Thoughts on High-Intensity Training?

[vevcred]

Am I a dumbass for trying this?

I’ve been working out for about 6 weeks now. For the first 2 weeks, I was basically just messing around in the gym, training every other day without a plan or a diet or anything.

Starting in week 3, after doing a bunch of research and shit I decided to try High-Intensity Training (HIT). Where train to absolute failure for about 8-10 reps on a single set, and only work out every 4 days.

I’ve been following this consistently for the past 4 weeks, and so far, it seems to be working really well. I’ve increased the weight on all of my exercises, and I’m also eating in a 300-calorie surplus of mostly carbohydrates.

Should I be doing something else? I'll also include the fact that even 5 days after a workout I still feel sore.

Wrong site to be asking this, but I'll give it a shot nonetheless

I'll mark solution if you give a good response too.

Thanks

Spoiler: Random Studies Supporting HIT

https://journals.lww.com/nsca-jscr/..._of_weight_training_volume_on_hormonal.3.aspx
https://pubmed.ncbi.nlm.nih.gov/9777681/
https://pubmed.ncbi.nlm.nih.gov/10647555/
https://pubmed.ncbi.nlm.nih.gov/40249908/

https://www.researchgate.net/publication/238100785_A_critical_analysis_of_the_ACSM_position_stand_on_resistance_training_Insufficient_evidence_to_support_recommended_training_protocols

https://www.researchgate.net/public...training_methods_and_the_work_of_Arthur_Jones
https://pmc.ncbi.nlm.nih.gov/articles/PMC1479005/
https://pubmed.ncbi.nlm.nih.gov/3693172/

 

[Azie555]

Am I a dumbass for trying this?

I’ve been working out for about 6 weeks now. For the first 2 weeks, I was basically just messing around in the gym, training every other day without a plan or a diet or anything.

Starting in week 3, after doing a bunch of research and shit I decided to try High-Intensity Training (HIT). Where train to absolute failure for about 8-10 reps on a single set, and only work out every 4 days.

I’ve been following this consistently for the past 4 weeks, and so far, it seems to be working really well. I’ve increased the weight on all of my exercises, and I’m also eating in a 300-calorie surplus.

Should I be doing something else? I'll also include the fact that even 5 days after a workout I still feel sore.

Wrong site to be asking this, but I'll give it a shot nonetheless

I'll mark solution if you give a good response too.

Thanks

Spoiler: Random Studies Supporting HIT

https://journals.lww.com/nsca-jscr/..._of_weight_training_volume_on_hormonal.3.aspx
https://pubmed.ncbi.nlm.nih.gov/9777681/
https://pubmed.ncbi.nlm.nih.gov/10647555/
https://pubmed.ncbi.nlm.nih.gov/40249908/

https://www.researchgate.net/publication/238100785_A_critical_analysis_of_the_ACSM_position_stand_on_resistance_training_Insufficient_evidence_to_support_recommended_training_protocols

https://www.researchgate.net/public...training_methods_and_the_work_of_Arthur_Jones
https://pmc.ncbi.nlm.nih.gov/articles/PMC1479005/
https://pubmed.ncbi.nlm.nih.gov/3693172/

you will be tired in long term and wont gain any better gains from a person who goes 4-5 times a week

 

[ybuyhgui]

best to hit every muscle eod since it takes 36 hours to fully recover. If it takes longer than that you're overtraining. Train to 0 rir not failure and don’t go beyond 8 reps. The reason you're getting good progress is because you're in a surplus.

 

[m0ss26]

best to hit every muscle eod since it takes 36 hours to fully recover. If it takes longer than that you're overtraining. Train to 0 rir not failure and don’t go beyond 8 reps. The reason you're getting good progress is because you're in a surplus.

Correct

Ideally FBEOD 3-8 reps per set
0-2 RIR (I like 1)

 

[ybuyhgui]

Correct

Ideally FBEOD 3-8 reps per set
0-2 RIR (I like 1)

or upper eod if you're a lazycel like me

 

[m0ss26]

or upper eod if you're a lazycel like me

I used to do ts cause fuck legs

Now I basically just do upper and throw leg extensions and hamstring curls at the end

 

[chadisbeingmade]

Don't be a bitch and train legs.

Don't be a bitch and train till failure, none of the RIR bullshit.

Each muscle trained twice every 7-10 days with 10-20 sets per muscle.

High frequency, like 3x+ a week is complete bullishit and I can guarantee you anyone following such crap is tiny.

Oh, and steroids makes it a whole lot more fun.

 

[vevcred]

you will be tired in long term and wont gain any better gains from a person who goes 4-5 times a week

How will it make me tired in the long term? Thanks for advice

best to hit every muscle eod since it takes 36 hours to fully recover. If it takes longer than that you're overtraining. Train to 0 rir not failure and don’t go beyond 8 reps. The reason you're getting good progress is because you're in a surplus.

Thanks for your advice. This is a study I found that says muscles only recovered 80% even after 2 weeks https://pubmed.ncbi.nlm.nih.gov/3693172/

It was done in women though so that might have something to do with it

Thanks for your response though, I'll look more into it

also right now I'm trying to bulk up because I'm 6'2 138 lbs

 

[tunisianropemaxxer]

Am I a dumbass for trying this?

I’ve been working out for about 6 weeks now. For the first 2 weeks, I was basically just messing around in the gym, training every other day without a plan or a diet or anything.

Starting in week 3, after doing a bunch of research and shit I decided to try High-Intensity Training (HIT). Where train to absolute failure for about 8-10 reps on a single set, and only work out every 4 days.

I’ve been following this consistently for the past 4 weeks, and so far, it seems to be working really well. I’ve increased the weight on all of my exercises, and I’m also eating in a 300-calorie surplus of mostly carbohydrates.

Should I be doing something else? I'll also include the fact that even 5 days after a workout I still feel sore.

Wrong site to be asking this, but I'll give it a shot nonetheless

I'll mark solution if you give a good response too.

Thanks

Spoiler: Random Studies Supporting HIT

https://journals.lww.com/nsca-jscr/..._of_weight_training_volume_on_hormonal.3.aspx
https://pubmed.ncbi.nlm.nih.gov/9777681/
https://pubmed.ncbi.nlm.nih.gov/10647555/
https://pubmed.ncbi.nlm.nih.gov/40249908/

https://www.researchgate.net/publication/238100785_A_critical_analysis_of_the_ACSM_position_stand_on_resistance_training_Insufficient_evidence_to_support_recommended_training_protocols

https://www.researchgate.net/public...training_methods_and_the_work_of_Arthur_Jones
https://pmc.ncbi.nlm.nih.gov/articles/PMC1479005/
https://pubmed.ncbi.nlm.nih.gov/3693172/

Do 5 to 8 reps trust 2 reps max

 

[ybuyhgui]

Thanks for your advice. This is a study I found that says muscles only recovered 80% even after 2 weeks https://pubmed.ncbi.nlm.nih.gov/3693172/

holy larp lol, either way i've seen studies that show atrophy begins after a week (active loss of muscle) cba to link them though I do admire your effort to navigate over to the search bar and aquire studies (even if they're utter dog poo studies)

 

[vevcred]

Don't be a bitch and train legs.

Don't be a bitch and train till failure, none of the RIR bullshit.

Each muscle trained twice every 7-10 days with 10-20 sets per muscle.

High frequency, like 3x+ a week is complete bullishit and I can guarantee you anyone following such crap is tiny.

Oh, and steroids makes it a whole lot more fun.

I like training legs lol

I appreciate the response

I'll probably try to follow this then, and start looking into roiding 9-12 months from now

Is a 300 calorie surplus enough? I'm 6'2 138 lbs

 

[Sceptical]

I like training legs lol

I appreciate the response

I'll probably try to follow this then, and start looking into roiding 9-12 months from now

Is a 300 calorie surplus enough? I'm 6'2 138 lbs

500 minimum

 

[vevcred]

holy larp lol, either way i've seen studies that show atrophy begins after a week (active loss of muscle) cba to link them though I do admire your effort to navigate over to the search bar and aquire studies (even if they're utter dog poo studies)

I found that study a few weeks ago when I first started researching this lol

I haven't looked into muscle atrophy much though tbf, thanks for help though

 

[chadisbeingmade]

I like training legs lol

I appreciate the response

I'll probably try to follow this then, and start looking into roiding 9-12 months from now

Is a 300 calorie surplus enough? I'm 6'2 138 lbs

As a natty 300 calories is fine. Don't exceed that, bulking with larger surpluses is only done on high dose gear and GH, otherwise you will become a lard ass.

 

[vevcred]

As a natty 300 calories is fine. Don't exceed that, bulking with larger surpluses is only done on high dose gear and GH, otherwise you will become a lard ass.

Alright great thank you for advice I'm not trying to become a lard ass

I marked solution

Each muscle trained twice every 7-10 days with 10-20 sets per muscle.

 

[flowiza]

Just keep going..Would be good to thrown in some tren and test too haha

 

[vevcred]

Just keep going..Would be good to thrown in some tren and test too haha

I'm gonna look into a cycle in like 9-12 months once I get the hang of training and diet

 

[flowiza]

I'm gonna look into a cycle in like 9-12 months once I get the hang of training and diet

i would suggest something mild like cjc and ipa blend to start and not feel off when you get to anabolics so start sooner

 

[vevcred]

i would suggest something mild like cjc and ipa blend to start and not feel off when you get to anabolics so start sooner

tbh i've never seen any good results from peptides other than all the weight loss shit

They're also expensive as shit, even on SSA compared to their other stuff

 

[flowiza]

tbh i've never seen any good results from peptides other than all the weight loss shit

They're also expensive as shit, even on SSA compared to their other stuff

hgh is a peptide yk.. its like the best and one of the safest

 

[vevcred]

hgh is a peptide yk.. its like the best and one of the safest

ehh I'll probably just wait until I can start a test cycle

I appreciate the advice though.

 

[mogtivism]

Don't be a bitch and train legs.

Don't be a bitch and train till failure, none of the RIR bullshit.

Each muscle trained twice every 7-10 days with 10-20 sets per muscle.

High frequency, like 3x+ a week is complete bullishit and I can guarantee you anyone following such crap is tiny.

Oh, and steroids makes it a whole lot more fun.

Everyone i know with good results is on some 4-6 days a week split, hitting around 10-20 sets per muscle group, doing normal, common exercises, and progressing day in day out. Typically some sort of 10,12 reps on most exercises push pull legs routine.

Fullbody mike mentzer routines, “maingaining”, jefferson-curls/tiktok exercises, program hoppers, and exotic diet copers(raw meat, ray peats) get nowhere and achieve nothing.

The closer your routine is to a neurotypical gymbro one, the better your results. The further it is from that, the worse your results.

 

[flowiza]

ehh I'll probably just wait until I can start a test cycle

I appreciate the advice though.

yeah test for sure but what is your goal exactly

 

[vevcred]

yeah test for sure but what is your goal exactly

Build muscle lol

 

[flowiza]

Build muscle lol

if ur a pussy to do tren and test,do tren and igf-1 lr3

 

[vevcred]

if ur a pussy to do tren and test,do tren and igf-1 lr3

huh?

 

[flowiza]

huh?

i mean u have to have big ass balls to do tren ngl

 

[vevcred]

i mean u have to have big ass balls to do tren ngl

Yeah, tren is risky

 

[flowiza]

Yeah, tren is risky

igf-1 lr3 is prolly second best so do that

 

[chadisbeingmade]

Everyone i know with good results is on some 4-6 days a week split, hitting around 10-20 sets per muscle group, doing normal, common exercises, and progressing day in day out. Typically some sort of 10,12 reps on most exercises push pull legs routine.

Fullbody mike mentzer routines, “maingaining”, jefferson-curls/tiktok exercises, program hoppers, and exotic diet copers(raw meat, ray peats) get nowhere and achieve nothing.

The closer your routine is to a neurotypical gymbro one, the better your results. The further it is from that, the worse your results.

Yeah, everyone tyring to reinvent the wheel for no reason what so ever and only getting sub-par results. We know how to train and get big, there is nothing new here.

Chest/delts, back, legs, arms has been my favourite thus far from the splits I've done, great results.

 

[mogtivism]

Yeah, everyone tyring to reinvent the wheel for no reason what so ever and only getting sub-par results. We know how to train and get big, there is nothing new here.

Chest/delts, back, legs, arms has been my favourite thus far from the splits I've done, great results.

Preach. No need to do fullbody 1 set per muscle routines, no need to powercope or design “experimental splits/lifts”.

Hit a muscle twice a week on PPL, cut if above 15% bodyfat, bulk if below, reap brainless gains while the intellectuals short circuit their minds for nothing. best comment i’ve seen on .org in a while.