 days in a row, followed by 4 days off, the following week i might train mon / wed / fri, the next week maybe i'll train just two days, the following week i take a layoff etc. The exercises i mix up from workout to workout, i change the techniques from week to week, i even introduce new foods into my diet every week so as to keep the body from adapting, its my belief that if you eat the same foods all the time the body may become sensitive too them. People ask me, "well Rob, how are you able to track your progress if your changing your routine all the time", my reply " there is nothing "routine" about my training, but, since you ask, i use the mirror, monthly bodyfat check-ups, and how my clothes fit to measure progress". I do get were their coming from though, some individuals need structure, for example, structure is a requirement if strength training / powerlifting is your focus, as your looking to improve upon a specific function, and the only way to get better at that specific function is through practice. If you'd like to know more about zone training, cluster sets or 1/ 1/4 reps just give me a shout mate, i'd be happy to elaborate on them:) Best wishes Rob

Guys, Thank you for the warm welcome....there is many fine athletes here. Thank you MF, am sorry to hear about your mum, indeed, a stroke is a very tough thing to get over (both mentally and physically), but am glad to hear her recovery is going well, man, its a dark tunnel, but there's light at the end of it. Back in 2003 i was really overdoing things, i was working 7 days a week, training in H.I.T, and i was training 3x a week in Wing Tsun. One morning while eating my breakfast i collapsed on my living room floor with a complete paralysis of the left side of my body. It took a couple of years to regain full power in my left side, the real hard part was the metal recovery, i suffered badly with panic attacks, until one day i said to myself...enough's enough, let the chips fall were they may, i ceased being so afraid of the uncontrollable, my wife was very supportive, she was there every step of the way. The neurologist strongly recommended i do not to train in H.I.T style for 5 years until all risks had passed, i followed his advice to the letter, it was also him that recommended a more plant based diet:) Yes, for almost a year i was a phone client of Mikes, i did intend to go to America to meet him in person, but unfortunately that meeting never got to happen. Mike had a massive impact on my training and mindset, with training, he taught me about the role of intensity and he really "drove" home the issue of recovery to me (that really comes across in his work), specifically systemic recovery, and stress management (something i forgot about in 2003 lol). At that time, Mike was strongly advocating a consolidated approach to training, with a heavy use of high stress H.I.T techniques such as static holds, negative's and rest pause. For me, on top of a set to all out failure, these techniques were counterproductive as i had to really push the boundaries of volume and frequency. For me training to failure alone is more than enough. In recent times i've i flirted with John Littles Max contraction training method, i found it to be a great method for increasing strength and working around some minor injuries, but i didnt find it delivered much in the way of hypertrophy. At the beginning of this year i've been using Brain Johnston's ( another former business partner and close friend of Mikes ) training methods/idea's, ie zone training, cluster sets, and 1 1/4 reps, i find these methods are a lot less taxing on my CNS, moreover, ive never used any other training methods that create such a deep level of congestion within the muscles in such a short amount of time, this is because one can achieve more contractions per unit of time. This type of training is very much for those looking to specifically increase hypertrophy. I'll certainly try a get a log going guys in the near future..... Cheers Rob

Hi All, May i just start by saying what a great job the guys have done with this site, and thank you all for having me...Great stuff! My names Robert, am 34, and have been training now for near enough 20 years now (am 6'4 and 240lbs). In 1999 i became aware of the the work of bodybuilding legend Mike Mentzer, in that same year i became a phone client of his for almost a year, since then i've carried on training in the High Intensity / abbreviated training style (Intense, brief and infrequent training). In 2003 i suffered a stroke, it forced me to take a 5 year layoff from proper hard training, however at the first given opportunity, i got back into training and began a diet, a vegetarian diet, since then i never had another health problem. At the beginning of this year i decided to go vegan.....never felt better! Thank you Rob