My programme

[L0wTeCh]

Hello everybody! I am a 16 years old HIT fan from Bulgaria ( Eastern Europe ).
Training from an year, from 2 months training HIT style.I trained high volume four times a week and did not benefit from it.
Here is my programme, it is very close to "Heavy Duty Ideal Routine".

1.Monday-Chest,Shoulders,Triceps
Chest
Dumbell flies 6-10 supersetted with Incline Barbell Press 1-3

Shoulders
Side laterals 6-10
Bent over lateral 6-10

Triceps
Triceps cable pulldowns 6-10 supersetted with Dips 3-5

2.Wednesday-Legs

Leg extensions 10-15 supersetted with Squat 10-15

Leg Curl 10-15

Calf raises 15

3.Friday-Back,Biceps,abs

Straight-arm pulldown 6-10 supersetted with Underhand Barbell Rows 6-10
Deadlift 5-8
Straight bar barbell curl 6-10

I like this routine and I make progress every workout.I perform 2-3 warm-up sets on Incline Press,Squat,Deadlift and Rows before the actual HIT set to failure.I train to positive failure, once a week doing force reps or drop sets.
When my progress stops, I will add one more day off between the workouts.
Here's a picture of me, not very clear.

Lol this is in the school gym which is pretty basic.

[Lifter]

You will do fine on that routine, provided progress is your #1 focus. I do a similar routine, and progress on every exercise, every workout, so I see no reason you can't also. Best of luck, keep us updated how you go/grow?

[L0wTeCh]

Size and strenghts comes with Progress.I follow a good balanced diet and sleep a lot.Lastly having some drinks at night...must stop them

[Lifter]

Here's a simple yet effective routine Bill outlined for a friend of mine. Bill's a successful trainer, and like his mentor, Mike Mentzer, genuinely likes to assist others... free of charge!

http://highintensitytrainingforum.le...gestion/#post6

[L0wTeCh]

This sound very good.I copied this routine, may try it someday
But for now my programme works incredible.I rested 7 full days.Today trained Back and Biceps, really hard workout.But I experience some lower back pain.Never bounce the weight, using 4-2-4 rep speed.

[Lifter]

If you are happy with your current routine and you are progressing, then that's all you can ask of any routine, by all means continue! What caused the lower back pain?

[L0wTeCh]

Not sure.Maybe weak lower back, I did only hyperextensions and my friend tought me to do Deadlift to strenghten my lower back.

[expt]

Hey, I am also this type of thinking but my daily program is, I was daily walking in the morning time and also with do exercise then take eat some break fast and go my office then do start my work.