Been using HIT principles

[BigSickD]

For a few months now, basically following Yates training and let me say I will never go back to volume training. I get so damn pumped and I am totally spent after every gym session. For instance I can do a chest and tricep workout in about 35 min. Only 1 min between sets and 2 min between exercises. I only do a warm up and a working set to failure. Nice cause I can workout, train abs and do 30min on the stairmill in about 75min.

 

[big ragu]

For a few months now, basically following Yates training and let me say I will never go back to volume training. I get so damn pumped and I am totally spent after every gym session. For instance I can do a chest and tricep workout in about 35 min. Only 1 min between sets and 2 min between exercises. I only do a warm up and a working set to failure. Nice cause I can workout, train abs and do 30min on the stairmill in about 75min.

When you say "to failure", how many reps roughly are you doing?

 

[irish_2003]

i've been doing my own version of Big A's rountine/blood and guts/DC/hit for the last 5 years...people trip out when they find out each bodypart only takes 15-20 to complete and i only train m-w-f (pull, push, legs)

 

[Dawgpound_Hank]

For a few months now, basically following Yates training and let me say I will never go back to volume training. I get so damn pumped and I am totally spent after every gym session. For instance I can do a chest and tricep workout in about 35 min. Only 1 min between sets and 2 min between exercises. I only do a warm up and a working set to failure. Nice cause I can workout, train abs and do 30min on the stairmill in about 75min.

Cool but be careful with that 1 warmup. Yates did many more warmups until he built up to his work set. Example, if your workset is 365 x 6 on incline, no way 1 warmup is gonna be safe.lol I've been doing this type of low volume/bust ass for many years and hell yeah it gets results fosho.

 

[BigSickD]

When you say "to failure", how many reps roughly are you doing?

About 10 to 12, I am only going as heavy as I can control and feel comfortable.

Oh and I guess I should state that on heavy compound movements I do as many warm ups I feel comfortable with but only take 1 min between sets. Like leg press I usually do 3 warm ups and one working set.

 

[irish_2003]

Cool but be careful with that 1 warmup. Yates did many more warmups until he built up to his work set. Example, if your workset is 365 x 6 on incline, no way 1 warmup is gonna be safe.lol I've been doing this type of low volume/bust ass for many years and hell yeah it gets results fosho.

you do 2-3 warmups on the big exercises, which are usually the first exercise per bodypart...after that you really need 1-2 warmups per exercise at most around 70-80%...you're right though that many DO get hurt by not doing enough warmups when they train H.I.T. style...i've been guilty of that before too because the ego wants to jump right to the heavy weights, but i'll tell you when you check the ego at the door, you get a way much better pump if you've warmed up properly

 

[Darkness]

I use this here and there, mixing it in with volume training. Works well for me.

 

[Dawgpound_Hank]

Much also depends on the following exercise to come. Example, lets take back day. Lets say 1st exercise is pullups or pulldowns. These do little to warmup the lumbar. Now lets say 2nd exercise is bb row, t-bar row or deads. Obviously one needs to do proper warmup just as if its the 1st exercise unless they wanna risk a fucked up lower back. On the flipside, its easy to go from a incline or flat bb press to some type of db press with minimum warmup on the latter due to similar biomechanics of said exercise.

So much also depends on how strong a guy is. A guy bb rowing 365 or deadlifting 600 is gonna need more warmup than a guy rowing 135 or deadlifting 225.