New here ...HIT trainers chime in should be plenty here

[sma]

Day 1
Chest
1 press movement 5-8 reps
1 press movement 8-10 reps
Dips or push-ups weighted 12-15 reps

Back
1 pull-up / pulldown movement 5-8(cycle this from 5-8 , 8-10, 12-15)
1 bb row movement 5-8
1 Mach row movement 8-10
1 deadlift variation 12-15

Shoulders
1 sh press movement. 5-8
1 upright row or side lat movement 8-10
1 rear delt movement

1 shrug variation 10-12 (cycle this like back width)
Day 2
Quads
1 squat movement 5-8
1 stabilize squat/ hack squat movement 10-12
1 leg press movement 15-20

Hams
1 Glute ham raise 5-8
1 stiff legg 10-12

Calves
1 standing calves 10
1 leg press calves 12

Bis
Db curl variation 5-8
Bar curl variation 8-10
Forearm curl variation 12-15

Tris
Close grip variation 5-8
Ext variation 8-10
Dip variation 12-15

Context : you only do one set and every workout you switch the order of exercises for each bp so for day 1 you did decl press 5-8 day3 you'll be doing dips or weighted push-ups 5-8, decl press 8-10 and incl 12-15.

There's 1 exception for pull ups you can choose three different variations and perform 1 each workout and again cycle the reps from 5-8, 8-10, 12-15

I train pretty similar just different split but I've always grew off HIT so I'm thinking bout giving this a go looks good .. What's your thoughts anyone train similar its 12-13 working sets a w/o

[O.G. Pimpin]

That split and rep scheme reminds me of a Phil Hernon type routine, except Phil wouldn't advise shoulder presses.

[sma]

Yes , he does its chest/ back .... Quads/hams/....arms/shoulders

If I remember correctly it was 5-10-15 three sets of the same exercise or 3 different exercises

O.G do you train HIT ... I came to this board because I've read everyone is HIT here... If so what routine... I am considering giving that routine a go for 8weeks and then dc for 8 weeks 2way split

[O.G. Pimpin]

Welcome sma!

I do mostly DC training. I'm about to update my log "O.G.'s Mostly DC Log" over in the Journals section. I hope you'll check it out as well as some other people's training. We have a variety of training styles here, not just HIT.

I've done the Phil Hernon split you noted in the past and I've also done Dorian Yates' blood and guts training. I like them both, but I always seem to return to DC.

[v1hyp]

Welcome SMA

[thedunhill225]

Sma, welcome.
I have trained HIT in one variation or another most of my life...I see nothing wrong with the exs, the volume, the rotations, etc... BUT on a two way split I just would not train back and legs on seperate days with those exs. The exs themselves are fine BUT if you are either squating or deadlifting every workout you will burn your back out pretty quick....if you get to moving any serious wt for your frame. The only way I would split like that would be if either I was only doing leg press variations for quads or only doing supported rows, pulldowns/ups for back and no deads. I'm sure some can get away with deads and squats every workout but they are rare.
Good luck.

Oh and a tip.... don't call DC a HIT routine or program...some people here don't like that ;-)

Peace

[sma]

Welcome sma!

I do mostly DC training. I'm about to update my log "O.G.'s Mostly DC Log" over in the Journals section. I hope you'll check it out as well as some other people's training. We have a variety of training styles here, not just HIT.

I've done the Phil Hernon split you noted in the past and I've also done Dorian Yates' blood and guts training. I like them both, but I always seem to return to DC.

Ok cool ... Ill check it out .. I have tried big a's routine and a variation of it I've always put so much into a set that another one wouldn't do me any good...

Yea I've tried dc for 9 workouts but I stopped because I found rp for chest and shoulders were too dangerous ... I loved the back thickness sets and leg sets as well the 6-9 9-12 and 6-10 + 20 ... I also liked the break up of muscle groups ext for triceps after chest and sh I'm spent to give it my all on tris ...

Just an update I tried the routine today and it was good 1 hr 15 min did 1 feel set after my first set of a bp the only exercise I didn't
Like is the rear delts after back my rear delts were fried so may drop it..., I will give it a go for 8 weeks to give it a fair shot...

[sma]

Sma, welcome.
I have trained HIT in one variation or another most of my life...I see nothing wrong with the exs, the volume, the rotations, etc... BUT on a two way split I just would not train back and legs on seperate days with those exs. The exs themselves are fine BUT if you are either squating or deadlifting every workout you will burn your back out pretty quick....if you get to moving any serious wt for your frame. The only way I would split like that would be if either I was only doing leg press variations for quads or only doing supported rows, pulldowns/ups for back and no deads. I'm sure some can get away with deads and squats every workout but they are rare.
Good luck.

Oh and a tip.... don't call DC a HIT routine or program...some people here don't like that ;-)

Peace

Thanks for the input what HIT routines have you used ?
Saw a vid of you one strong Mofo u are

I agree with the squats and dead lifts especially dead lifting and stiff leg dead lifting. I have already modified to swap out deads EOW with a cable row and swapping stiff legs with seated ham curl so 1 dead lift variation every 6th day. For safety reasons and also because I can't progress on deads that often.

What category would you put dc in then? I don't want to offend anyone I read countless hours of Dante's post he's my idol .. I just wish I could train dc everything I get on good with only thing for me is rp chest and sh I get injuries . And my tris are toast after those two exercises so I liked the looks of this


Ps thanks for the welcome trying to get strong huge and freaky