Rethinking the matter ... HIT ... analyze this

[NFG123]

Albeit, I've had NO success with this style of training. I'm thinking about giving it a go again this month just to switch things up a bit. Critique this split all you like, suggestions are good. Also, realize Im using the exercises that work best on my body.

Monday: Chest, Shoulders, Triceps

(HIT style, 2 second concentric, 4 second eccentric)

Incline Bench: 6-10 reps
Flat Dumbell Press: 6-10 reps
Seated Military Press: 6-10 reps
Dumbell Side Laterals: 8-10 reps
Lying Tricep Extensions: 6-10 reps
Dips: 6-10 reps
(Ab work)

Wednesday: Back, Traps, Biceps

(HIT style as above)

Bentover Rows: 6-10 reps
Close-grip Pulldowns: 6-10 reps
Deadlifts: 6-8 reps
Dumbell Shrugs: 8-12 reps
Cambered Bar Curls: 6-10 reps

Friday: Legs

Squat (2 sets): 8-10 reps
Leg Extensions: 6-10 reps
Stiff-legged Deadlift: 6-8 reps
Seated Calf Raises: 8-12 reps
Standing Calf Raises: 8-12 reps
(Ab work)

I don't think there is any possible way on God's green earth this would lead to a state of OVERTRAINING. I am 20, get buttloads of sleep and eat 4000 calories a day. My main concern is UNDERTRAINING. Will this be the appropriate volume I need to stimulate sufficient hypertrophy?

--New Guy

 

[Blood&Iron]

I've had very good success with a routine that is quite similar to the one your posted(I don't think I've ever used a routine as long as I've been on this one--3-4months now.) My reps are a bit lower and I do one to two light warmup sets. My routine follows for comparison. Tempos are listed in eccentric-isometric-concentric order. HS = Hammer Strength. Rest periods between warm-ups are typically 1-2 minutes. 3-5 minutes before the final set. Supersets are annotated with a) being warm-ups and b) being a final work set. Warm-ups are typically fairly easy using 50-75% of load used for final work-set. Some exercises have different tempos for warm-up and final set, this are put on separate lines, 1st set is not to failure. (Hope this all makes sense to somebody other than myself.)

Monday:

Incline DB Bench 2x6, 4-6 Tempo: 212
SuperSet a)Barbell Bench 2x10, 8 Tempo: 212
b)HS Stength Bench 1x3-5 Tempo:414
[Incline DB Flyes 2x6,3-5 Tempo: 414
Weighted Dips 1x10,3-5 Tempo: 201
SuperSet a)DB Overhead Press 2x10,3-5 Tempo: 202
b)HS Overhead Press 1x3-5 Tempo: 201
Side Laterals 1x6 Tempo: 202
1x3-5 Tempo: 414
Wrist Curls 1x10 Tempo: 212
1x3-5 Tempo: 414


Total sets: 15 Work-sets: 7


Wednesday:
Weighted Chins 2x10,3-5 Tempo: 201
SuperSet a)HS Row 1x10 Tempo: 202
b)HS Row(Isolateral) 1x3-5 Tempo: 202
Rack Deadlifts 2x10,4-6 Tempo: 202
Machine Pullover 2x10,3-5 Tempo: 313
SuperSet a)Incline DB Curls 1x10 Tempo: 212
b)Isolateral Spider Curls 1x3-5 Tempo: 212
Rear-Delt Machine Flyes 1x6,3-5 Tempo:212
Smith Shrugs 2x10, 3-5 Tempo: 212

Total Sets: 13 Work-sets: 8


Friday:
Squats 3x10,8,4-6 Tempo: 212
Stiff-Legged Deadlift 2x10,4-6 Tempo: 212
Feet-high Leg Press 2x10, 12-20 Tempo: 212
Lying Leg Curl 1x10 Tempo: 212
1x4-6 Tempo: 414
HS Leg Extension 1x3-4 Tempo: 5-1-10
Calf-Raise on Leg Press 2x10,3-5 Tempo: 201
Seated Calf-Raise 2x10,3-5 Tempo: 201

Total Sets: 14 Work-sets: 7

 

[DaCypher]

NFG,
My routine is pretty similar to yours also. I go heavy on just about all my exercises and rarely get more than 8 reps (all while keeping the 2-4 tempo however). I recently started doing a couple warmup sets for the first exercise of the workout but I don't think this affects much other than avoiding a pulled muscle or something. Also, I take most of my sets to failure. However, with squats and deads I don't for safety reasons (some people take them to failure, just not my style). I find gettting a few breathing reps out at the end of each of these exercises is rather effective. I will also do 2 or 3 sets of squats and deads because I don't go to failure. Anyways, to answer your question, I think your volume should be fine. Just a couple important things to remember:

Always go slow - a 2-4 tempo is slower than it seems.

Go to true concentric failure - its easy to stop before you muscles truely fail. I find the last rep can take up to 15 seconds sometimes.

Never sacrifice form - this is kind of obvious, but it needs to be said anyways. If you truely can't complete another rep without using poor form, you're done with the set.

Anyways, good luck bro...