HIT Research Study

…Here we go.

Colin — Sun, 11 Sep 2011 21:32:35 +0000

The workout:

Day A

Chest Press

Seated Row

Shoulder Press

Chest Fly

Lat Pull Down

Arnold Press

Leg Extension

Leg Curl

Calf Raise

Squat

Perform 1 set of each exercise with no rests in between. Perform 10 reps at your 7 rep max weight, with a cadence of 3-1-5-1 (3 seconds lift, 1 second isometric hold, 5 seconds negative, 1 second pause at the bottom). After lifting failure at rep 7, have spotter do all the lifting and focus only on the isometric hold (now for 3 seconds) and the negative (extended now to 6 seconds). This will fatigue all aspects of the muscle; the lifting phase, the isometric phase, and the negative phase. By performing sets in this fashion, you will allow for optimal muscle fiber recruitment and therefore, better results. After the workout is done, eat a good meal and, the most important aspect of this entire workout routine….REST!

Stay strong!!

Final Pre-test: 2 Mile Run

Colin — Fri, 09 Sep 2011 03:01:39 +0000

Today wrapped up all the pre-tests for our experiment. I had the gentlemen run a timed 2 mile so we can gauge their cardiovascular progress. The results: Matt McConnell came in at 15:20.00 and Matt Struck finished at 14:10.00.

Now that we have all of our preliminary data, we are moving onto the experimental phase of the study. So keep checking back to watch our results day by day!

Benchmarks (as of 9/7/11)

Colin — Thu, 08 Sep 2011 13:55:13 +0000

Last night I took the boys to the gym to get some baseline strength statistics so we have something to compare to at the end to get an accurate measurement of strength gains.. We determined their 1 rep max for the following exercises: bench press, dead lift, military press, and squat. Here’s what we got:

and in numeric form:

1 Rep Max (lbs) 9/7/11
Exercise	McConnell	Struck
Bench Press	345	204
Deadlift	298	268
Military Press	198	153
Squat	240	247

The BEFORE pictures

Colin — Wed, 07 Sep 2011 18:12:59 +0000

After taking all their body measurements, we took pictures to document Matt and Matt’s progress as well. Here are the day 1 pictures:

Matt McConnell-

Matt Struck-

The Inspiration

Colin — Wed, 07 Sep 2011 18:08:55 +0000

For those who are also interested in learning more about High Intensity Training, grab the book that truly inspired me to conduct this study: The NEW High Intensity Training

Check it out and let me know what you think!

Pre-training Measurements

Colin — Wed, 07 Sep 2011 04:43:18 +0000

Before starting our study, we took several measurements to properly gauge our progress. Those measurements, as well as other measurements taken during the course of our study can be found under the “Measurements” link at the top of the page.

HIT Introduction

Colin — Wed, 07 Sep 2011 04:36:32 +0000