High Intensity Training has got me Injured!!!

1.       The whole point of going all out in every single workout without supervision is going to get one injured no matter how much you focus on form.

2.       One set of the exercise doesn’t really assist in getting into the right groove. And sometimes if the form is off, there is very little one can do to correct in within the set being performed and from there it is going to be downhill. The best way is to stop the exercise, get a rest, re-focus and go back to the exercise again.

3.       HIT doesn’t focus on Periodization, as Periodization has more to do with Powerlifting, so as per the HIT proponents is all about going all out from the get go. Increase the rep or the weight on the bar, whenever possible. Got all out. 

What to do then?

I am thinking of following the Jim Wendler 5/3/1 routine. Focusing more on rehabilitation and then on strength.

1.       Do just one workset, building up slowly, workout to workout to the 5 rep max, followed by the 3 rep max and then the 1 rep max. I’ll probably build up on 6/4/2 or 8/6/4, as my focus is hypertrophy and not maximum power.

2.       I’ll space the workouts over the week into a Monday – Deadlift, Wednesday – Bench and Friday – Squat specific workout, and see how it goes.

3.       The workout should look like this.

Monday – Deadlift

Dynamic Stretches

1.   High Knees.

2.   Butt Kicks

3.   Deep Air Squats

4.   Walking Lunges

5.   Skipping

6.   Good Morning – Very light weight and very slow.

Actual Workout

1.   Deadlift – 5/3/1. Start with 60kg

2.   Chinups – 5/3/1.

3.   Pullovers – 1 set

4.   Shrugs – 1 set

5.   DB Curls on Incline Bench – 1 set

6.   Ab crunches – 1 set

Cooldown and Static Stretches. Do Dead Hangs from Chinup Bar.

Wednesday – Bench Press

Dynamic Stretches

1.   Arm Circles

2.   Pushup and Rollup

3.   Pulldowns at low weight

4.   Bear Crawl.

5.   Suryanamaskar

Actual Workout

1.   Bench Press – 5/3/1. Start with 60 kg. Build week over week, very slowly.

2.   Shoulder Press – 8/6/4. Start with 7 kg.

3.   DB Flys – 10/8/6. Start with 7 kg.

4.   Lateral Raises – 10/8/6. Start with 3 kg.  

5.   Lying Tricep Curls – 10/8/6.

Cooldown and Static Stretches

Friday – Squat

Dynamic Stretches

1.   High Knees

2.   Butt Kicks

3.   Deep Air Squats

4.   Walking Lunges

5.   Skipping

Actual Workout

1.   Squat – 5/3/1. Start with 40 kgs.

2.   Leg Curls – 10/8/6. Start with 40lbs or 2 plates.

3.   Calf Raises – 12/10/8

4.   Leg Raises.

Cool Down and Static Stretches. Dead hang from Chinup bar.