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Old September 11, 2000, 09:51 PM   #15
Don Gwinn
Staff Emeritus
 
Join Date: March 9, 2000
Location: Virden, IL
Posts: 5,917
Actually, Mike, you sound like the ideal HIT candidate. HIT emphasizes:

--Intensity--your lifting should be as intense as you can make it. If you can do this by slowing your movements, OK, but be INTENSE to the point that you can think of nothing else when you're training.

--Short duration--A good HIT routine takes from 15 minutes to an hour. I usually spend close to an hour, but I'm slow.

--Infrequent sessions--Many people say if you're working at the right intensity, you'll only be able to work once a week and still gain. Myself, I always handled two, but I'm a somewhat easy gainer and I suspect I didn't get to the real pinnacle of intensity. The point is, you work less often, you have more time for other stuff, and unless you're a great natural gainer, you probably make more progress this way anyway.

--Limited reps--If you're doing a typical routine, you may be doing, for example, as many as 60 sets specifically for your chest (5x3 bench, 5x3 flies, for example, twice a week.) On a hit program, you'd do one or two sets per major muscle group, twice a week. A typical workout would be deadlift, bench, pullups on Monday and Squat and overhead press on Thursday. Throw in stuff like grip, calves, etc as you need it, but it mostly gets worked as you go along with the major muscle groups. Do one set, maybe two, for each group. You will feel like you're slacking if you've never HIT before. If you stay with it, though, you will develop the proper intensity. Once you are properly intense for ten reps of deadlifts, you will NOT want to do a second set.

You can run, box or whatever on off days. It only takes about two hours per week to lift this way and you get a ton of recovery. No offense, but at your size, you're probably a borderline hard gainer and you will benefit from the long recovery.

[This message has been edited by Don Gwinn (edited September 11, 2000).]
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