I’m wondering if my current HIT routine looks ok besides for not having an ab exercise which I’m about to start doing again with an ab lounge. I also wanted to know if it would be better to switch to 2 sets instead of 1 but then I would probably have to cut a few exercises out because of time. Or maybe switch between doing 1 and 2 sets on individual exercises depending on how much I can lift. I have seemed to of made good muscle and strength gains with HIT but I’ve been in a plateau with losing my last 10-15 pounds in the last few months and I’m not sure if I have been gaining muscle recently.

This is my current routine which is 3 days a week and 8-12 reps. All of the exercises are with dumbbells besides for hack squats and curls.

hack squat 1x90
calf-raise 1x50
shrug 1x40
bent-over row 1x45
lateral raise 1x20
shoulder press 1x30
benchpress 1x35
hammer grip incline BP 1x35
curling bar 1x60
triceps extension 1x35
hammer curl 1x25

I’m wondering if my current HIT routine looks ok besides for not having an ab exercise which I’m about to start doing again with an ab lounge. I also wanted to know if it would be better to switch to 2 sets instead of 1 but then I would probably have to cut a few exercises out because of time. Or maybe switch between doing 1 and 2 sets on individual exercises depending on how much I can lift. I have seemed to of made good muscle and strength gains with HIT but I’ve been in a plateau with losing my last 10-15 pounds in the last few months and I’m not sure if I have been gaining muscle recently.

This is my current routine which is 3 days a week and 8-12 reps. All of the exercises are with dumbbells besides for hack squats and curls.

hack squat 1x90
calf-raise 1x50
shrug 1x40
bent-over row 1x45
lateral raise 1x20
shoulder press 1x30
benchpress 1x35
hammer grip incline BP 1x35
curling bar 1x60
triceps extension 1x35
hammer curl 1x25
I'm not sure what u mean by 1x90? Is that 1 set by 90 reps? One set with 90 lbs? I'm sure most people know what you mean but I guess I just don't.

Also HIT prescribes 1 set done to failure, in most cases. And you say you're doing 8-12 reps so add weight until you can't do more than 12 reps.

And trying to lose weight while gaining muscle is tough, let me tell ya. I've been trying to do the same thing and throw in nutrition and it's a murky pool.

Overall I'd say you're starting off on the right path but veering from side to side on little detours. Stay the course and, like me, we'll somehow work it out. :gl:

This is my current routine which is 3 days a week and 8-12 reps. All of the exercises are with dumbbells besides for hack squats and curls.

BB hack squat 1x90
BB stiff-legged Deadlift or leg curl
BB calf-raise 1x50
DB Pullover
BB bent-over row 1x45
DB lateral raise 1x20
BB shoulder press 1x30
Flies or Pec deck
BBbenchpress 1x35
BB curling bar 1x60
DB triceps extension 1x35
Abs


You seem real light on weights, I assume due to using DBs or a beginner. You would do better to use BBs or good machines if you workout in a gym. I have made suggested changes in bold above.

Here is what you do: Do as many reps as you can in good form. If you can't do 8 reps decrease weights, if you can do 12 or more before failure, increase weights. You should be increasing reps or weights each workout. Make sure you are do exercises in good form slow and controlled. A 4/4 cadence is good.

I'm not sure what u mean by 1x90? Is that 1 set by 90 reps? One set with 90 lbs? I'm sure most people know what you mean but I guess I just don't.

Also HIT prescribes 1 set done to failure, in most cases. And you say you're doing 8-12 reps so add weight until you can't do more than 12 reps.

And trying to lose weight while gaining muscle is tough, let me tell ya. I've been trying to do the same thing and throw in nutrition and it's a murky pool.

Overall I'd say you're starting off on the right path but veering from side to side on little detours. Stay the course and, like me, we'll somehow work it out. :gl:

Yeah, I meant 1 set with 90 lbs to failure and in an exercise like the hammer curl that uses 2 dumbbells that’s 25lbs in each hand which would be a total of 50lbs.

You seem real light on weights, I assume due to using DBs or a beginner. You would do better to use BBs or good machines if you workout in a gym. I have made suggested changes in bold above.

Here is what you do: Do as many reps as you can in good form. If you can't do 8 reps decrease weights, if you can do 12 or more before failure, increase weights. You should be increasing reps or weights each workout. Make sure you are do exercises in good form slow and controlled. A 4/4 cadence is good.

I would much rather use BBs but I don’t go to a gym. If I’m going to failure in one set wouldn’t I need a spotter for most BB exercises? I had lowered the weight for some exercises so I could focus on better form. With DB’s I haven’t made any progress in the last few months on shoulder presses. Sometimes I wait too long after being able to go past 12 reps but I’m probably ready to add more weight to most exercises I just went from 35lbs in each hand to 45lbs on DB BPs after taking a week off.

I would much rather use BBs but I don’t go to a gym. If I’m going to failure in one set wouldn’t I need a spotter for most BB exercises? I had lowered the weight for some exercises so I could focus on better form. With DB’s I haven’t made any progress in the last few months on shoulder presses. Sometimes I wait too long after being able to go past 12 reps but I’m probably ready to add more weight to most exercises I just went from 35lbs in each hand to 45lbs on DB BPs after taking a week off.
You were asking about going to two sets. If you are always using a max weight for the rep range then you have exposed the muscles to enough intensity that you won't need another set. You need a spotter or rack for the Bench press and squat. Most other exercises you can handle failure. Failure will first occur in the positive movement, since you are about 40% stronger in the negative movement returning weight to floor isn't a problem.

You need to get a rack for safety for Bench press and squats. Don't let the lack of a rack hold you back. And you owe yourself a good bench.

I hope you are cutting the rest period between sets to 30-60 sec for a cardio effect. Always remember Work your big muscles first and hard. You are cutting, you want to maintain and build as much muscle as you can. HIT only ask for 1.5 hours of hard work per week, give it that. Your exercise is taken care of. Look to your diet.

Diet is the key to losing weight, watch the calories. If you aren't losing, you are consuming more than you expend. Watch for calories creeping up and up. Now I won't suggest a macro breakout, there are plenty of posts that cover that. Keep your diet clean. :tucool:

[QUOTE=rtestes]You seem real light on weights, QUOTE]
Seems a little harsh. If you look at his weights they're not light for me.

hack squat 1x90
Dont know what this is but if its a bar and you're squatting that's a good amount of weight to be putting up and down 8 - 12 times.

calf-raise 1x50
If this is per arm then if you're doing this on a two-by-four then that's a good amount too.

shrug 1x40
Again if per arm that's a good amount to do 8-12.

bent-over row 1x45
I do the same.

lateral raise 1x20
I do the same or even 15 per arm.

shoulder press 1x30
Per arm thats a good amount.

benchpress 1x35
The smith machine holds about 70 lbs for me and that's without the stability you get to work with dumbells. Again a good amount.

hammer grip incline BP 1x35
This looks good.

curling bar 1x60
Don't do these but imagine it's an awkward position compared to straight lifting and curling. 60 lbs might be a good amount.

triceps extension 1x35
This is way better than I can do...unless it's a single dumbell pullover and in that case it's still a good amount.

hammer curl 1x25
Again not sure what this is.

You seem real light on weights,
Seems a little harsh. If you look at his weights they're not light for me.

We all have different max weights, when you are doing HIT for one set per exercise you should be using 80-85% of your 1 rep max. It should be a larger weight than most would use for higher volume multiple set routines. When you do multiple sets and a target rep, we mentally hold back on weights to assure we can do them.

HIT says you will do one set of squats in a 8-12 rep range to failure. A number of people can use more weight than say 90lbs for a squat. We are much stronger than we allow ourselves sometimes.

I was not being harsh. I surmise that he holds back due to lack of equipment. It could also be due to being new to training. I wanted to see his comments. :gl: