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[Edu]

What do you think about this routine.

day A.

- 20 reps breathing flat bench press 3 / 0 / 5
12-14 reps + 8-6 reps with breath pauses.

- dips 1 x 7-8 3/0/5
super set with.
- incline fly 1 x 7-8 3/0/5

- 20 reps breathing squats 2 / 0 / 3
12-14 reps + 8-6 reps with breath pauses
- leg extension 1 x 8-9 reps 3 / 1 / 5
drop 30%
until failure

-calves work

3-4 days of rest

day B.

-20 reps breathing deadlift 2 / 0 /3
(the same as the bench...)

- chin up 1 x 7-8 3 / 0 / 5
super set with
- barbbel curl 1 x 7-8 3/0/5

- lateral raises 2 x 8-9 3/1/5

4 days off rest.

day A again...

I trainned HIT for 4 months (06/2002 -- 10/ 2002)
than, I modify for 2 months , and, now I´m going back to the HIT.

 

[louden_swain]

Seems like a strange program. I don't understand the 3/0/5 stuff. What is it you are trying to achieve?

 

[Shark01]

Sounds like a great aerobic workout, but 22 reps in a set? You need to lift big (ie heavy weight) to get big. Don't see any tricep work, front or rear delt work. And you could use a rowing exercise to get back thickness.

 

[Debaser]

Bench works the triceps, deadlifts work the rear delts.

He has lateral raises as well. I would do push presses instead though.

You can get big with high reps in the d/l and squat, easily. It's all about adding weight to the bar every week.

 

[Edu]

It´s a variation tecnic.
The truth is that you do around 12 reps. and the ohter 8 is like a shorther rest pause.

It´s a HIT trainning, high intensity, low volume, low frequency.

 

[Edu]

Seems like a strange program. I don't understand the 3/0/5 stuff. What is it you are trying to achieve?

Positive: 3 seconds.
estatic: 0 seconds.
Negative: five seconds.