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5X5 SF or DF?

AI, I'm curious why you are suggesting 2 full weeks off after a HIT program. What fitness, nervous, or muscular levels are so overloaded that he would need that? I'm in complete agreement with the beginner program for a bit to get used to the frequency and to learn more about his body in those rep ranges, but I don't get the 2 weeks off...
 
All sets are done with the same weight. Do the warmups you need to build up to the working weight. Rest as needed between sets, but don't go beyond four minutes (should take you a while to reach that point anyway). Start rather conservative to ensure at least four weeks of progression or so.

As for isolation, I wouldn't bother initially. See how it works for you at first. If you really need to, throw in one bicep and tricep movement, something like two sets, twice a week (say Monday & Friday), for high-end reps (12-15) for sarcoplasmic hypertrophy. Most of your growth will come from the compounds anyway.

Well the two weeks off may be a bit much. I'd go for a week still, but that's just me. HIT usually beats guys up pretty badly, and I think one who's been doing it over a year (assuming he's been consistent) should let his body recover. If he's really been going to failure constantly, he's likely pretty drained. A week may not be enough, so I advised two. Plus, if hypertrophy is part of his goal (stabbing in the dark, here) then the time off could theoretically do him well (i.e., deconditioning/deloading). If ceasing to train isn't for him (i.e., needs to be active) he can do some play work in the gym (nothing intense) to keep occupied but still allow himself to recover.
 
Anthrax Invasion said:
All sets are done with the same weight. Do the warmups you need to build up to the working weight. Rest as needed between sets, but don't go beyond four minutes (should take you a while to reach that point anyway). Start rather conservative to ensure at least four weeks of progression or so.

As for isolation, I wouldn't bother initially. See how it works for you at first. If you really need to, throw in one bicep and tricep movement, something like two sets, twice a week (say Monday & Friday), for high-end reps (12-15) for sarcoplasmic hypertrophy. Most of your growth will come from the compounds anyway.

Well the two weeks off may be a bit much. I'd go for a week still, but that's just me. HIT usually beats guys up pretty badly, and I think one who's been doing it over a year (assuming he's been consistent) should let his body recover. If he's really been going to failure constantly, he's likely pretty drained. A week may not be enough, so I advised two. Plus, if hypertrophy is part of his goal (stabbing in the dark, here) then the time off could theoretically do him well (i.e., deconditioning/deloading). If ceasing to train isn't for him (i.e., needs to be active) he can do some play work in the gym (nothing intense) to keep occupied but still allow himself to recover.

Anthrax Invasion

Thanks for the info. I have actually not trained for about a week and a half do to a busy schedule. I feel very energetic and ready to train.

Thanks

ICS
 
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