High Intensity Training

[tataknation]

hinde ko alam if meron ng thread about HIT Training or High Intensity Training... Anyway kung wala pa, share naman sana yung mga nakagamit ng ng HIT principles at mga gumagamit. Musta naman gains nyo?

[TheGame2303]

what kind of HIT? Menzter's heavy duty training? Yates' style? or the original HIT? dami din kasing variations nun e

[tataknation]

what kind of HIT? Menzter's heavy duty training? Yates' style? or the original HIT? dami din kasing variations nun e

lahat bro ng mashashare, pashare naman...babalik kasi ako in working out, and Im planning to use HIT training.

[TheGame2303]

opinion ko lang to a. na-try ko na yung conventional HIT way back. yung kay Mentzer. eto yung w/in 2 weeks, twice or thrice lang ang workout mo. tapos yung routine pa, mga 3-4 exercises lang, 1 set each so bale 3-4 sets lang each workout session.

slow yung reps, tapos beyond failure. di ko nagustuhan to, due to the fact na I only get to train a lot less often. I mean, I love to train! pero masyadong konti e. so I lost motivation to continue. although I like the principle, in fact, this is the number 1 principle that I use. iniiba ko lang minsan pag taxed na ko.

I didn't like it. pero I read in other boards I go to that a lot of people had success w/ this method. you should check them out bro. magugulat ka. but of course, it doesn't work for everybody, I can say so for myself.

so I researched more, & I bumped to Dorian Yates' style of HIT. & this, is what I've been doing for the past 2 years. I freakin love it. 3-4 exercises, 1-2 sets each, 6-8 reps or to failure even beyond. ang sarap! but like I said, I try to switch it up like every month. nkakapagod din kasi e. after that, I go back at it.

try to read up more on this bro. then i-try mo sa gym. stick to it for 1-2 months. see for yourself

[tataknation]

opinion ko lang to a. na-try ko na yung conventional HIT way back. yung kay Mentzer. eto yung w/in 2 weeks, twice or thrice lang ang workout mo. tapos yung routine pa, mga 3-4 exercises lang, 1 set each so bale 3-4 sets lang each workout session.

slow yung reps, tapos beyond failure. di ko nagustuhan to, due to the fact na I only get to train a lot less often. I mean, I love to train! pero masyadong konti e. so I lost motivation to continue. although I like the principle, in fact, this is the number 1 principle that I use. iniiba ko lang minsan pag taxed na ko.

I didn't like it. pero I read in other boards I go to that a lot of people had success w/ this method. you should check them out bro. magugulat ka. but of course, it doesn't work for everybody, I can say so for myself.

so I researched more, & I bumped to Dorian Yates' style of HIT. & this, is what I've been doing for the past 2 years. I freakin love it. 3-4 exercises, 1-2 sets each, 6-8 reps or to failure even beyond. ang sarap! but like I said, I try to switch it up like every month. nkakapagod din kasi e. after that, I go back at it.

try to read up more on this bro. then i-try mo sa gym. stick to it for 1-2 months. see for yourself

actually yan din sana ang plano kong gawin, may book pa nya nga ako, "a portrait of Dorian Yates" kaso ang problema, wala masyado hammer equipments sa gym na panagwoworkoutan ko...pero I tried na this before, a long time ago, nakalimutan ko na nga e, pero ang alam ko I did a lot of adjustments sa program.

[tataknation]

sa HIT nga pala ni Yates, all I can remember is malaki ginain ko sa program na yun until I hit overtraining then matagal din akong di na nakapaggym cause of work, when I got back sa pagbubuhat, puros periodization na naman...So this time na babalik ulit ako in training e sa HIT ko siguro sisimulan..problem ko nga lang e alang hammer equipments dito

[TheGame2303]

actually yan din sana ang plano kong gawin, may book pa nya nga ako, "a portrait of Dorian Yates" kaso ang problema, wala masyado hammer equipments sa gym na panagwoworkoutan ko...pero I tried na this before, a long time ago, nakalimutan ko na nga e, pero ang alam ko I did a lot of adjustments sa program.

I do adjustments too. syempre din naman pwede carbon copy diba. wala din naman kaming hammer strength sa gym e. so I just do other exercises. sometimes I even completely change the whole routine. yung mismong principle lang ang sinusunod ko. minsan nga hinahaluan ko pa ng ibang method e like max-ot, doggcrapp training. mga spwn din kasi yan ng HIT e.

here's the site that I went to before & my source for the program of Menzter's heavy duty. tagal ko ng di binisita yan. anjan pa ata yung newbie post ko e. hehe. try to read up. lahat ng mga tao jan puro adik sa HIT.

highintensity.net

[TheGame2303]

sa HIT nga pala ni Yates, all I can remember is malaki ginain ko sa program na yun until I hit overtraining then matagal din akong di na nakapaggym cause of work, when I got back sa pagbubuhat, puros periodization na naman...So this time na babalik ulit ako in training e sa HIT ko siguro sisimulan..problem ko nga lang e alang hammer equipments dito

there's the mistake bro. you can never stay in 1 program for the longest time. plateau ka jan brod. that's why you have to change it up every once in a while. bigyan mo ng bago yung system mo. do heavy but higher reps, lessen the weight a bit, don't go to failure, try other shock routines, do Volume training (as much as I hate that sh*t, but I SELDOM do it, for the sake of variety. LOL).

or sometimes pag talagang pagod, I take a week off. rest can do wonders for the body too.

[tataknation]

I do adjustments too. syempre din naman pwede carbon copy diba. wala din naman kaming hammer strength sa gym e. so I just do other exercises. sometimes I even completely change the whole routine. yung mismong principle lang ang sinusunod ko. minsan nga hinahaluan ko pa ng ibang method e like max-ot, doggcrapp training. mga spwn din kasi yan ng HIT e.

here's the site that I went to before & my source for the program of Menzter's heavy duty. tagal ko ng di binisita yan. anjan pa ata yung newbie post ko e. hehe. try to read up. lahat ng mga tao jan puro adik sa HIT.

highintensity.net

thank you bro, lalo ako naeexcite bumalik sa pagbubuhat, yung mga tinuturuan ko magworkout before, ngayon ang gaganda na ng katawan kaya I cant wait to get back in the gym..yung heavy duty ni mike mentzer bro may book din ako nyan, dami na din atang version kasi panay adjustments, kaya yung ka yates talaga ang tingin kong ok...doggcrap training, if I remember right yan yung gusto ko dating subukan, nabasa ko yung training ng pro bodybuilder na henry something, I forgot he full name, anyway, pano bro yung HIT training mo?

[TheGame2303]

thank you bro, lalo ako naeexcite bumalik sa pagbubuhat, yung mga tinuturuan ko magworkout before, ngayon ang gaganda na ng katawan kaya I cant wait to get back in the gym..yung heavy duty ni mike mentzer bro may book din ako nyan, dami na din atang version kasi panay adjustments, kaya yung ka yates talaga ang tingin kong ok...doggcrap training, if I remember right yan yung gusto ko dating subukan, nabasa ko yung training ng pro bodybuilder na henry something, I forgot he full name, anyway, pano bro yung HIT training mo?

no prob tsong. excited na ba? hehe. basta go all out lagi! it aint called high intensity for nothing. sarap nyan pare. pero dahan dahan muna pag sa start a. syempre kababalik mo *** e..

yung DC training, si David Henry yung Pro na yun ang method nya. na-try ko na din dati yun. may notebook pa nga ko dun e, hehe. naka-chart pa. kaso di ko din na-tripan. masyadong confined e. walang variety. dami din followers nun, so we can't deny its effectiveness. but it's just not for me.

Dorian's approach is what I truly believe in. bilib ako sa taong yun e. up to now. galing ng insights nya sa training. although medyo closed-minded sya sa ibang training, but that's him.

yung routine ko is something like this:

Monday - Chest/Bi's
Tuesday - Off
Wednesday - Back/Traps/Rear Delts
Thursday - Off
Friday - Delts/Tri's
Saturday - Legs
Sunday - Off

yung kay Dorian 2 days on, 1 day off, 2 days on diba? iniba ko *** yung akin

[tataknation]

no prob tsong. excited na ba? hehe. basta go all out lagi! it aint called high intensity for nothing. sarap nyan pare. pero dahan dahan muna pag sa start a. syempre kababalik mo *** e..

yung DC training, si David Henry yung Pro na yun ang method nya. na-try ko na din dati yun. may notebook pa nga ko dun e, hehe. naka-chart pa. kaso di ko din na-tripan. masyadong confined e. walang variety. dami din followers nun, so we can't deny its effectiveness. but it's just not for me.

Dorian's approach is what I truly believe in. bilib ako sa taong yun e. up to now. galing ng insights nya sa training. although medyo closed-minded sya sa ibang training, but that's him.

yung routine ko is something like this:

Monday - Chest/Bi's
Tuesday - Off
Wednesday - Back/Traps/Rear Delts
Thursday - Off
Friday - Delts/Tri's
Saturday - Legs
Sunday - Off

yung kay Dorian 2 days on, 1 day off, 2 days on diba? iniba ko *** yung akin

sige bro gagawin ko mga pairings mo with 2 days on 1 day off...yung mga workouts mo bro baka pwede na din mashare..bat wala na atang ibang nagpopost dito sa HIT, curious pa naman akong malaman HIT workout ng ibang pinoy

[tataknation]

gawin ko nga tong thread na journal log ko for HIT..di ko na lang lalagay siguro yung bigat, este yung gaan ng binubuhat ko..hehehe

baka pwede mo din bro gawing log to, para naman macompare

[TheGame2303]

baka di pa nka-online yung mga bro nating iba..

as much as possible ayoko nung naglalagay ng stats e. from my experience sa ibang forum nagkakaroon ng comparison & yabangan e. so avoid nlng.

gawin mo na nga lang log mo to bro! tama, good idea. para ma-monitor natin tapos may bigayan tayo ng mga comments & suggestions.

bigyan kita ng sample ng actual training ko. let's do Back:

Week A (thickness)

Barbell Rows: 3 warm-up sets; 6-10 reps. then 2 working sets; 6 reps, last set to failure (usually 5-7 reps)

Deadlifts: 2 warm-up sets; 6-8 reps. then 2 working sets; 6 reps, last set to failure (usually 5-7 reps)

Wide-grip Lat Pulldown: 1 warm-up set; 8 reps. 2 working sets; 6 reps, last set beyond failure (meaning sometimes may forced rep, negatives, or drop sets, usually 6-8 reps)

One-arm Machine Rows: 1 warm-up set; 8 reps. 2 working sets; 6 reps, last set beyond failure (meaning sometimes may forced rep, negatives, or drop sets, usually 6-8 reps)

Shrugs: 1 warm-up set; 10 reps. 1 working set; beyond failure (meaning sometimes may forced rep, negatives, or drop sets, usually 6-8 reps)

Bent DB Laterals: 1 warm-up set; 10 reps. 2 working sets; 8 reps, last set beyond failure (meaning sometimes may forced rep, negatives, or drop sets, usually 6-8 reps)

Week B (width)

Reverse-grip Pulldown: 3 warm-up sets; 6-10 reps. then 2 working sets; 6 reps, last set to beyond failure (meaning sometimes may forced rep, negatives, or drop sets, usually 6-8 reps)

Wide-grip Pullups (weighted): 1 warm-up sets; 6-10 reps. then 2 working sets; 6 reps, last set to beyond failure (meaning sometimes may forced rep, negatives, or drop sets, usually 6-8 reps)

V-Bar Pulldown: 1 warm-up sets; 6-10 reps. then 2 working sets; 6 reps, last set to beyond failure (meaning sometimes may forced rep, negatives, or drop sets, usually 6-8 reps)

DB Rows: 1 warm-up sets; 6-10 reps. then 2 working sets; 6 reps, last set to beyond failure (meaning sometimes may forced rep, negatives, or drop sets, usually 6-8 reps)

Incline Bench Shrugs: 1 warm-up set; 10 reps. 1 working set; beyond failure (meaning sometimes may forced rep, negatives, or drop sets, usually 6-8 reps)

Bent DB Laterals: 1 warm-up set; 10 reps. 2 working sets; 8 reps, last set beyond failure (meaning sometimes may forced rep, negatives, or drop sets, usually 6-8 reps)

There. I have two versions of back every other week, kasi I do Deads every other week lang. from my experience kasi my low back recovery takes that long. pag weekly ako nag-Deads (my fave exercise, BTW. I make sure I do my maximum effort everytime), sumasakit yung low back ko (I sprained it twice already), hindi ako makapag-heavy. so I make sure I'm well-rested up. plus the wait fires me up!

after that, hilung-hilo na at naligo na ko sa pawis ko. most of the time I'm done before 1 hour. may instances lang na a bit longer, especially pag deadlift day. also, it's not set in stone. minsan iniiba ko pa yung exercises. but the principle & intensity is the same.

there ya go man. it seems complicated on paper, but I've been doing this for a long time now, it's actually very simple. the only thing complicated about it is, trying to catch my breath!

[tataknation]

hehehe...deadlift! dyan ako huling nainjury, grabe, since then di na ako nagdeadlift...sana wala na namang injury ngayon.

Ganda bro ng Program mo, ngayon ko lang din ulit naalala yung sa workout ng thickness and width ay separate...mamaya basahin ko ulit program dorian then, post ko dito program na magagawa ko..salamat sir! namotivate talaga ako magworkout ulit!

[tataknation]

san nga pala gym mo bro? baka malapit lang sa place ko...sabayan na kita sa workout

[TheGame2303]

well di naman necessary i-separate yung width/thickness e. nasa individual or kanya kanya na lang din yun..

taga saan ka ba bro? taga Cainta kasi ako e

nice avi btw. ok na pala yung build mo e. gym na para pumutok pa! hehe

[tataknation]

well di naman necessary i-separate yung width/thickness e. nasa individual or kanya kanya na lang din yun..

taga saan ka ba bro? taga Cainta kasi ako e

nice avi btw. ok na pala yung build mo e. gym na para pumutok pa! hehe

sayang bro ang layo...yan yung before ako mainjury sa deadlift, i was maxing with all my lifts back then, tapos ayun injury, ever since di na nakapagbuhat ng tuloy tuloy...pinost ko avatar yan to remind me to always be careful and syempre consistency..bro pag bukas na gym ko sa QC, punta ka if libre ka...kaya gusto ko magpacondition ulit para di naman nakakahiya sa mga clients.hehehe

[tataknation]

bro, papost pala ng workout mo sa delts and tris, dun ako magsisimula bukas e...cant wait na nga e...hehehe

[TheGame2303]

san ka ba sa QC?

oo pare, ingat na next time. always always keep your back straight, no matter what. wear a belt pag heavy na din.

oks lang yan bro. mababawi mo agad yan. basta train like a maniac, but also be smart. plus syempre yung nutrition, equally important.

teka post ko yung shoulders/tri's

[tataknation]

pagkatapos ng Gym sir sabihan kita..dito ko sampaloc pero sa QC yung Gym..mga 2 months pa..simpleng community Gym lang..family friendly, hinde pang hardcore...hehehe