Joshua Trentine's questions about Rogue Hit

[John A. Casler]

an experiment in rogue HIT. I am 6 weeks from a professional natural bodybuilding contest.I am under severe calorie restriction.I am not in a position to use this program in it's entirety, but i did want to start to "feel it out".

this is my first go at it, I've never trained in a style like this before.


i started the workout with one set of compound row then one set of supinated grip front pulldown.then bent- arm DB pullover:
65#x 30
80#x 20
90#x 15
naut super-pullover 110x30 hands only.


what a blast from the past, my only concern is that as i progress up the db will be limiting, clearing my head with bigger weights.

what do you think about switching to a short barbell?

i wouldn't be surprised if someone fashioned a special apparatus to do these, i never bother with them too much because i have had various pullover machines for many years.

anyway it went well!


joshua

[John A. Casler]

admin said:

an experiment in rogue HIT. I am 6 weeks from a professional natural bodybuilding contest.I am under severe calorie restriction.I am not in a position to use this program in it's entirety, but i did want to start to "feel it out".

this is my first go at it, I've never trained in a style like this before.


i started the workout with one set of compound row then one set of supinated grip front pulldown.then bent- arm DB pullover:
65#x 30
80#x 20
90#x 15
naut super-pullover 110x30 hands only.


what a blast from the past, my only concern is that as i progress up the db will be limiting, clearing my head with bigger weights.

what do you think about switching to a short barbell?

i wouldn't be surprised if someone fashioned a special apparatus to do these, i never bother with them too much because i have had various pullover machines for many years.

anyway it went well!


joshua

Hi Joshua,

Good to have someone who is a competitive BodyBuilder giving Rogue HIT a go.

Do be aware that the program is BRUTAL. Some get the idea that it is a "high rep" program and in fact it is not.

It covers "all" the rep spectrums from high to low.

The difference is that we seldom "waste" a set by using a light weight, or using "low intensity".

The goal on each set is to set a PR (personal record) with that weight or rep. Eventually we also seek to set a RM (rep maximum) at each of the reps posibilities from 30 down to 1.

RM are brutal, but going for a RM in each set is an adventure in INTENSITY that few are able to keep up with.

This is also why we rest 7 days between the same exercise.

This is truly a High Intensity Training program in aevery sense of the term, and I only call it Rogue HIT, because it is slightly different than what the Arthur Jones version of HIT has morphed into.

Looking at your dumbbell pullovers, I fondly look back to last nights workout, where I use a single set of DB Pullovers, as just a "pumper" (anlong with a set of SPYDERS, TRI-VECTOR Wide Grip Benches, and some WG Pulldowns)

My Dumbbells also only go up to 100# so I have been simply increasing the set each week. A month ago I was at 15 reps with 100#.

Last night was 100 x 20. The goal is 30.

What a massive pump that single set causes. WOW!!

In your case, you migh have to do the same, if all you have is the Dumbbells (do you have 100#'s?)

However you also show a Nautilus Pullover. If that is the case, you could probably get by with working up to 30 reps in the DB PO, and then moving up an going really heavy from there in the Nautilus PO.

You already sound quite strong, and I think you will really freak at how strong you get and how much muscle you can add.

I think Ken, (see Killroy's Rogue HIT blog) said he has put on around 10# of muscle over the last 4-5 months.

We welcome you and if you get a chance post some pics if you have any.

[jtrentine]

THANKS FOR YOUR INPUT.

i get the idea of going for the RMs, i have ideas about how and when i would attempt different rep range RM,but I'm unclear on how you determine when YOU would try a 1 vs 30 RM.

what are spyders?

what are tri-vector WG benches?( fyi i love using a very wide grip on bp, really works well for my structure)


thanks again
joshua

[John A. Casler]

jtrentine said:

THANKS FOR YOUR INPUT.

i get the idea of going for the RMs, i have ideas about how and when i would attempt different rep range RM,but I'm unclear on how you determine when YOU would try a 1 vs 30 RM.

what are spyders?

what are tri-vector WG benches?( fyi i love using a very wide grip on bp, really works well for my structure)


thanks again
joshua

Hi Joshua,

On this system, you select 2-3 Primary Actions or Exercises, and then a rep scheme

Spyders, are a type of "cable x-over flye", but I attach bands to the handles, and fram of the machine, so that when my hands get closer together, the bands also offer tension and I can control where that tension comes from by attaching the bands at different heights on the fame.

When my hands are touching (full contraction) the cables and the bands look a little like a spider web, so instead of "FLYES" I do SPYDERS ;D

They are fantastic, because as the cable only supplies force pulling your arms back "UP". the bands can be set so they are pulling your hands "OUT".

Sorry for such a poor explanation. When I get time, I'll post a picture.

The TRI-VECTOR WG Benches are similar.

I se the bench press up in a normal manner, and attach some bands to the bar (one on each side inside the sleeve, but)

I then place a pair of large heavy hex head dumbbells behind me, and attache the bands to them, so that they are stretched and engaged from the beginning.

This means the weight is creating forces fulling "DOWN" and the bands are creating forces pulling "BACK".

This allows a flat bench to have some qualities almost of a decline.

Sometimes I also have additional bands in other postitions to give me other "FORCES IN 3-D" or TRI-VECTORS.

I just purchased some attaching straps, and some band material to create "TRI-VECTOR KITS"

If you attach a band on a dumbbell directly under the barbell so that engages in the last 1/2 of the action, it allows you to perform reps at a higher speed, without suffering from momentum at the end, becasue the band adds force, so you can push with more intentisty through a more complete ROM.

[John A. Casler]

Hi Josh,

I just say another atricle by the Westside Guys (dave tate) that Jaimie posted and it has a picture of the angles (vectors) of force I was talking about in the bench (now I don't have to take a picture)

I don't attach the bands to the "sleeve" as they show, (I have straps that attach to the bar, just inside the sleeve) and I also then add weights.