Your Best Advice For The Aging HIT Lifter?

Training HIT
131

What I can tell: Alactic training

  1. good form is needed for 3 reps
  2. the 3 reps must be made
  3. struggling with the weight chosen during the 3 reps means your weight chosen iwas too much
  4. leg exercises (leg press) work well with alactic training
  5. alactic training is non fatiguing overall
  6. synchronization of breathing during exertions to improve performance.

Most importantly, cardiovascular conditioning below Ventilatory threshold 1, and infrequent bouts slightly above VT1 to enhance lung and heart functions.
No one really know how much cardio is necessary for health, as health is poorly defined, and the HiT cult would be most disagreeable on most definitions.

Marc

2 Likes
132

Marc, what weight would you suggest for the 10x3? Westside has speed days 60% of 1 rep max. Waterbury uses 6 rep max for his version, probably about 85% of 1 rep max.

133

Not Marc, but it depends on your rest periods.
Waterbury Original is 80-85% 1RM, with 70-90 sec rest periods
CW Fat Loss versions is 75% 1RM, with 30-45 sec rest periods
I’ve been doing 70% 1RM the last few weeks, with 24-33 sec rest periods
CAVEAT: I know these short rest periods probably do not meet the Alactic protocol, but that’s the only way an 8-10 set regimen will fly for me!!

1 Like
134

Thanks for the response. A couple of other questions,
How do you work progression?
How often to train the muscle group?

135

  1. a challenging weight
    Heavy enough that can’t be thrown up!
    You can always increase the weight slightly

  2. I haven’t read Dr. Waterbury’s articles lately, so I have no response, but I have not gotten to 10 sets either. I am up to 6 sets of Nautilus decline press sets of 3 reps. I avoid failure like it was Covid-19!

  3. I am interested in strength. I do not want extra mass. I have long since gotten away from power-lifting. Therefore, what Westside or Waterbury says is useless to me. Power lifting is a low pay sport. Try baseball!

I do 2 exercises per workout of as many sets of 3-rep non-failure sorties until rep speed slows. Perfect form reps work best, stopping well short of failure.
I work 1 area of upper body, then , 1 area of lower body.
I intersperse light non-failure movements during rest periods. However, I never use a movement prior to a main exercise that might retard performance. In other words, no grip work before pulldowns.
It is amazing to me how much of this type of training can be done while eliminating the dreaded ROBAT. This training is invigorating.
YMMV!

Marc
image

1 Like
136

I like efficient workouts. I just rotate 2 exercises which I believe allows access to 2 different populations of phosphagen concentrations.
I also intersperse minor non-failure movements
Such as lower back, calves, pullovers etc. I do not allow such to interfere with the performance of the 2 main movements.

Very invigorating workouts!

1 Like
137

  1. When the weight chosen speeds up noticeably, add weight. Be shrewd! No one adds weight for long!

  2. everyday, especially if not in shape!

138

ROBAT?! Please clarify…

139

The CW version I saw is an intense 4 megabolic exercises done 10x3, A & B versions, done twice per week. Mine as been upper body centric, with arms emphasis. 2 exercises done 10x3 and 3-4 other exercises, done 3x5-8, to round out the workout.

The body is split into A: Calves, Hams/Glutes. Back, Triceps and B: Quads, Chest, Delts, Biceps/Forearms. There’s A1, B1, A2, and B2 workouts. I did the first series of 4 workouts starting on a Friday and then Mon, Wed, Fri the following week. It quickly appeared to be too much. Then again, it may have been a combination of work stuff, and bad sleep. I also may have been closer to needing a Deload Phase before I started than I thought!

LSS, I’m doing 2/wk now and it feels a lot better. Example Workout:
WORKOUT A2
Calves - 50% sets (2), DC style
Hams/Glutes/Lower Back - SL Deadlifts, 4-set pyramid (Reps 5,5,5,3)
Lats+ - Supination Rows, 10x3 (1st 2 sets are warm-ups), start: 8 breaths (21sec) between sets, end: 10Bs(breaths:8,8,9,9,9,10,10,10,10)
High Pulls: 3x10
Triceps Pushdowns - 9x3 (1st set a warm-up), Breaths: 7,7,8,8,8,9,9,9

I think my target from here on will be 8x3. If I OWN all 8 sets and/or can easily do a 9th, it’ll be time to increase weight. If not, I will probably just aim to shorten the rest periods a little!

2 Likes
140

Run Over By A Truck

1 Like
141

I saw and article on Cyberpump by Dr.Ken where he recommends cardio a few times a week.

It may have been from Asking Dr.Ken

He told me the same when I used to correspond with him via email.

1 Like
142

Thanks DR,

Dr. Ken would have known about the undefeated 1972 Miami Dolphins training on Nautilus Machines. As I recall , this football team was extremely well conditioned, and seemed to have few serious injuries. What is never mentioned by Nautilus aficionados is this team ran, as coach Shula made sure of this. Check old Dolphins video tape and coach Shula’s infamous 12 minute after practice runs.

This is never mentioned by Nautilus folks. Get over it folks! Running works!

The other well conditioned team was the Oregon Ducks with their no-huddle offense of coach Kelly. Current players can’t manage such conditioning techniques. The NFL has outlawed coach Shula’s methods of practice.

Thanks

Marc

143

Its no secret that the dolphins ran as part of their training…where does it say that Jones or Darden instructed Shula not to have the team run?

145

Sounds too much like a conspiracy theory

146

Football teams have been running for conditioning since there has been football. It wasn’t a new thing for the 1972 Dolphins. Running stadium steps, gassers, post practice runs have always been a staple of football conditioning. Mostly because running is such a big part of playing an actual football game.

The major difference in the preparation of the 1972 Dolphins was the introduction of Nautilus. Lifting weights for sports performance was still in its infancy in 1972. In those days, teams felt that players would become musclebound and lose flexability and get slower, so lifting was discouraged. By 1972, teams were starting to put Nautilus or Universal, or other machines on site for their players to use. Free weights, not so much. Dolphins were the first NFL team to really emphasize extensive Nautilus use. Hence the story.

Shula’s “famous” 12 minute run was on the first day of training camp, just to see who was in shape. The conditioning came from his famous 4 a day practices, followed by six pre-season games. So yeah, they ran, and they also had five Hall of famers on the offense and one on the “ famous” No-Name Defense.

Chip Kelly conditioned his players by having them practice with 10-14 seconds between plays. It wasn’t the runnung, it was the speed of the offense and the speed of the players. When pitted against equal teams, the Ducks struggled. This is why Kelly does not do the same things at UCLA

To acknowledge running for football would be like acknowledging sunshine on a cloudless day.

1 Like
151

Art De Vany,PhD wrote about alactic training. It was before his book came out.

When I did it I did rest pause. About 10 seconds between reps. I shoot for 5 reps. Other times a few sets of three normal reps.

152

DR,

I studied the Kreb’s cycle to the nth degree in school. I have since forgotten much.

Barry Ross was the first author to write of alactic activity that I’ve read. There may be other writers who wrote of alactic activity but in my opinion he was the most informative.

I’ve currently abandoned all HiT training (hard to do at times), and workout everyday ( I like to workout), as I’ve increased my work capacity. I’ve done upwards of 10 sets of 3 reps with a moderately heavy weight. When rep speeds slow, you have done enough sets of that particular exercise. I never get sore, tired, but rather have an encouraging experience. I do no more than 8 exercises of 10 sets of 3 reps each. Muscle growth and fat loss. Upper body, then lower body movement pattern works well.

I still do cardio but with fewer sorties. Cardio makes every workout better.

2 Likes
153

atp_4_me
A couple of questions.
What is your current rest time between sets?
What weight do you use for your 10x3? i.e. your 8 rep max?

154

Eight 10x3 exercises EACH workout?!

155

atp_4_me
A couple of questions.
What is your current rest time between sets?
What weight do you use for your 10x3? i.e. your 8 rep max?

———-

Walking slowly to my next exercise.
Upper body followed by lower body exercise
Allows taxing different populations of muscle fibers’ phosphagen energy source

Too much analysis, just heavy weights, heavy enough to feel heavy, when rep speed slow, enough sets have been done. Simple

I could care less about any rep max— I just like to work out.

I