How to Do Dorian Yates HIT with the Powerlifts

[Bruh]

I want to get strong in the squat, bench and deadlift by training them in the 1-5 rep range but also want size while training with H.I.T principles where i only do 1 set per exercise since the same muscle damage achieved in multiple sets can be achieved in 1 and since the same stress on the CNS in multiple sets can be achieved in 1

I also would like to add some accessories

Maybe a squat day(squat for strength + leg accesories), bench day(bench for strength and chest, shoulder & tricep accessories) and deadlift day(deadlift for strength and back & biceo accessories) would be good

Or maybe biceps at the end of the squat day to allow for some active recovery of the biceps via the deadlift day. Yeah, i think that’ll be good

You may think H.I.T training already gives good strength gains but it gives good strength gains in that 8-10 rep range. Training in the 1-5 rep range you’d be suprised how much weigth you can move.
5s are king since they most likely translate to increase singles and doubles and stuff but i think its best to start out with 2s and then as soon as a hit a 6th reo i should increase he weight so i can do 2s. Maybe not single since if i figure out a weight i can do 1 heavy rep with and cant do a second rep then maybe on a bad day i may not be able to get that rep or i may only be able to get that on a good day.

A chest, shoulder, tricep workout would take a week to recover for most people but benching every week maximally at low reps would lead to overtraining for most people since a week wouldnt be enough recovery time.
By low reps i know 1-3 reps definitley wont allow recovery. Im not sure about 4 or 5 reps.

This is perplexing. Literally no idea how i should do it.

Maybe i shouldntwork my strength maximally. To the point where it’ll just recover like in a week along with my chest, shoulder and tricep assistance.

Literally a bad idea to do it maximally and wait idk 10 days and then do a chest, shoulder tricep workout with the bench work maximally at the start because to get to the point where my chest, shoudler and triceps recover in 10 days i would need to work them harder than one set to absolute failure which would be bad since that would mean I’m working my muscle to the point where it spends more of its recovery resources on recovery rather than growhr thus making me grow less

Maybe i could do my chest, shoulder tricep workout eveyr week and my bench every 10days. Obviously the bench work would provide some muscle damage and stimulate some muscle growth. Idk how much so i maybe would have to cut back on my chest work a bit. Like dorian would do tricep for 2 forced reps instead of going to absolute failure due to triceps being involved in chest and shoulders a lot

Literally no idea how to do

Save me

Maybe give some pointers

Im dying over here

But trust. You would get a lot less weight with 1-5 reps than you would expect if youve just been doing 8-10 reps. I know this because i got it from marty gallagher(powerlifting coach of ed coan and kirk karwoski)
Hes fantastic. You can find him by typing in marty gallagher on google and he publishes articles on a website called raw iron company. Just type in marty gallgher rep ranges or something. It’ll come up. You’ll see in the examples he gives how much the weight can differ.

[T3hPwnisher]

@Bruh

This is perplexing. Literally no idea how i should do it.

Have you considered periodization?

Do a training cycle with HIT, then do a training cycle where you focus on the powerlifts in low rep ranges.

You just wrote about Marty Gallagher, who has expressed a very similar sentiment in his outstanding work “The Purposeful Primitive”. Training, nutrition, cardiovascular training: it’s all cyclical. You don’t do everything all at once.

[Christian_Thibaudeau]

Here’s an example of how you could do something like what you are asking:

The Best Damn Strength Plan For Natural Lifters

[The-Best-Damn-Strength-Plan-For-Natural-Lifters] Maximum Strength That’s All You If you’re a natural lifter doing the workouts of drugged lifters, you’re going to be disappointed. Build maximal strength the natural way. Here’s how. No Juice? No Problem. We covered a lot of ground in The Best Damn Workout Plan for Natural Lifters. And even though lifters reported strength gains across the board for these two programs, muscle growth was the main focus. But what about maximal strength? That…

Of if you want to stay true to Dorian’s program you could keep his program but substitute one exercise for one of the 3 powerlifts, done at the beginning of each workout.

Dorian’s workouts were about as follow:

Day 1- Chest & Biceps
Incline bench press work up to one set to failure for 6-8 reps
Machine chest press work up to failure for one set of 6-8 reps
DB flies (I’m not gonna write one set to failure for 6-8 reps for all exercises)
Cable cross-over
EZ bar curl
Seated DB curls
Machine curl

It would become:
Bench press 3-5 work sets of 1-5 reps depending on the phase
Machine chest press work up to failure for one set of 6-8 reps
DB flies (I’m not gonna write one set to failure for 6-8 reps for all exercises)
Cable cross-over
EZ bar curl
Seated DB curls
Machine curl

Day 2 - Lower body
Leg press
Hack squat or Smith machine squats
Seated leg curls
Stiff legged deadlift
Calves raises

It would become…

Back squat 3-5 sets of 1-5 reps depending on the phase
Leg press
Seated leg curls
Stiff legged deadlift
Calves raise

Day 3 - Shoulders & Triceps
The shoulder and triceps workout would remain the same.

Day 4 - Back

Pullover machine
Hammer strength lat pulldown
Single-arm row (normally on seated row machine)
Wide-grip seated row
Deadlift
Hyperextension

Would become…

Deadlift 3-5 sets of 1-5 reps depending on the phase
Pullover machine
Hammer strength lat pulldown
Single-arm row (normally on seated row machine)
Wide-grip seated row
Hyperextension