Elbow friendly HIT

Program Description

This is an advanced program that I personally follow and see great results with. The principals here are highly influenced by Joe Bennett's programs. The goal of this program is for someone to keep adding size while putting the minimum stress possible on the elbows if someone has experienced lateral epicondylitis. This program matches my goals and preferred training style. The weeks alternate between 3 and 2 training days per week. If your body and joints do well with higher frequencies, feel free to run through each 2 week workout cycle in less than two weeks. The basic order is Upper, Lower, Specialization, Upper, Lower. This program is matched to my weaknesses and joint issues, my primary weakness being biceps and my secondary weakness being chest. Of course, if your physique has different weaknesses, swap out the Chest and Biceps workout for whatever you want to bring up. Only the last set is what I record and make sure I'm progressing, but for my first exercise I warm with a 12, 9, 6, 3 rep scheme. Generally for any movement for that same muscle after I might only do 6 and then 3, or even just 3 if it's sufficiently warm. I'm fully aware that this program doesn't match what most studies indicate is optimal but in my experience with my own training and in training others, what Joe Bennett and Jordan Peters say holds true: the more weight that a muscle can move with good form, the bigger that muscle will be.

Program Overview