Modified Colorado Experiment in Home Gym, Free Weights Only

Bigger Stronger Leaner Ellington Darden HIT Coaching
1

Hello Dr. Darden, Greetings from India.

I have been trying out some of your HIT principles and have gotten really good results recently after being stuck on a plateau for more than a year.

I have put together a training routine of my own and would like to know your opinion on it.

I shall be trying out this routine from next week and shall train every 2 days i.e Monday, Thursday, Sunday and so on for a total of 6 weeks on this.

Do let me know what you think.

The Routine:

  1. Dumbbell Frenchpress
    One set to Failure + 8 Negatives
  2. Barbell curl
    One set to Failure + 8 Negatives
  3. Hammer Curl
    One set to Failure + 8 Negatives
  4. Standing Overhead Press
    One set to Failure + 8 Negatives
  5. Chin Ups
    One set to Failure + 8 Negatives
  6. Dips
    One set to Failure + 8 Negatives
  7. Romanian Deadlifts
    One set to Failure only ( No Negatives)
  8. Zercher Squats
    One set to Failure + 8 Negatives

The reason for not including any Cable work and swapping Zercher’s for normal Squats are that I shall be training at home and I am restricted to 80kilos of free weights and adjustable dumbbells with no Cable station.

Thanks.

2

I believe 8 negatives after most of the exercises is too many. I would recommend that you reduce them to 3 or 4.

And you might consider doing the Zercher Squats first, as opposed to last, on most of your workouts.

3

Thanks for the Reply. Shall do exactly the same as stated by you and report back in 3-4 weeks about the progress.

Also, would you recommend brisk walking on the non training days?.. Lets say 8-10k steps (Not done together though, like 3-4k in the morning and 4-5k in the evening and some after dinner. I read somewhere that it some way felicitates the recovery process and shall also burn some additional calories in the process ( around 300-350cals)

Thanks.

4

I’d skip the walking.