HIT- Results are declining

[EMAN]

Hello all. I have been doing an HIT workout for about a month. I feel much stronger but I don't look much different (in fact a little smaller). Anyway, I'm thinking of doing the following:
MON and Thurs: Chest, Tris, Bis
TUES and Fri: Shoulders, Back, Traps

Sat or Sun just abs and maybe some cardio

I know some people say that training these muscles twice in the same week is overtraining but I am going to do the following. For example, On Mon/Thurs do 3 chest exercises (2 sets each), 3 Tris (2 sets each), and 2 Bis (2 sets each). The 2 sets will be 70% of one rep max, and 85%.

So all this means I end up doing 12 sets at most per bodypart each week. Sound OK or terrible. I figure I'd give it a shot and see what happens.

 

[GenetiKing]

Are you not doing any legs?

If you aren't doing them, that's fine, I just didn't know if you forgot them or what.

The first thing I notice is that you're going to be hitting shoulders a lot. If you train them specifically on Tuesdays and Fridays, you must remeber that they are going to be worked again on Mondays and Thursdays with any pressing exercises for chest.

My suggestion would be to rework this schedule so you aren't so redundant with shoulders. Most people on this board will tell you I'm not one to cry overtraining very much but I wouldn't pound shoulders like that, even on gear.

C'mon, try some legs...you'll learn to love the special pain they bring, hehe!

------------------
Backstage, '75 Olympia:

Serge Nubret, "I look like I can take you."

Arnold, "Keep looking."

 

[EMAN]

Thanks for the reply. You're probably right. How about this. On Fri I ditch the shoulders and put in Quads and Calves instead. So Fri is : Quads, Calves, Back, Traps. That way my shoulders have a rest from Thurs - Mon. I can't do Hamstrings. no matter how much I stretch or how little weight I use, I get cramps in my hams immediately.

 

[calvesodeath]

If you do dead lifts they will help your hamstrings and you should not experience direct cramping.

 

[Robboe]

Is your diet good?

Keep your old routine and training philosophy and improve the diet. Eat more.

 

[EMAN]

The diet is too strict I think. Plenty of protein but not much carbs or fat. In fact, I take in more grams of Protein each day than Carbs and Fat combined. I just bought a powder supplement that's very high in carbs to mix with my protein for a postworkout shake. I hope that will help a little. I have definitely made gains with HIT in the amount of weight I can lift and overall strength but the size isn't there. Maybe I do need to eat more.

 

[Cackerot69]

"I have definitely made gains with HIT in the amount of weight I can lift and overall strength but the size isn't there. Maybe I do need to eat more."

You nailed it, the routine is working fine. You are progressing, you are just not giving your muscle the material for growth - food.

Eat more.

 

[Robboe]

If you want to grow then the amount of protein you intake comes second to the surplus of calories you eat.

Eat more.