Workout Summary
Recommended supplements for this workout:
Workout Description
This system can be used with virtually any split, but I believe a 4 day split should be used for maximal results. You can also use a 3 day split variation, which will not be detailed in this workout article. I will present a 3 day version of HIML-4 at a later date.
The 4 Day HIML-4 Workout Split
You can perform this one of two ways: as structured, or using a 2 day on, a day off format.
- Day 1 - Chest, Biceps and Abs
- Day 2 - Quads, Hamstrings and Calves
- Day 3 - OFF
- Day 4 - Shoulders, Triceps and Abs
- Day 5 - Back, Traps and Forearms
- Day 6 - OFF
- Day 7 - OFF, or restart using Day 1's workout.
The 4 HIML-4 Workouts
The HIML-4 muscle building system utilizes 4 different styles of training, rotated over a 4 week (or 6 day cycle) period.
- Week 1 - Heavy week, focusing on 5-7 rep sets and the use of compound exercises.
- Week 2 - Intensity week, focusing on the use of slow negatives, training to failure, pre-exhaust and drop sets.
- Week 3 - Medium week, focusing on the 10 to 12 rep range with a mix of compound exercises and machines.
- Week 4 - Light week, focusing on 15 to 20 rep sets and the use of isolation exercises.
As you can see, weeks 2 and 4 are lighter training days. They provide your body with a working break and active recovery from the stresses of heavy training, while allowing you to challenge the body and build muscle.
Week 1 - Heavy Training
Do not add exercises to any of these training days. The point is to lift heavy on basic exercises. Use the same weight for each set of an exercise. Push yourself for as many reps as possible on each set without training to failure. NEVER perform more than 7 reps per set. When you can perform 7 reps for ALL 4 sets, add weight the next time you perform this workout and exercise.
Rest about 2 to 5 minutes between sets. Wait until you feel "physically ready" before starting another set. The point of this week is to move heavy weight, so proper rest between sets is crucial! Don't rush.
| Week 1 - Chest, Biceps and Abs Workout | ||
|---|---|---|
| Chest | ||
| Exercise | Sets | Rep Goal |
| Bench Press | 4 | 5-7 |
| Incline Dumbbell Bench Press | 4 | 5-7 |
| Hammer Strength Bench Press | 4 | 5-7 |
| Biceps | ||
| Exercise | Sets | Rep Goal |
| Standing Barbell Curl | 4 | 5-7 |
| Seated Dumbbell Curl | 4 | 5-7 |
| Abs | ||
| Exercise | Sets | Rep Goal |
| Cable Crunch | 4 | 20 |
| Weighted Sit Up | 4 | 20 |
| Week 1 - Quads, Hamstrings and Calves Workout | ||
|---|---|---|
| Quads | ||
| Exercise | Sets | Rep Goal |
| Squat | 4 | 5-7 |
| Front Squat | 4 | 5-7 |
| Leg Press | 4 | 5-7 |
| Hamstrings | ||
| Exercise | Sets | Rep Goal |
| Stiff Leg Deadlift | 4 | 5-7 |
| Wide Stride Bulgarian Split Squat | 4 | 5-7 |
| Calves | ||
| Exercise | Sets | Rep Goal |
| Standing Calf Raise | 4 | 20 |
| Seated Calf Raise | 4 | 20 |
| Week 1 - Shoulders, Triceps and Abs Workout | ||
|---|---|---|
| Shoulders | ||
| Exercise | Sets | Rep Goal |
| Seated Barbell Press | 4 | 5-7 |
| Arnold Press | 4 | 5-7 |
| Cable Face Pulls | 4 | 5-7 |
| Triceps | ||
| Exercise | Sets | Rep Goal |
| Close Grip Bench Press | 4 | 5-7 |
| Weighted Dips | 4 | 5-7 |
| Abs | ||
| Exercise | Sets | Rep Goal |
| Plank | 4 | 60 Seconds |
| Weighted Crunch | 4 | 20 |
| Week 1 - Back, Traps and Forearms Workout | ||
|---|---|---|
| Back | ||
| Exercise | Sets |
Rep Goal |
| eadlift | 4 | 5-7 |
| Weighted Pull Up | 4 | 5-7 |
| Barbell Row | 4 | 5-7 |
| Trapss | ||
| Exercise | Sets | Rep Goal |
| Barbell Shrug | 4 | 5-7 |
| Dumbbell Shrug | 4 | 5-7 |
| Forearms | ||
| Exercise | Sets | Rep Goal |
| Pinwheel Curl | 4 | 5-7 |
| Reverse Grip Barbell Curl | 4 | 5-7 |
Week 2 - Intense Training
During week 2 you will be performing a limited number of sets, but each set will be very intense. As with week 1, rest as long as possible before attempting subsequent sets. All sets are trained to failure, and beyond.
After the pre-exhaust sets, each exercise is performed using 4 second negatives. Perform all non pre-exhaust sets to failure. Once you reach failure, rest for 15 seconds, and then perform 3 drop sets at, or near failure, with no rest in between sets.
When you can perform 10 reps for any given non pre-exhaust set, add weight the next time you perform this workout and exercise.
Rest until you feel "physically ready" before starting another set. As with week one, do not add in sets. The point of week 2 is take to rest from volume and heavy weight, and to stimulate muscle growth using high intensity techniques.
Note: Do NOT train abs until failure.
| Week 2 - Chest, Biceps and Abs Workout | ||
|---|---|---|
| Chest | ||
| Exercise | Sets | Rep Goal |
| Dumbbell Flye (Pre-exhaust) | 3 | 15 |
| Dumbbell Bench Press | 2 | 6-10 |
| Pec Dec | 2 | 6-10 |
| Dumbbell Incline or Decline Bench Press | 2 | 6-10 |
| Biceps | ||
| Exercise | Sets | Rep Goal |
| Concentration Curl (Pre-exhaust) | 3 | 15 (Each arm) |
| Cable Curl | 2 | 6-10 |
| Abs | ||
| Exercise | Sets | Rep Goal |
| Side Plank | 3 | 60 seconds |
| Hanging Leg Raise (Use straps if needed) | 3 | 15-30 |
| Week 2 - Quads, Hamstrings and Calves Workout | ||
|---|---|---|
| Quads | ||
| Exercise | Sets | Rep Goal |
| Leg Extension (Pre-exhaust) | 3 | 15 |
| Leg Press | 2 | 6-10 |
| Hack Squat | 2 | 6-10 |
| Hamstringss | ||
| Exercise | Sets | Rep Goal |
| Leg Curl (Pre-exhaust) | 3 | 15 |
| Wide Stance Leg Press | 2 | 6-10 |
| Reverse Hack Squat | 2 | 6-10 |
| Calves | ||
| Exercise | Sets | Rep Goal |
| Seated Calf Raise (Pre-exhaust) | 3 | 15 |
| Standing Calf Raise | 2 | 6-10 |
| Week 2 - Shoulders, Triceps and Abs Workout | ||
|---|---|---|
| Shoulders | ||
| Exercise | Sets | Rep Goal |
| Side Lateral (Pre-exhaust) | 3 | 15 |
| Smith Machine Military Press | 2 | 6-10 |
| Front Plate Raise | 2 | 6-10 |
| Reverse Pec Dec | 2 | 6-10 |
| Triceps | ||
| Exercise | Sets | Rep Goal |
| Cable Tricep Extension (Pre-exhaust) | 3 | 15 |
| Close Grip Bench Press | 2 | 6-10 |
| Abs | ||
| Exercise | Sets | Rep Goal |
| Decline Sit Up | 3 | 20-30 |
| Lying Bench Leg Raise | 3 | 20-30 |
| Week 2 - Back, Traps and Forearms Workout | ||
|---|---|---|
| Back | ||
| Exercise | Sets | Rep Goal |
| Seated Cable Row (Pre-exhaust) | 3 | 15 |
| Lat Pull Down | 2 | 6-10 |
| Hammer Strength Row | 2 | 6-10 |
| Seated Cable Row | 2 | 6-10 |
| Traps | ||
| Exercise | Sets | Rep Goal |
| Smith Machine Shrug (Pre-exhaust) | 3 | 15 |
| Dumbbell Shrug (With straps) | 2 | 6-10 |
| Forearms | ||
| Exercise | Sets | Rep Goal |
| Wrist Curls Over Bench (Pre-exhaust) | 3 | 15 |
| Hammer Curl | 2 | 6-10 |
Week 3 - Medium Training
During week 3 you will be working with a slightly higher rep range and moderately heavy weight. Rest about 2-3 minutes between most sets. Do not train to failure. Stop each set when you feel like you may fail on the next rep. When you can perform 12 reps on a given set, add weight the next time you perform that exercise.
| Week 3 - Chest, Biceps and Abs Workout | ||
|---|---|---|
| Chest | ||
| Exercise | Sets | Rep Goal |
| Hammer Strength Bench Press | 3 | 10-12 |
| Incline Dumbbell Bench Press | 3 | 10-12 |
| Dumbbell Flyes or Pec Dec | 3 | 10-12 |
| Bench Press | 3 | 10-12 |
| Biceps | ||
| Exercise | Sets | Rep Goal |
| EZ Bar Curl | 3 | 10-12 |
| Standing Dumbbell Curl | 3 | 10-12 |
| Drag Curl | 3 | 10-12 |
| Abs | ||
| Exercise | Sets | Rep Goal |
| Cable Crunch | 3 | 30 |
| Weighted Sit Up | 3 | 30 |
| Week 3 - Quads, Hamstrings and Calves Workout | ||
|---|---|---|
| Quads | ||
| Exercise | Sets | Rep Goal |
| Squat | 3 | 10-12 |
| Leg Press | 3 | 10-12 |
| Leg Extension | 3 | 10-12 |
| Walking Lunge | 3 | 10-12 |
| Hamstrings | ||
| Exercise | Sets | Rep Goal |
| Stiff Leg Deadlift | 3 | 10-12 |
| Leg Curl | 3 | 10-12 |
| One Leg Dumbbell Squat | 3 | 10-12 |
| Calves | ||
| Exercise | Sets | Rep Goal |
| Leg Press Calf Raise | 3 | 10-12 |
| Hack Squat Calf Raise | 3 | 10-12 |
| Week 3 - Shoulders, Triceps and Abs Workout | ||
|---|---|---|
| Shoulders | ||
| Exercise | Sets | Rep Goal |
| Seated Dumbbell Press | 3 | 10-12 |
| Upright Row | 3 | 10-12 |
| Cable Side Lateral | 3 | 10-12 |
| Bent Over Reverse Flye | 3 | 10-12 |
| Triceps | ||
| Exercise | Sets | Rep Goal |
| Skullcrushers | 3 | 10-12 |
| Two Arm Seated Dumbbell Extension | 3 | 10-12 |
| French Press | 3 | 10-12 |
| Abs | ||
| Exercise | Sets | Rep Goal |
| Plank | 3 | 60 |
| Weighted Crunch | 3 | 30 |
| Week 3 - Back, Traps and Forearms Workout | ||
|---|---|---|
| Back | ||
| Exercise | Sets | Rep Goal |
| Barbell Row | 3 | 10-12 |
| Wide Grip Pull Up | 3 | 10-12 |
| Dumbbell Row | 3 | 10-12 |
| Lat Pull Down | 3 | 10-12 |
| Traps | ||
| Exercise | Sets | Rep Goal |
| Power Barbell Shrug | 3 | 10-12 |
| Behind The Back Barbell Shrug | 3 | 10-12 |
| Forearms | ||
| Exercise | Sets | Rep Goal |
| Reverse Grip Preacher Curl | 3 | 10-12 |
| Static Barbell Hold | 3 | 60 seconds |
Week 4 - Light Training
Week 4 is a lighter training week. Consider it an "active de-load". You will still train hard, but the rep ranges are very high and the weight fairly light. This week will allow your joints and connective tissue a chance to recover from the wear and tear that took place over the previous 3 weeks. Once again, do NOT train to failure. Stop each set when you feel like you may fail on the next rep.
You still want to push yourself during week 4. When you can perform 20 reps for a given set, add weight the next time you perform that exercise.
| Week 4 - Chest, Biceps and Abs Workout | ||
|---|---|---|
| Chest | ||
| Exercise | Sets | Rep Goal |
| Cable Crossovers | 4 | 15-20 |
| Pec Dec | 4 | 15-20 |
| Hammer Strength Bench Press | 4 | 15-20 |
| Biceps | ||
| Exercise | Sets | Rep Goal |
| Spider Curl | 4 | 15-20 |
| Cable Preacher Curl | 4 | 15-20 |
| Abs | ||
| Exercise | Sets | Rep Goal |
| Side Plank | 3 | 60 seconds |
| Hanging Leg Raise (Use straps if needed) | 3 | 15-20 |
| Week 4 - Quads, Hamstrings and Calves Workout | ||
|---|---|---|
| Quads | ||
| Exercise | Sets | Rep Goal |
| Leg Extension | 4 | 15-20 |
| Dumbbell Lunge | 4 | 15-20 |
| Hack Squat | 4 | 15-20 |
| Hamstrings | ||
| Exercise | Sets | Rep Goal |
| Single Leg Curl | 4 | 15-20 |
| Standing Leg Curl | 4 | 15-20 |
| Calves | ||
| Exercise | Sets | Rep Goal |
| One Leg Seated Calf Raise | 6 | 15-20 |
| Week 4 - Shoulders, Triceps and Abs Workout | ||
|---|---|---|
| Shoulders | ||
| Exercise | Sets | Rep Goal |
| Standing Front Lateral | 4 | 15-20 |
| Seated Side Lateral | 4 | 15-20 |
| Hammer Strength Shoulder Press | 4 | 15-20 |
| Triceps | ||
| Exercise | Sets | Rep Goal |
| High Pulley Overhead Tricep Extension | 4 | 15-20 |
| Bench Dips | 4 | 15-20 |
| Abs | ||
| Exercise | Sets | Rep Goal |
| Decline Sit Up | 3 | 30 |
| Lying Bench Leg Raise | 3 | 30 |
| Week 4 - Back, Traps and Forearms Workout | ||
|---|---|---|
| Back | ||
| Exercise | Sets | Rep Goal |
| Reverse Grip Lat Pull Down | 4 | 15-20 |
| Incline Bench Cable Row | 4 | 15-20 |
| T-Bar Row | 4 | 15-20 |
| Traps | ||
| Exercise | Sets | Rep Goal |
| Cable Shrug | 4 | 15-20 |
| Seated Dumbbell Shrug | 4 | 15-20 |
| Forearms | ||
| Exercise | Sets | Rep Goal |
| Zottman Curl | 3 | 15-20 |
| Reverse Grip Dumbbell Curl Over Bench | 3 | 15-20 |
Comments (1,091)
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Posted Thu, 08/04/2011 - 16:44
I did week one and two and day one of week three before I messed up my back:( injuries blow!I don't have a spotter either....
Posted Sat, 07/23/2011 - 01:45
For week two, I don't get this part. "After the pre-exhaust sets, each exercise is performed using 4 second negatives. Perform all non pre-exhaust sets to failure. Once you reach failure, rest for 15 seconds, and then perform 3 drop sets at, or near failure, with no rest in between sets."
Are the drop sets for pre exhaust exercises? Someone please explain this part to me, thank you.
Posted Sat, 07/23/2011 - 07:33
This program sounds like it is for those folks that already have an understanding of "working out" and have done so for some time. I am 60 years old, 6'4", weigh about 215, paunchy stomach, very little muscle mass, very weak as far as lifting weights, ignorant about particular exercises, etc. The jest of it is, I am an older guy that has spent little time in a gym.
I want to lose weight, I want to get in better shape, but at this age it is not about muscle mass per se as it is general health: low blood pressure, low cholesterol, low sugar, etc. Should I take on such a program or would some modification of this be better? Can I start out on machine exercises; what would you recommend?
Thanks for any advice!!
Posted Sat, 07/23/2011 - 13:52
Is this good for ectomorphs too?
Posted Sat, 07/23/2011 - 14:15
As a teenager, would week 2 overwork the CNS/cause overtraining?
Posted Sat, 07/23/2011 - 16:27
Hi, I'm new to drop sets so apologies if this is simple. On week two you say after failure rest 15 seconds then perform 3 drop sets. Is the first drop set a lower weight than what we had just failed with? Or the same?
How much percentage wise do you recommend dropping after each drop set?
Posted Sat, 07/23/2011 - 23:50
hey, how many reps do I perform in my drop sets?
Posted Sun, 07/24/2011 - 05:14
Hey steve whats a good replacement for hammer bench? they dont have this at my gym
Posted Sun, 07/24/2011 - 08:19
Hey Steve, like the look of this programme, just wandering what sort of tempos to use...?
Posted Sun, 07/24/2011 - 17:14
Thank you very much for the program,2months passed and its noticeable my body progress and my questions are:
1- Shall I continue the program
2- I prefer if there is 3 days program due to my job circumstances
3- The weakest area in my body is the biceps it is improving slowly
Thank u again
Posted Mon, 07/25/2011 - 00:17
My is John and I am a track star.And I don't know how to gain weight
Posted Mon, 07/25/2011 - 06:55
hi steve,
First i would like to thank you for providing us the proper plan of workout.
i would like to blindly follow this and i'm starting this today.
few of my ques:
1.will cardio on off days reduce my muscles?
2.can you provide diet plan similar to your workout plan?
3.are you following the same style of workouts?
thanks & regards
vinay sagar
Posted Mon, 07/25/2011 - 14:50
I like to do 5-10 minutes of light cardio and stretching before I hit the iron.For weeks 1,3 and 4 are there any "warm-up" sets required,and if so,how many?For example,suppose I am at week 1 doing chest.Do I need to do one or two light warm up sets on Bench Press before proceeding to the heavy "working" sets?Should I do light warm up sets on the first exercise of each muscle group regardless of which week I am in? Thanks!
Posted Mon, 07/25/2011 - 16:16
What do you recommend in place of the hack squat and reverse hack squat?
Posted Mon, 07/25/2011 - 16:40
Really it is grate program I started for 2 months and improving the only problem is the biceps it is not improving and I would prefer if it is three days work out.
Posted Mon, 07/25/2011 - 17:12
hi sir! can i do program like a 6day per week, like
chest,bicep monday
back, tricep tuesday
shoulder, legs wednesday
chest, bicep thursday
back, tricep friday
shoulder legs saturday
then sunday is restday.
im just bumming around no work to do. just sleep and eat all day.
what do you think master steve? is this kind of program will work?
Posted Mon, 07/25/2011 - 18:58
hey guys, just started the above excersize and am confused about the order. Do we follow the order of the list? for example day 1 , week 1 do the 3 chest then 2 biceps and 2 abs?
Also how crucial is the days on / off as it would be alot more convenient for me to do
ON OFF ON OFF ON ON OFF
any help appreciated!
Posted Wed, 07/27/2011 - 13:03
Hi Steve
Is this a good program for cutting? I'm under the impression that one has train hard to keep muscle, so what happens when i do the lighter weeks? And is it okay to deload while cutting?
Posted Wed, 07/27/2011 - 18:32
can i do week 1 then rest just for a day and continue with second week...( i dont work legs )... i do see results, is it ok??
Posted Wed, 07/27/2011 - 23:22
When you say for example, "When you can perform 20 reps for a given set, add weight the next time you perform that exercise."
So does this mean the next time I perform that exercise = the next set or the next day/week?
In other words for example, I try my first set and I can do 20 reps but maybe 1 or 2 reps away from my failure limit.. I should increase the weight on my second set?
Posted Thu, 07/28/2011 - 23:38
I started the HIML plan last week. This week I am doing intense. I absolutely LOVE this routine and how it makes me feel! I was wondering though how long everyone else is working out for in the heavy and intense days? My times are anywhere from 1 h and 20 minutes to 1 h and 45 minutes (intense legs!) I know professionals train longer and harder, but I always thought that weight training for an hour is counterproductive since your cortisol levels kick in? I started sipping on my post workout shake:
(1 serving whey/soy protein, 1 1/2 frozen banana, 1 Tbs. sugar, 8 oz. water)
an hour into my workout, is this enough to remain productive in my quest for building muscle, or should I look to cut my time and or separate muscle groups for different days? Any input is greatly appreciated,
Denise.
Posted Sun, 08/21/2011 - 23:10
Anyways,
Just thought that I would share I am making awesome gains from this program!....I thought being off on the 3rd week (moderate) due to my back was crappy...but I realized when I got back into it the following week, I looked like I grew to myself (mass and cuts), I think this was a blessing in disguise and my body's way of saying "holy sh#@! slow down I need to catch up!" (and I am highly critical of myself!) Just to let any one know who is thinking about giving this program a whirl, it is definitely worth the time!
Posted Thu, 07/28/2011 - 23:51
Tommorows the end of my first rotation, Before i started this program I was losing wieght like crazy, went from 260 to 240 in 5 months. I had done alot of cardio and auxillary lifts. Finally decided to put on some muscle for football walkon. I've gained ten pounds and have alot more energy. Any advice for losing the belly at a faster pace as I start my second month. My diet right now consists mainly of alot of grilled chicken, and whey protein shakes.
Posted Wed, 08/03/2011 - 15:15
Hi Nick,
You want to focus on two things to maximize results:
1) Pushing yourself in the gym. Using good form, always push yourself on every set. When you can perform the recommended number of reps for a set, add weight.
2) Eating to maximize muscle retention while cutting fat. Here are two articles that can help:
http://www.muscleandstrength.com/articles/your-go-to-guide-for-cutting-f...
https://www.muscleandstrength.com/articles/how-to-create-a-bodybuilding-...
Posted Fri, 07/29/2011 - 10:47
On the second week with the drop sets as you've already explained. Your saying for db bench press where theres only 2 sets to be performed with 6-10 reps, after my first set of 6-10 reps I immediately drop say 10 pounds do 6-10 reps, and drop weight 2 more times before completing only my first set of db bench press?
Posted Wed, 08/03/2011 - 15:16
Yes, correct.
Posted Sun, 07/31/2011 - 17:57
Hi i have a question that has been bothering me, lets say im in week 1(i go heavy). On the bench press i should do 4sets of 5-7 reps , thats the working sets, nobody said how much should the warming up sets (reps)should be.Is it up to myself (when i feel that im warmped up) ? Thank u for the time spend asnwearing :)
Posted Wed, 08/03/2011 - 15:17
Hi Stexon,
You want to do a few light working warmup sets before using heavy weight. For example, if your heavy sets are with 225, do something like this:
Warmup set 1 - Bar x 15
Warmup set 2 - 135 x 5-10
Warmup set 3 - 185 x 3
Posted Mon, 08/01/2011 - 00:22
How long is everyone's workouts running on the first 2 weeks? I am starting my 3rd week tomorrow, but plan on continuing this cycle. Anyways, my workouts for HI weeks have run anywhere from 1h and 20m to 1h 45m! I sip on my protein shake after an hour of training (while I move onto the next muscle group). I thought after 1 hour your cortisol levels kick in and start breaking down muscle tissue and is all in all counterproductive. I realize fitness level plays a role, but should I separate my muscle groups to different days so that my workouts stay short and intense? The last thing I want to do is be busting my a** for nearly 2 hours to have no proof of what I'm actually doing all this time in my basement. Please give me input:) By the way these workouts really are amazing, I feel like I have been on a hiatus and am freshly returning to weights!
Posted Mon, 08/01/2011 - 06:18
Hi
I am currently on week 3 of the HIML workout. I started day one, but was unable to do day two as I was not well. I would therefore like to know if I should repeat day one as I have had two days rest or should I just carry on with day two? Further to that, do i still have a rest day between day two(legs) and day 4 (shoulders,etc.)?
Many thanks!
Greg
Posted Wed, 08/03/2011 - 15:19
Hi Greg,
I would move to day 2, and still use a rest day before day 4.
Posted Thu, 08/04/2011 - 17:00
Hi Greg,
This sounds like my situation...got through weeks 1 & 2 and got one day into week 3....tried to do legs on day 2 of week three and had no energy! I believe I have over-trained. The reason I suspect this is weeks 1 &2 were running on the average 1h 45 minutes of pure strength training (I eat anywhere from 2300-3000 quality calories at 5'5 and 135 pounds that may be a little on the high side if anything). I am definitely no stranger to heavy weight lifting and proper form (the latter being the more important aspect). Anyway, I wish I would have listened to my body better today...I attempted day 2 on this past Tues. had to quit....tried to figure a way to cut down on time. Took the next day off (yesterday) to ensure I was rested. This brings me to this morning (2 days rest in between) 7 minutes warm-up and stretch into squats....by set 2 I had to put weight down by 5 pounds from a weight that is 75%RM and a moderate weight for me to lift for the 10-12 rep range theme for this week. Then I went into leg extensions and had to quit I was winded and exhausted....as the day wears on my back is becoming more painful and I believe it has to do with the fact that I ignored, and refused to alter the lengthy workouts on these first two weeks. I went against my better judgments because this program is exactly what I was looking for, heavy, intense, moderate and light and I wanted to follow it to the T....I'm not bitching about this workout it is great (please don't mis-interpret what I am saying)....my long winded point is this: for me I will listen to my body from now on and use pre-designed workouts as a template.
Posted Mon, 08/01/2011 - 09:30
What would you recommend if my gym didnt have for example the "Hammer Strength bench press" or the "standing calf raise" machine...can i swap in just about any other exercise for that particular muscle group? Thanks
Posted Wed, 08/03/2011 - 15:20
Hi Lloyd,
You can swap in similar movements like Smith machine bench or leg press calf raise.
Posted Mon, 08/01/2011 - 21:25
So you do 3 sets of drop sets after each of the 2 sets of 6-10 in week 2?
Posted Wed, 08/03/2011 - 15:20
Yes,
Posted Wed, 08/03/2011 - 15:14
I currently ride my bike to work over a relatively short (4 miles round trip) but very hilly commute, 5 days a week. Would additional cardio after my workout be counter productive since I am getting some from riding my bike?
Posted Wed, 08/03/2011 - 15:21
Hi Matt,
Not as long as you are eating enough to gain.
Posted Wed, 08/03/2011 - 21:27
almost finished with the first four weeks and i can say that it really works with the routine constantly changing every week it really keeps the body guessing
Posted Fri, 08/05/2011 - 01:54
Hi,
Great workout!! It's tough and interesting and keeps your body and mind on their toes cause of the variety. I’m on my second month of this routine and enjoying it! I’m even recording every set/rep/kg and analysing them afterwards (never had the motivation to do that before).
A couple of questions (I could ask a ton but nobody would be interested in reading or answering them):
- I’d like to do Barbell pullovers. My gym doesn’t have declining bench and would like to crunch the lower part of my pectoral. Is this ok/sound/idiotic and if so where would you implement it in the routine? Would you add it or substitute something? I was thinking substituting Declined BP in Week 2 Day 1…
- What’s your take on the continuity of this workout? I know you should never just do the same thing over and over so when and what’s next? 6 months of this and then something else for another 6 months?? Perhaps just some body shocking month (after some rounds of this) with just aerobics and easy lifting or the other side of the scale just heavy lifting? or is it your opinion that this workout is versatile enough?
Thanks for this workout. Made me really motivated to focus better on my training!
BR
Mike
Posted Sat, 08/06/2011 - 11:11
Hi Mike,
I think pullovers are a solid choice. And I think swapping them in instead of declines would work.
As far as usage of the workout, it's good to change things up from time to time if you get in a rut, but there is no urgent need. I recommend using the workout as long as you enjoy the training.
Posted Fri, 08/05/2011 - 03:33
Hey I'm 18 nd still growing, could this gym plan stunt my growth in any way? Thanx
Posted Sat, 08/06/2011 - 11:11
Hi Karl,
No, weight training does not stunt your growth. That's a myth.
Posted Tue, 08/09/2011 - 11:22
IN week 2 what do you mean by (pre-exhaust sets?)
Posted Fri, 08/12/2011 - 14:36
This explains pre-exhaust:
http://www.muscleandstrength.com/articles/guide-to-advanced-muscle-build...
Posted Tue, 08/09/2011 - 20:44
good day,
how much weight will i use for the week 1?then for week 2? week 3? and week 4? i'm still a beginner and i cant bear too much wight
Posted Fri, 08/12/2011 - 14:40
Hi Nolan,
This isn't a beginner workout. I would recommend choosing one of the following:
http://www.muscleandstrength.com/workouts/beginner.html
Posted Wed, 08/10/2011 - 20:51
how much wight should i lift for week 1 and 2?
Posted Thu, 08/11/2011 - 09:48
Hi Steve,
I've been following this routine almost strictly for 2 months now (I missed day 2 on one of my Intensity weeks) and I've gotten great results in terms of building muscle. However, I haven't been able to lose the fat on my gut unfortunately. For the most part, I eat pretty healthy (whole grain breads/wraps, plenty of chicken, turkey, tofu, greek yogurt and/or fruit for snacks, etc), but its just frustrating to see the gut still there. I'm 29, 5'5", slim/average build, and I consider myself to be in decent shape and after I complete my workouts, I always do 20 minutes on the stairmaster at a steady pace. Could you advise me on what I need to do to get rid of my belly fat? I would greatly appreciate it.
Thanks!
Posted Fri, 08/12/2011 - 14:41
Hi Hemal,
You want to focus on two things to maximize results:
1) Pushing yourself in the gym. Using good form, always push yourself on every set. When you can perform the recommended number of reps for a set, add weight.
2) Eating to maximize muscle retention while cutting fat. Here are two articles that can help:
http://www.muscleandstrength.com/articles/your-go-to-guide-for-cutting-f...
https://www.muscleandstrength.com/articles/how-to-create-a-bodybuilding-...
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