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#286 | |
Veteran
Join Date: Sep 2000
Location: Davis, CA
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I hadn't heard about that race until you mentioned it, but it sounds like the inaugural event last year was terrific and that a lot of runners will be in Salina next weekend for the various races. Have fun! |
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Posts: 4,298
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#287 | |
Suupraa Geniuuusss
Join Date: Jan 2019
Location: Phoenix, AZ
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Quote:
Actually, I've started doing something new (for me) and it seems to be working out pretty well so far. Caveat: I've only been doing this "single body part/week" thing for about a month. But I've seen some gains already. Pretty impressed about how my back and chest workouts are progressing in particular |
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Posts: 31,239
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#288 | |
Diablo Negro
Join Date: Sep 2003
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Posts: 71,041
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#289 |
Suupraa Geniuuusss
Join Date: Jan 2019
Location: Phoenix, AZ
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In the middle of something here. I’ll post my basic week tomorrow Okay, just posting a brief description here; gotta pay the bills. Will post my week this afternoon (evening for you guys) "One set per body part workouts, sometimes called the single set system or high intensity training — HIT for short — are brief but intense workouts where each training set is performed to the point of failure. Reaching failure means you cannot complete any more repetitions without assistance. Popularized by fitness authors Arthur Jones, Ellington Darden, Mike Mentzer and Matt Brzycki, HIT workouts offer a viable alternative to higher-volume training systems." "A typical HIT workout consists of between six to 10 exercises. Only a single set of each exercise is performed, so workouts should take no more than 30 minutes. The brevity of an HIT workout makes this style of training ideal if you are busy and have little time to train. As you are only performing a single set, it's easy to track your progress in terms of weights lifted or repetitions performed. HIT workouts are conducted at a rapid pace with minimal rest between exercises, so there is a resulting cardiovascular training effect. This effect, termed “Metabolic Conditioning” by author Matt Brzycki, means you get aerobically fitter despite not performing any cardiovascular exercise." So say i do back on Monday. I won't do back again for at least 8 days (some of these guys say they go two weeks between certain body parts) I might do shoulders on Tuesday, and so on. I modified the HIT system to fit what I want/need, which I'll post later, but hopefully you get the idea. Last edited by Megatron96; 11-15-2023 at 10:50 AM.. |
Posts: 31,239
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#290 |
Gonna go back in time....
Join Date: Sep 2002
Location: Kansas City
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Chris Jones has quite the conundrum, on one hand, he's a pretty nice guy and he's got to go against his buddy kelce's brother, on the other hand he's about 10 sacks short of his bonus. Hope he chose the money this game and keeps his hands to himself after the whistle.
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Posts: 3,040
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#291 | |
Supporter
Join Date: Mar 2003
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Posts: 16,815
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#292 |
Supporter
Join Date: Mar 2003
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Posts: 16,815
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#293 |
Suupraa Geniuuusss
Join Date: Jan 2019
Location: Phoenix, AZ
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Posts: 31,239
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#294 |
Supporter
Join Date: Mar 2003
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Posts: 16,815
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#295 | |
Diablo Negro
Join Date: Sep 2003
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Posts: 71,041
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#296 |
Would an idiot do that?
Join Date: Nov 2000
Location: Arizona
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I'd be sore all the damn time if I went 8 days between workouts that focused on a specific muscle/muscle group.
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Posts: 56,197
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#297 |
Suupraa Geniuuusss
Join Date: Jan 2019
Location: Phoenix, AZ
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Okay, here's the basic week:
DAY 1 - Legs 30 Sumo squats Smith Squats 2 x 10 Leg Extensions 2 x 10 Hamstring curls 2 x 10 20+ minutes Stairmaster DAY 2 - Shoulders 20 pike pupshups Seated machine shoulder press 2 x 10 Cable Delt flyes 2 x 10 Incline DB Rear Delt Flyes 2 x 10 DAY 3 REST/Cardio-Calesthentics DAY 4 - Back Isometric holds (assisted pull-up machine) 3 x 10sec, Full - 3/4s – Half Lat pull down machine or Assisted pull-up machine 2 x 10 Seated Row 2 x 10 Close grip supinated grip pull down machine 2 x 10 Face pulls 1 x 10 DAY 5 REST /Cardio-Cal DAY 6 - Chest 30+ pushups Incline DB press 2 x 10 Incline DB flyes (or cable) 2 x10 Incline cable press 2 x 10 Pec Deck 2 x 10 Decline DB press or parallel bar dip 1 x 10 DAY 7 Alternate Triceps/Biceps exercises Arms- Triceps Dips 2 x 10 or Diamond pushups 2 x 20 Triceps cable pushdowns 2 x 10 Cable triceps rope extensions 2 x 10 Arms-Biceps Preacher curls 2 x 10 Preacher Hammer curls 2 x 10 Seated single arm biceps curls or Cable Rope Curls 2 x 10 DAY 8 REST |
Posts: 31,239
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#298 | |
Suupraa Geniuuusss
Join Date: Jan 2019
Location: Phoenix, AZ
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Quote:
Yeah, i don't think I'd be able to do the strict interpretation of a HIT workout schedule. I probably would call what I'm doing "Medium-High Intensity." And I don't do legs to failure. I've had too many knee/ankle injuries to risk that. And I really don't need to bulk up my legs. More maintain what I have and get my strength/endurance back. Kind of the same deal with shoulders. Back, Chest, and arms i try to get to failure. I like it, mainly because it takes most of the thinking out of it, and it's short. I can get in and out of the gym in under an hour and feel like a got a good workout. |
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Posts: 31,239
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#299 | |
Diablo Negro
Join Date: Sep 2003
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Not sure whether that workout is effective or not but it doesn't remotely fit the description you gave earlier. Sounds like you are doing a 1 body part per workout to failure program. Not a one set to failure program.
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1 set of DB bench press to failure 1 Set of DB curls to failure 1 Set of DB rows to failure 1 Set of squats to failure 1 set of military presses to failure 1 set of tricep extensions to failure etc.... Like pen said, as long as you enjoy it and will keep doing it, it will be effective in that manner. |
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#300 | |
Suupraa Geniuuusss
Join Date: Jan 2019
Location: Phoenix, AZ
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Quote:
Yeah, I did mention in the first post that I modified it quite a bit. When I was researching HIT, part of the program is mechanical discipline/perfect form. Any deviation is considered 'failure.' But I'm 54, so I can't go nuclear intensity every workout. What I'm doing is probably more like "Medium-High intensity," lol. So, in practice, if I'm on Day 4 (back), those isometric holds are to help me get to failure quicker. The 10 seconds is a guideline; i hold as long as I can, which right now is about 20 seconds per with a 20 second rest between reps. Then when I do the APUs, I've got 30-lbs. assistance, and I'm trying to complete each rep as perfectly as possible, with a 3-5 sec hold at the top/bottom. Contraction is about 1 second, and then I try to make the stretch last at least 3-4 seconds. usually by the time I get to the 5-6 rep of each set, I'm starting to struggle. At that point, I just try to complete at least 5 perfect reps. The last 5-6 reps of the 2nd set are usually hard as hell. Minimal rest for me is about 90 seconds. It's still really early; I've only been doing this for about a month. But the gains in strength/stamina, or rather the gains in the weight I've been able to move and the number of reps has increased by maybe 30-40%? Of course, i know that a lot of that is just because I'm still ramping up after taking 3 years off from weight training. We'll see how things go a couple months from now. |
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Posts: 31,239
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