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  #1  
Unread 09-09-2019, 12:41 PM
Tcrazyjam Tcrazyjam is offline
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Posts: 37
Default Sample Intermediate Workout - just 1 Set / HIT

Hi,

what could be the problem if i cut volume down to just 1 set like HIT-Training?


Thanks.
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  #2  
Unread 09-09-2019, 05:37 PM
InsertCleverNameHere InsertCleverNameHere is offline
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For RFL, I don't think it would be appropriate due to being on so little calories and carbs. I think you'll be so miserable that you'll either quit lifting or quit the diet.

It is also psychologically demanding to know you're going to go to failure on everything, so I wouldn't want to add that kind of anxiety to the situation as well.

Edit: Or do you just want to go super low volume without going to failure? I can imagine that not being so bad if you're only going to be on the diet for a short period of time.

Last edited by InsertCleverNameHere : 09-09-2019 at 05:38 PM. Reason: Clarification
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  #3  
Unread 09-10-2019, 04:26 AM
Tcrazyjam Tcrazyjam is offline
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Ok, so psychologically its difficult to progress with just one set on this diet. I can understand your point. Lets try some examples: I am doing squats as first exercise, ok. All weights in KG.

Example A

20 x 5
20 x 10
50 x 5
75 x 7 ( 1)
75 x 5 ( 2)

you see, i have no power in set 2 - i hate this version, because it is demotivating to see your strengthloss

Example B

20 x 5
20 x 10
50 x 5
75 x 3 ( 1)
75 x 8 ( 2)

you see, i am just focussing on this one set, and i feel prepared with set 1. This is for me HIT-Training), this one is my favourite


Example C

20 x 10
50 x 6
75 x 2 ( 1)
75 x 4 ( 2)
75 x 7 ( 3)

Sets with CNS activation.

Example D

20 x 5
20 x 10
50 x 6
75 x 2 ( 1)
75 x 4 ( 2)
75 x 7 ( 3)
75 x 5 ( 4)

classic volume --> i have much fatigue experience with volume philiosophy regardless of dieting protocoll. So i will do maximum 2 sets (see examples a-c)
Would you say it does not matter at all? Can you just calculate the load (weight x sets x reps) and compare all examples?

Last edited by Tcrazyjam : 09-10-2019 at 04:31 AM.
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  #4  
Unread 09-10-2019, 06:58 AM
Tcrazyjam Tcrazyjam is offline
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Join Date: Jun 2012
Posts: 37
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example e would be hit + MyoReps

so...

75 x 8
15 sec pause
75 x 3
15 sec pause
75 x 3
15 sec pause
75 x 3
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  #5  
Unread 09-10-2019, 03:44 PM
InsertCleverNameHere InsertCleverNameHere is offline
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Join Date: Dec 2011
Posts: 347
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It looks like you know more about this stuff than I do, so I'm probably not going to be the one to help you out here. Maybe someone more knowledgeable can say something.

Here is my guess, though. Since RFL is a short term diet, it doesn't really matter what you do. You're probably not going to lose muscle in such a short period of time. And if you do lose muscle, it's easy to gain it back. So in the end, I think you should do the kind of training that you enjoy and that you can stick to.
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  #6  
Unread 09-10-2019, 05:07 PM
Fatty McFatso Fatty McFatso is offline
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When youíre on an RFL the point isnít to make progress - because youíre not going to - the point is just to avoid losing the progress youíve already made.

Do whatever youíve been doing, but with only one work set. And forget about the myo reps.
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