Hi guys I thought it was about time I dropped a journal in the mix.
I thought it was about time for an experiment, as I find others journals to be very interesting and helpful.
I was following the consol routine for about two years, I made some great strength gains but i noticed very little mass in return for my efforts,which got me to thinking and most importantly researching.I started to look into this whole dual factor theory thingo and GAS that jeff and some others had been raving on about.I found it very interesting especially on the views in regards to training to failure which I might add I have always done.The two factor theory really explains everything that has happened to me and also what has not happened.Also I learnt alot about diet and the importance of caloric excess.So I began training a little more frequently and eating just a little more food each day and I was still getting stronger much to my surprise as HIT always claimed the opposite would happen.This was a big eye opener.The one area that I never got any stronger in was squatting, I would squat to failure and be wiped, I couldnt do a damn thing for days and my legs still never grew!!! Not good. this really is what lead me to think something is wrong!!! Shit I couldnt possibly be training any harder I would do forced reps, statics and rest pause, anything but still no growth.
So I researched and read and spent quite alot of time (much to my wifes disgust) on the net reading other forums and websites and put together this little routine as a trial, I guess to see what happens as I never really used anything but HIT.This is the site I really liked and wanted to try. http://bodybuilding.com/fun/core9.htm I changed it up a bit because I dont know some of the exercises and lowered some of the rep ranges to keep intensity(% 1 rep max) high.
Barbell bench 3x 5
Pulldowns palms up 3×5
dumbell shoulder press 2×8
Preacher curl 2×8
Tricep pressdown 2×8
Calf raise 3×5
BB bench 3×3
Pendlay row 3×5
Dumbell shoulder press 3x 5
barbell curls 3 x 5
Close grip bench 3×5
Squat 3x 3
Calf raise 3×5
I lift monday tuesday thursday and friday
I will add a set to each exercise on week 2 and then again on week 3 to gradually add volume and be at 5x 5 and 5×3 on seperate days for my main lifts and hopefully get some hypertrophy. I will add weight when i can, and see how long i can progress before i need a deload.I think probably 3-4 weeks but I will see how long i can go as i will not be training to failure.
Deloading will be training 2 times per week on the big 4 ( bench pulldown & squats and deadlifts) for hopefully prs in 1×5. Monday and thursday
I will be starting on 3000 cals per day and be adding about 250 per week.I want to see the scales climbing and ill adjust my intake as i see fit, more if im not gaining, less if its too fast. Ill still follow a balanced diet and eat relatively clean as i gain weight easily and can eat probably 4000 plus calories on clean food easily.
So thats it my little experiment on myself. I want to focus in on hypertrophy and not worry too much(within reason) about strength gains as dammit i wanna be bigger!!
The other thing is Im not bashing HIT in any way shape or form I just wasnt gettin big on it so im gonna try something I really have never tired.If I fail (excuse pun) at least i tried it and ill be better of knowing.
Cheers for reading HIThopper