Elbow friendly HIT

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.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Cardio

Romanian Deadlift (Dumbbell)

Front Squats - Smith Machine

Calf Raise (Machine)

Reverse Abs Crunch (Bodyweight)

Leg Day A

Bicep Curl (EZ Bar)

Chest Fly (Cable)

Incline Curl (Dumbbell)

Pec Deck (Machine)

Meadows Curl

Incline Chest Fly (Dumbbell)

Lateral Med Ball Slam

Chest and Biceps A

This is the biggest day in the micro-cycle so save it for when you've had good sleep.

Face Pull

Triceps Pushdown With A Band

Alternating Dumbbell Spider Curl

Neutral Grip Dumbbell Bench Press

Lat Pulldown (Neutral Grip)

Single Arm Tricep Extension (Cable)

Chest Supported Row (Dumbbell)

Incline Bench Press (Dumbbell)

Bayesian Curl

JM Press (Smith Machine)

Preacher Curl (Dumbbell)

Overhead Tricep Extension (Cable)

Lateral Raise (Dumbbell)

Spider Curl

Reverse Pec Deck

Dead Hang

Upper Day A

Pull Apart (Cable)

Bicep Curl (Dumbbell)

Dip (Bodyweight)

Pull-Up (Bodyweight)

Incline Chest Press (Machine)

Seated Row (Cable)

Bicep Curl (Machine)

Lateral Raise (Cable)

Upper Day B

Lying Leg Curl

Hack Squat

Seated Calf Raise

Lateral Raise (Machine)

Legs and biceps

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