Well after I was sick for a week and lost a lot of weight I started HIT 6 weeks ago. Here are my before and after stats (I am 16 years old):
Before: 75'' 156 BF estimate: probably around 10
After: 76'' 166 BF estimate: a bit higher...not sure exactly how much

Most of my lifts went up significantly during the last six weeks. I really like HIT (I find that cutting the rest time gets me a huge pump that I wasn't getting with longer workouts!) but the last two weeks I really plateaued. I was discouraged till I realized that I had grown an inch in those two weeks and the last two workouts I had were good (lots of sleep with school ending!!). I have been eating like a horse and really pushing myself to the max.

The thing is...should I take a week off?? I was going to but after Wed and today I feel great and ready to make more gains. Also, what exactly does a week off signify in terms of exercise/diet (I never really found out during my last one becasue I was sick!!)

Also any recs to what (if anything) I should change in my current routine (below)??

Any help is appreciated!!! Thanks


Squat
Leg Curl
Seated Calf
Bent over BB rows
Dumbbell Press
Shoulder Press
Lat Pulldown
Flies
Bent over Lateral Raise
BB curl
Tri Pushdown
Crunches (Flat with weight)

All exercises are one set only three times a week. Failurei in 8-12 reps on everything except crunches and calves (15-20).

ok....I guess no one has anything to say? :-)

I've been doing a dirty bulk the last few months and I've seen fairly good gains. I plateaued a few times, but didn't really feel like taking a week off so I just worked through it...I just changed the exercise order or workout splits and then I saw progress again

Did I read that right? You're now 6'4" and have grown 1" in the last 6 weeks? That's quite a growth spurt.

Squat
Leg Curl
Seated Calf
Bent over BB rows
Dumbbell Press
Shoulder Press
Lat Pulldown
Flies
Bent over Lateral Raise
BB curl
Tri Pushdown
Crunches (Flat with weight)

All exercises are one set only three times a week. Failurei in 8-12 reps on everything except crunches and calves (15-20).

I suggest changes to routine in form of a routine B that you could alternate with your routine, I don't know what happened to post. Try to keep exercises to a max of 12, 2 per bodypart. Keep a slow cadence 3/3 or 4/4. Take a week break every 10-12 weeks.

Routine B:

leg extension
Leg curl
SL Deadlift
Lat pulldown,shoulder width, palms facing you grip
Negative chins, shoulder width, palms facing you grip.
Lateral raise
Shoulder Press
Flies
Incline bench press
Hammer curl
one DB tri extension
Reverse Crunches (Very Slow, 6/5)

Keep pumping Iron :bb:

Did I read that right? You're now 6'4" and have grown 1" in the last 6 weeks? That's quite a growth spurt.

yeah i couldnt really believe it either...i thought i had already finished growing (hadn't grown at all for 1-2 years). But im vegetarian, so I get most of my protein from dairy. So I have been drinking like almost a half gallon of skim milk a day and trying to get 8 hours of sleep a night.
I know I am taller though (not just by measurement). For example, before I could touch my room's ceiling with one hand at a time but not both at the same time (wihtout jumping). Now? Its Cake :cool:

I suggest changes to routine in form of a routine B that you could alternate with your routine, I don't know what happened to post. Try to keep exercises to a max of 12, 2 per bodypart. Keep a slow cadence 3/3 or 4/4.

Routine B:

leg extension
Leg curl
SL Deadlift
Lat pulldown,shoulder width, palms facing you grip
Negative chins, shoulder width, palms facing you grip.
Lateral raise
Shoulder Press
Flies
Incline bench press
Hammer curl
one DB tri extension
Reverse Crunches (Very Slow, 6/5)

ok thanks. I think I took my Routine A from one of your posts actually :D .
Does anyone have that link that has how to do each exercise? (exrx.net or something like that?)
Also, what exactly are negative chins and one DB tri extension (have only done cable)?

ok thanks. I think I took my Routine A from one of your posts actually :D .
Does anyone have that link that has how to do each exercise? (exrx.net or something like that?)
Also, what exactly are negative chins and one DB tri extension (have only done cable)?

The items below my signature provides a wealth of knowledge on most questions asked. Like the http://www.exrx.net/Exercise.html URL.

I know you have seen me recommend Ellington Darden's New HIT book. It provides a number of routines, With full details and explanations on 32 exercises. I know people don't like to read instructions but this is the type of book anyone who is doing or thinking about doing HIT should have. It is cheap too.

The items below my signature provides a wealth of knowledge on most questions asked. Like the http://www.exrx.net/Exercise.html URL.

I know you have seen me recommend Ellington Darden's New HIT book. It provides a number of routines, With full details and explanations on 32 exercises. I know people don't like to read instructions but this is the type of book anyone who is doing or thinking about doing HIT should have. It is cheap too.

ok thanks rtestes..you always give good advice so I will look into the literature...does it matter which Darden book I get? Because there are so many (I checked on amazon.com) adn I have heard that some of old ones are good.

ok thanks rtestes..you always give good advice so I will look into the literature...does it matter which Darden book I get? Because there are so many (I checked on amazon.com) adn I have heard that some of old ones are good.

His latest The NEW HIT gives you best coverage on exercises and routines and some good history as well. The guy he trains in it lost 44 pounds of fat and gained 39 lbs of muscle in about 6 months he ended up weighting 4 lbs less than at start.

Listen to your body, it will let you know when you have done too much!
(not ever likely)

wow, i feel great. I just did the new routine and I have discovered my new favorite exercise--> deadlifts. They rock! They are right up there with squats imo.