@Adachi do you have a training partner?
I do not
I doubt this approach can be fully realised training at home alone.
That may be true
You can't really dig deep on HIT-type workouts without a partner. Maybe 2 on squat day.
This may be correct
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However interested I am in the basic paradigm of using brevity, intensity and infrequency of my attempts at hypertrophy work, I'm not so enamoured of any particular named HIT protocol.
So I've tried a few things and I'm trying to compare notes between them a bit. I've tried single set to positive failure. I've added reps by putting some body English into the concentric to get into using the more difficult negative . and I've done multiple sets and arranged them in ladders and repeat sets. I am playing with the dose , looking at how my body responds.
One of the things that startled me last week was something I didn't always grant similar attention to. The infrequency. Last week was the first week that I saw a big bump in size for my side delts. on the
7th and
8th days
after the previous shoulder workout. Which for me is just kettlebell upright rows;using varied experimental loading distribution.
I was standing in the shower moving my arm around looking at my shoulder thinking,
hey, what's that ? Almost like I got a new mole or something. So, I get out and look in the mirror. Sure enough, there's a valley forming between the front and side heads of the delts that wasn't there before. It's one of the largest changes and it came late. Very late after the previous set of work.
Looking back this morning, if I had to guess, upright rows , 32kg , 2 sets of 10-15 reps, once a week might be where the money is at for my shoulders, at least for now for where I am and the equipment I have, etc. My biceps are definitely different and may call for twice a week 32kg kettlebell crush curl 5/2 or 10/1. That's less clear.
However ill advised any of these particular laid out HIT plans may be , however difficult it may be to implement them without a partner, there is something in there that I recognize as having some utility.
The fortitude to dig deep into intensity.
The patience to wait until adaptation has had its chance.
And the intuition to do just enough, Not too much.
I'm much more thoroughly inducted to Strong Endurance methods. I'm using Strong Endurance Template 14 to drive hypertrophy, via swings and pushups.