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View Full Version : DeGroff's HIT Routine



ddegroff
06-08-2005, 02:38 PM
I have been checking out a lot of forum sites lately and this one seems to have the most people with really good opinions and actual knowledge about how to gain LM. I just started a new routine something i have never done before. I have also looked around here and i havent seen many routines like what im doing. This program is really unique because as you get into the more advanced phases you actually work out less.

Let me give you guys some background. Once i graduated high school i really started to get into working out. I tried all sorts of things cause i really wanted to lose weight (i was 185 with hardly any muscle mass). I dropped down to like 180lbs then 2 winters ago i thought i knew what i was doing (i was doing Arnolds Beginners Program), and bulked up to around 200lbs. The biggest i have ever been. I still felt fat so decided to change my diet and work out. I dropped down to 165lbs at the end of last summer. Last winter i really started to try to gain weight again, but this time without all the fat gain. I had a lot of trouble so i changed my routine to one body part a day for 6 days a week. I saw some gain like 5lbs or so but nothin great. I picked up "the New High Inensity Training" by Ellington Darden, it changed my opinion on how to bulk. I started last week and im finally getting the hang of the routine.

Weight: 175
Height: 5'10"
Biceps:14 1/2 inches
Bench:185x6
I'll get more measurements later. Also i dont know my BF% but i would say its 10-12% but i really dont know. I don't know my maxes cause i havent done them in a while. The bench number isnt really a max thats just what i could lift at the end of my last work out. Any opinions are welcome, this type of program goes against a lot of things that i thought i knew so im tryin it out.

Unholy
06-08-2005, 02:42 PM
good luck. Pst some before pics. the mirror is your best judge.

ddegroff
06-08-2005, 02:49 PM
OK heres day last weeks routine and such.
Monday
Leg Curl 100lbsx8+
Leg Ext 150lbsx8+
Leg Press 200lbsx8
Straight arm Pullover 60lbsx8
DB Bench 70lbsx7 (F)
Bent over rows 20lbsx8+
Overhead press 40lbsx8
BB Bicep curls 15lbsx8
DB one arm ext*
Wrist curl*
Stantding Calf Raise**
Trunk Curl**

Wednesday
Leg Curl 110lbsx8+
Leg Ext 162.5lbsx8+
Leg Press 200lbsx8+
SA Pullover 60lbsx8+
DB Bench 70lbsx8+
DB BO Row 40lbsx8+
Press 40lbsx8
BB Curl 15lbsx8+

Skipped my friday workout cause i was at my parents house for my lil sis graduation. Damn :( oh well
* I get to add 2nd week
** Get to add third day of week 2

ddegroff
06-08-2005, 03:05 PM
Monday 6/6/05
Leg Curl 120x8
Leg Ext 175x8+
Leg Press 212x8
SA Pullover 65x8
DB Bench 75x6 (F)
DB Row 40x8+
Press 40x8+
DB Curl 35x8
DB Tris 25x8+
Wrist 40x8

I forgot to tell you guys (+) means that i need to go up next week (if that was obvious), (F) means i failed on however many reps is next to it.

Wednesday
Leg Curl 120x8
Leg Ext 187.5x8+
Leg Press 212x8
SA Pullover 65x8+
DB Bench 75x7 (F)
BB Row 25x8+
Press 45x8+ (?)
BB Curl 20x7 (F)
DB Tri 30x8
Wrist 40x8+

The shoulder press i did today was good i did all eight but it was tough. Also the leg press machine i have at my gym is kind of weird, i really dont like it but i cant add squats or SLDL yet. Im tryin to follow this program as close as i can. Also i just realized looking back at the program i was suppose to do 10 reps today instead of eight. I'll do that on friday. I also get to add the last two lifts on friday!!!

ddegroff
06-08-2005, 03:08 PM
good luck. Pst some before pics. the mirror is your best judge.

Thanks...
I dont have a camera but ill work on the pics.

Matt04
06-09-2005, 02:25 AM
Interesting program, your workouts look nice and intense and the weight lookd good too.

good luck man

ddegroff
06-09-2005, 11:55 AM
Thanks Matt.

I forgot to mention my goals:
July 4, 2005: Weight: 180lbs
Bench: 85x12 (DB)
SA Pullover: 80x12
August 4, 20005: Weight 180lbs
Bench: 95x12 (DB)
SA Pullover:90x12
Nutritional Goals:
1. Eat 4-6 clean meals a day
2. Make sure to get all micro-nuts and if not take a Multi-V
3. Don't eat crappy foood after work (its so hard when you get off of work late and dont have time to get something healthy) :( oh well thats what i have to work on.

Today is my day off so i'll post how my work out went tomorrow! The only good things about these days off is i want to get back in the gym soo bad!!!

Manveet
06-09-2005, 02:08 PM
I'm surprised you're actually doing a HIT routine. HIT has been bashed to hell on these, and many other boards.

Good luck with the program nonetheless.

ddegroff
06-09-2005, 04:18 PM
Yeah, i looked around and it seems like everyone is doing a High volume routine. Ive done that in the pass and didn't see the results. This new routine seems promising. I get to add two more lifts tomorrow!!!

Manveet
06-09-2005, 11:20 PM
Yeah, i looked around and it seems like everyone is doing a High volume routine. Ive done that in the pass and didn't see the results. This new routine seems promising. I get to add two more lifts tomorrow!!!

Well, high volume is not neccessarily the best way to go. I think more and more individuals are doing routines that hit each body part at least 2x per week, maybe even 3. The volume, however, usually stays same.

ddegroff
06-10-2005, 05:27 PM
Ya for sure Manveet.

Its a bummer got a little to carried away last night and slept all day, now im at work. Im gonna lift tomorrow for sure. Ill update after the workout.