New Member
Hello everyone!
My name is Michael, I'm 21, and weigh 230 pounds. I've always been interested in ways to enhance my athletic performance; this is why I eventually came to HIT. In the last 4 months, I've put on 30 pounds, most of it in muscle. My strength and size are both better than ever before; I'm getting stronger with each workout, and loving it. I look forward to interacting with all of you, sharing the knowledge I have, and gaining knowledge from each of you, as iron sharpens iron. Let's get big :)
Welcome Michael! Grat to have you here. Could you share some more about you current workout?
David
Hello Michael!
Glad to have you here as part of our forum. You are going to enjoy the energy here and lots of experience and knowledge to boot... especially when it comes to High Intensity Training.
Please let me know if there is any way I can help you... Besides this forum, there is a great deal of info and tools on http://billsahli.com in the way of articles, prior Q & A and products.
Welcome aboard..
Best regards,
Bill Sahli
Absolutely!
I tried to work out only once every 5 days, but the lack of activity was making me itchy, and I was putting on fat at an incredible clip.
So I dialed frequency way up...now I take 5 day rests in between upper and lower body, so 2-3 day rests overall.
My workout is as follows:
Workout 1:
Pre Exhaust: Pec Dec to failure
Working Sets: Incline press and decline press to failure, no rest anywhere
Pre Exhaust: Lat Pullover to failure
Working Set: Palms-up pulldowns to failure, no rest
Workout 2:
Squats to failure
Calf Raises to failure
Workout 3:
Lateral raise machine to failure
Rear Delt flies to failure
Pre Exhaust: Tricep Ext
Working Set: Dips
Pre Exhaust: Palms-up Pulldowns to failure
Working Set: Barbell bicep curl to failure
Working 4:
Squats to failure
Calf Raises to failure
All of my supersets are performed with no rest, or minimal rest as I sprint across the gym. I only recently started supersetting both incline and decline; the next workout, workout three, both my tricep extensions and dips were down, while my delt exercises were up--I believe I didn't take enough time to recover from the increase in intensity in workout one, which is why I decreased the frequency to once every 5 days...immediately prior I had been going once every 4 days per upper/lower body. Let me know what you think!
Thanks
Michael
If there is one thing that I can impress the importance of that would be the TWO DAY RULE!
Body fat is not controlled by High Intensity Training, rather by calorie manipulation and low level activity such as walking, swimming etc....
There is no good reason to superset to failure with both the incline and decline. Choose one or the other or rotate them workout to workout.
In doing pulldowns prior to curls you are not pre exhausting to your advantage, you are only making your biceps tired reducing the intensity of the next exercise (which is not what you are trying to achieve)... reverse the order and that should work perfectly.
Again, glad to have you here. I have asked you some questions regarding your post on leg work under Ask Bill...
Best regards,
Bill
