couple questions on hgm

[mikem]

I m starting HGM on mondaay with a buddy of mine,my question is in a busy gym how do you guys do the triad or quad that the workout expects of you?Mahler suggested to me just doing the stuff in straight sets. He said maybe up the weight 5-10% to compensate,Im wondering on doing this am i defeating the purpose of this type of workout and will fail to see the gains? thanks

[chris_f]

Phase I is more or less a conditioning phase anyways. if you cannot do the triads or quads (busy gym, etc...) do them straight on. you'll be fine

[Lost Dog]

I think it's more beneficial to do supersets, at least. It won't take as long as straight sets and will get you more of the fat loss effect, if that's one of the things you're after.

Maybe there's a way to lay them out so you can pair them up so they work in your gym? For instance, pair barbell and dumbell lifts together. Take the DBs with you to where the barbells are so no one can take off with them.

Either start with the crunches as part of your warmup, or make them the third part of the last superset.

A1: Bench Press
A2: DB Deadlifts

B1: Lat Pulldown
B2: DB Lunge

C1: Cable Row
C2: Cuban Press

D1: Leg Press
D2: Seated Calf Raise (use DBs instead of a machine, if you need to)

I'd rest one minute before repeating each supersets, but no rest when moving from one exercise to the next in each superset. One minute rest when switching to the next superset.

[mikem]

thanks guys. is there any sub for a pull up?i dont have a pull up bar at my home gym,most of the exercises i can do at home. i like to alterante between my home gym and a real gym.

[chris_f]

If you have a real gym, and you're serious about getting in shape, i'd recommend doing real pullups. There is no true substitute, though push comes to shove you have lat pull downs. Again, wouldn't recommend thoughs though.

And ditto what Lost Dog said.

[CAchief]

How busy is your gym? What time do you go? Can you go at another time? I did HGM last year at a fairly crowded gym and managed to get it done.

[mikem]

i go after work which is say 5:30 and that is the worst time to go. but if i go home after work and then try to go to the gym later ,aint gonna happen. i gotta strike while that iron is hot and go right after work. i may use my home stuff more and do this program right.
ca- how did you make it work?

[CAchief]

It was tough when you have to take up the squat rack or the leg press machine, but most people understand what you need to do. Is there any way that you would be able to make it in before work? Try going home after work, getting a few things done, and then have a protein shake. I find that if I take a protein shake, it's almost certain that I will be going to the gym. That's in a sense my first "lift" even though it is nutrition. It will put you in the mindset that you will be going to the gym. Then when you get back, you will have a nice dinner. I went during pretty crowded times during that phase, but if at all possible, that's what i'd do.

[diamondpete]

Originally posted by mikem:
thanks guys. is there any sub for a pull up?i dont have a pull up bar at my home gym,most of the exercises i can do at home. i like to alterante between my home gym and a real gym.

As far as I remember there is no pull up in HGM 1. But you could do a pull over (as noted in the program as the sub. But to tell the truth it is not a very good sub).

I do HGM in a home gym and trying to find the balance so that you are not "changing" weights all of the time is the most important thing in getting done. try switching between DB and Bbell and if you can pick up a ez curl and that will give you more flexibilty at home (bar wise) Get lots of smaller plates so you can change on the fly and some quick release collars.

THIS IS WHAT I DID AT HOME

Triad A
•Barbell Bench Press
•Barbell Dead lift
-add some weight
•D.B. Pullover
use ez-curl

Triad B
•B.B.Squat
•D.B. Lying Row
•D.B. Lunge

Triad C
•B.B Cuban Press
•Standing calf extension
-no weight or grab a plate
•Crunch

Hope this helps

Peter

[laxcdn]

How about you do one exercise while your buddy does another then switch with each other. This way you don't have to wait, cuase you both are using the equipment. This way you can do them as supersets.