Pumped78
New member
This is a good friend of mine who is a natural pro bb in 4 organization, this is a work out he comprised himself, I have used it and it has produced incredible gains. enjoy
OK, here it is, part II of HMT or as my training partner calls it, Super High Intensity Training or S.H.I.T. for short.
In part I we discussed the ways various types of training effect the endocrine system and how we can use this
to our advantage in the quest for more lean tissue. In part II I hope to align what we have learned into a
rotational training system that can maximize both fiber trauma and endocrine function.
First lets review the base elements. Heavy low rep training increases the production of testosterone and
adds a base of power. Heavy training employs the first tenet of muscle growth, progressive overload.
By continually adding weight to your basic power exercises you become stronger and increase testosterone production.
Rep speed also changes function by increasing release of hormones and increasing receptor
Movements done with a slow negative followed by a isolation exercise for a high rep burn increases
growth hormone and negative only reps increase IGF-I/FGF. Workouts done with a slow positive
increase androgen receptors and lessen the effect of cortisol. High rep, superset type workouts
followed by a high carb liquid meal increases insulin affinity to the muscle cell as apposed to the fat cell.
Now one rep pattern not covered that is a critical part of this workout is the high rep set. By high reps I mean 100.
Yes that is 100 reps of a isolation exercise. This is done for two reasons, it forces more blood into the
muscle and speeds the healing process and it forces the mitochondria to use fat as fuel. The type I muscle fiber
contain a substance called lipoprotein lipase. The type II fibers, although capable of hypertrophy, do not.
This means the type I fibers can be trained to burn fat as fuel even if they are not capable of the same hypertrophy
as the type II. The best way to maximize this action is through high reps. By aiming for 100 reps you are sure to
activate this process without becoming too board, and the high rep set can be just as brutal as any other form of
training if done properly. First the 100 rep set is limited to a recovering body part, and its best to use a isolation
exercise like leg extensions as apposed to a compound exercise like a squat. Next pick a weight you can get around 30 reps
with before you need to summon willpower to go on. Try to reach 50 reps before the burn is so great you need to pause,
rest 10-15 seconds and crank out more reps and continue this pattern until you reach 100 reps. Once you can get more
then 70 reps without a pause add 5% to the load.
Now lets put it all together. I will not recommend specific exercises, number of sets or frequency of training.
This program can be split into a number of different patterns and you must make you own adjustments based on training age,
and other variables. This is my outline, that of a 40 year old male with 25 years of training. I will not cover number of
sets specific to my workouts but I will normally preform between 4-10 sets per body part. Now here is how my program
outline looks. I train two on one off and begin the cycle with my heavy low rep work. I split the body in half doing
lower body day one and upper body day two. I pick one exercise per body part and after a warmup go for 3-4 sets of 4-5 reps
one set of 2 and a back off set of 20. I do forced reps or rest pause as necessary to pump up the intensity. After a rest day
I split the body into four workouts and again go 2-1-2-1. Now here is tricky part, I use three different styles of training
over the remaining split with the 100 rep sets thrown in. I will rotate the following three workouts: negative sets
with slow negative/high rep supersets, tension workouts with slow positives and static holds and step bombs for high reps.
I then pick up the rotation for the 4th workout. After a rest day it’s the two heavy days and back to the 2-1-2-1 split
picking up where I left off. Confused? Here is how it looks on paper. Note I have omitted the rest days but as stated above
I work no more then 2 on 1 off.
Day #1: Heavy quad, ham & calf
Day #2: Heavy back, chest and delt (no direct arm work on heavy days)
Day #3: Negative Quad and calf with 100 rep chest and tri
Day #4: Slow positive/tension ham and delt work with 100 rep back and bi
Day #5: Step bombs for Chest and tis with 100 rep quad and calf
Day #6: Back to the Negative workouts for Back and bis with 100 rep ham and delt
I start back with the same split only day #3 becomes the slow positive/tension day, day #4 step bombs, day #5 negative
and day #6 slow positives. The rotation will continue on the next cycle just continue rotating the three workouts
over the 4 day split.
Now for some specifics on the negative, slow positive and step bomb workouts. For the negative workouts I start with a
compound movement and do negative only reps. After several sets I will then do several supersets of a slow negative set
with a isolation superset for high rep burns. For the negative only set lower the weight in 10-12 seconds, rest 2-4 seconds
and continue for 6-8 reps. For the superset lower the weight in 4-6 seconds with a controlled positive. For the
second exercise pick a isolation movement and rep out until the burn becomes intolerable. On the second exercise use
partial reps and burns to really get the lactic acid levels high. Stretch well between sets to accentuate the GH effect.
Here is a example of a back workout:
Negative only weighted chins
Superset barbell rows with slow negative and high rep pull down
Superset cable rows with slow negative and high rep pullovers
Superset rack chins slow negative and straight arm pullovers.
The tension/slow positive sets are the opposite of the negative work. The weight should be raised over 5-7 seconds,
with a 2 second pause at the top and bottom of the movement. Keep the negative portion under control but limit the time
it takes to lower the weight. Make sure you hold the bottom position for a two count. This will increase muscle tension
by limiting momentum. You do not want to induce muscle trauma, but increase tension. Add a few static holds at various
points of the movement for 10-20 seconds. Try to keep the time under tension at 65 seconds or more, so 8-10 reps is best.
I like more machines for tension movements so I do not have to concentrate on balance. Here is a tension/slow positive
chest workout:
Smith inclines 3X10
Cable flys 3X10
Hammer incline 3X8
Cable crossover 3X8
Now for step bombs. This is my favorite workout, and if done properly you will have nothing left after the workout. Use a
normal rep tempo of 2 up 2 down. After a warm up pick 3-5 exercises for a body part and start the first exercise with a
weight that limits you to 8 reps. After getting as many reps as possible in positive fashion rack the weight and lower it
by around 15% and go for another 8 reps. Continue this for 5 steps, this is one step bomb. Rest 45 seconds and go on to
the next exercise and do the same 5 step drops. Each set should consist of around 40 reps, all drops done to positive muscle
failure with a weight allowing no more then 8 reps per drop. The short rest burns more glycogen in the muscle and if your
not flat on your back after the workout then there is something wrong with your intensity. Drink a high carb post workout
drink right after your workout. Here is a quad step bomb workout:
Leg press: 1000 X 8, 950 X 8, 900 X 8, 800 X 8, 700 X 8
Leg extensions 180 X 8, 150 X 8, 120 X 8, 100 X 8, 80 X 8
Sissy squats 45 X 8, 35 X 8, 25 X 8, 10 X 8, body weight X 8
Hack squats 270 x 8, 230 X 8, 180 X 8, 140 X 8, 90 X 8
Squats 315 X 8, 275 X 8, 225 X 8, 185 X 8, 135 X 8
Do not forget to end the workouts with the 100 reps set for a recovering body part.
This method of training can be complex and yes there are many variables to track, but after a few cycles you will get
the hang of it. Variety is key here and you body will have difficulty adapting to the changing variables and the different
anabolic techniques used. Use the program as a sample and change what you like, just respect the basic rules. Of course the
program will work best with a good nutrition and supplementation program, and that will bring us to part III. As always
stay tuned!
OK, here it is, part II of HMT or as my training partner calls it, Super High Intensity Training or S.H.I.T. for short.
In part I we discussed the ways various types of training effect the endocrine system and how we can use this
to our advantage in the quest for more lean tissue. In part II I hope to align what we have learned into a
rotational training system that can maximize both fiber trauma and endocrine function.
First lets review the base elements. Heavy low rep training increases the production of testosterone and
adds a base of power. Heavy training employs the first tenet of muscle growth, progressive overload.
By continually adding weight to your basic power exercises you become stronger and increase testosterone production.
Rep speed also changes function by increasing release of hormones and increasing receptor
Movements done with a slow negative followed by a isolation exercise for a high rep burn increases
growth hormone and negative only reps increase IGF-I/FGF. Workouts done with a slow positive
increase androgen receptors and lessen the effect of cortisol. High rep, superset type workouts
followed by a high carb liquid meal increases insulin affinity to the muscle cell as apposed to the fat cell.
Now one rep pattern not covered that is a critical part of this workout is the high rep set. By high reps I mean 100.
Yes that is 100 reps of a isolation exercise. This is done for two reasons, it forces more blood into the
muscle and speeds the healing process and it forces the mitochondria to use fat as fuel. The type I muscle fiber
contain a substance called lipoprotein lipase. The type II fibers, although capable of hypertrophy, do not.
This means the type I fibers can be trained to burn fat as fuel even if they are not capable of the same hypertrophy
as the type II. The best way to maximize this action is through high reps. By aiming for 100 reps you are sure to
activate this process without becoming too board, and the high rep set can be just as brutal as any other form of
training if done properly. First the 100 rep set is limited to a recovering body part, and its best to use a isolation
exercise like leg extensions as apposed to a compound exercise like a squat. Next pick a weight you can get around 30 reps
with before you need to summon willpower to go on. Try to reach 50 reps before the burn is so great you need to pause,
rest 10-15 seconds and crank out more reps and continue this pattern until you reach 100 reps. Once you can get more
then 70 reps without a pause add 5% to the load.
Now lets put it all together. I will not recommend specific exercises, number of sets or frequency of training.
This program can be split into a number of different patterns and you must make you own adjustments based on training age,
and other variables. This is my outline, that of a 40 year old male with 25 years of training. I will not cover number of
sets specific to my workouts but I will normally preform between 4-10 sets per body part. Now here is how my program
outline looks. I train two on one off and begin the cycle with my heavy low rep work. I split the body in half doing
lower body day one and upper body day two. I pick one exercise per body part and after a warmup go for 3-4 sets of 4-5 reps
one set of 2 and a back off set of 20. I do forced reps or rest pause as necessary to pump up the intensity. After a rest day
I split the body into four workouts and again go 2-1-2-1. Now here is tricky part, I use three different styles of training
over the remaining split with the 100 rep sets thrown in. I will rotate the following three workouts: negative sets
with slow negative/high rep supersets, tension workouts with slow positives and static holds and step bombs for high reps.
I then pick up the rotation for the 4th workout. After a rest day it’s the two heavy days and back to the 2-1-2-1 split
picking up where I left off. Confused? Here is how it looks on paper. Note I have omitted the rest days but as stated above
I work no more then 2 on 1 off.
Day #1: Heavy quad, ham & calf
Day #2: Heavy back, chest and delt (no direct arm work on heavy days)
Day #3: Negative Quad and calf with 100 rep chest and tri
Day #4: Slow positive/tension ham and delt work with 100 rep back and bi
Day #5: Step bombs for Chest and tis with 100 rep quad and calf
Day #6: Back to the Negative workouts for Back and bis with 100 rep ham and delt
I start back with the same split only day #3 becomes the slow positive/tension day, day #4 step bombs, day #5 negative
and day #6 slow positives. The rotation will continue on the next cycle just continue rotating the three workouts
over the 4 day split.
Now for some specifics on the negative, slow positive and step bomb workouts. For the negative workouts I start with a
compound movement and do negative only reps. After several sets I will then do several supersets of a slow negative set
with a isolation superset for high rep burns. For the negative only set lower the weight in 10-12 seconds, rest 2-4 seconds
and continue for 6-8 reps. For the superset lower the weight in 4-6 seconds with a controlled positive. For the
second exercise pick a isolation movement and rep out until the burn becomes intolerable. On the second exercise use
partial reps and burns to really get the lactic acid levels high. Stretch well between sets to accentuate the GH effect.
Here is a example of a back workout:
Negative only weighted chins
Superset barbell rows with slow negative and high rep pull down
Superset cable rows with slow negative and high rep pullovers
Superset rack chins slow negative and straight arm pullovers.
The tension/slow positive sets are the opposite of the negative work. The weight should be raised over 5-7 seconds,
with a 2 second pause at the top and bottom of the movement. Keep the negative portion under control but limit the time
it takes to lower the weight. Make sure you hold the bottom position for a two count. This will increase muscle tension
by limiting momentum. You do not want to induce muscle trauma, but increase tension. Add a few static holds at various
points of the movement for 10-20 seconds. Try to keep the time under tension at 65 seconds or more, so 8-10 reps is best.
I like more machines for tension movements so I do not have to concentrate on balance. Here is a tension/slow positive
chest workout:
Smith inclines 3X10
Cable flys 3X10
Hammer incline 3X8
Cable crossover 3X8
Now for step bombs. This is my favorite workout, and if done properly you will have nothing left after the workout. Use a
normal rep tempo of 2 up 2 down. After a warm up pick 3-5 exercises for a body part and start the first exercise with a
weight that limits you to 8 reps. After getting as many reps as possible in positive fashion rack the weight and lower it
by around 15% and go for another 8 reps. Continue this for 5 steps, this is one step bomb. Rest 45 seconds and go on to
the next exercise and do the same 5 step drops. Each set should consist of around 40 reps, all drops done to positive muscle
failure with a weight allowing no more then 8 reps per drop. The short rest burns more glycogen in the muscle and if your
not flat on your back after the workout then there is something wrong with your intensity. Drink a high carb post workout
drink right after your workout. Here is a quad step bomb workout:
Leg press: 1000 X 8, 950 X 8, 900 X 8, 800 X 8, 700 X 8
Leg extensions 180 X 8, 150 X 8, 120 X 8, 100 X 8, 80 X 8
Sissy squats 45 X 8, 35 X 8, 25 X 8, 10 X 8, body weight X 8
Hack squats 270 x 8, 230 X 8, 180 X 8, 140 X 8, 90 X 8
Squats 315 X 8, 275 X 8, 225 X 8, 185 X 8, 135 X 8
Do not forget to end the workouts with the 100 reps set for a recovering body part.
This method of training can be complex and yes there are many variables to track, but after a few cycles you will get
the hang of it. Variety is key here and you body will have difficulty adapting to the changing variables and the different
anabolic techniques used. Use the program as a sample and change what you like, just respect the basic rules. Of course the
program will work best with a good nutrition and supplementation program, and that will bring us to part III. As always
stay tuned!
