It’s Press/Row/Press/Row…

Do 5 reps of cable/band presses, turn around and do 5 reps of cable/band rows

Rest 60 seconds and go again until you have completed the 5 sets.

If you want, take a few digital pictures of your apartment gym and email them to me – dr.healthhabits@gmail.com

That way, I should be able to make some appropriate exercise suggestions.

For the Monday workout, you say to do 5 sets of 5 reps each. So would one set be doing 5 presses, and then 5 rows? OR, would it be press, row, press, row, etc., until you’ve done the combination 5 times? And if it’s the second, how are you supposed to transition? Do you just do the press, turn around, and then do the row?

Thanks.

It’s pretty much impossible to make an accurate estimate of how much weight loss will be achieved through this training method.

There are so many other factors involved, nutrition being the most important.

We could estimate the caloric burn. But it would be a very rough estimate. We have to keep in mind that the caloric burn data we see on cardio machines is a very rough estimate. It really shouldn’t be trusted.

And caloric burn is only a small part of the effectiveness of this training protocol.

At this point, there just isn’t any hard scientific data on this stuff.

The studies that have been done are pretty small and usually look at the effect of steady state cardio or a very simplistic resistance training program.

I am always on the lookout for some scientific data to back up what I see with my clients.

The fact is, at this point, this type of training is evolving faster than the scientific research. While it originated from earlier research, it has been modified by a bunch of trainers, strength coaches, etc into something new and much more effective.

The science needs to catch up.

I just know that after 19+ years of torturing my clients, this method of training and HIIT training are the most effective at transforming my clients’ bodies.

I also wanted to thank you for your questions.

As the science progresses, I will update the blog

I debated leaving out that list of exercises for fear that it would be confusing.

I will try to put together a quick post describing each of the exercises.

Re putting the exercises together as one Fusion exercise: I try to put exercises together than don’t require any downtime between exercises. The best case scenario is you load 1 barbell/dumbbell/cable stack and move from one movement to the next.

For example:

In the Glute-Ham Raise to Standing Cable Crunch Crunch to Pulldowns Fusion set:

You would set the weight in the pulldown machine for a weight that works for your standing cable crunches.

Then you would squeeze yourself backwards into the machine for the G-H raises. When that set is finished, stand up and grap the pulldown bar and perform the standing cable crunch…when that set is done, sit down on the machine and perform the pulldowns

Rest 60 seconds and do it again.

The first time you try this, it WILL be awkward.

It will get easier and you will be able to move much quicker between exercises.

It is a bit of trial and error putting fusion sets together.

A beginner can do this method of training, but they may require some assistance or at least choose movements that they understand.

Like anything else, there is a learning curve.

A beginner should first learn how to perform some basic movements correctly – squats, deadlifts, overhead press, chins, horizontal presses and rows and core work

Then it is just a matter of their own imagination .

A chest press can be performed lots of different ways:

standing, seated,prone on a bench, prone on the floor

Barbell, dumbbell,bands,cables, bodyweight, bodyweight with chains, machines, bodyweight on a stability ball

1 arm, 2 arm

hands wide, narrow, middle, fingers out, straight, in

different tempos

plyometrics

different rep schemes

The permutations are endless

Thanks for the feedback. I will try to address your concerns in a new post

Thanks for this series, I’m really following it closely for ideas on how to exercise more efficiently after I’ve finished my ‘consistency building’ phase as I’m calling it.

While I do have access to a professional gym I think I’m still a bit confused by HIRT. My main issue seems to be in understanding most of the terms. I mean ’squat’ is simple enough, but cleans, thrusters, jack-knife, snatches… and then all the different kinds of the above has my head spinning a bit.

Can you recommend a good site or magazine or two where I can learn about these terms and see more pictures so I get the idea.

The second issue I have is figuring out how you are putting these exercises together into one motion, in the plank series and the leg squat series I can visualize it but I’m having trouble visualizing the others. Is the intention do be able to do the combination as one fluid movement?

Finally, I’d like to ask: my impression is that HIRT is likely best suited to someone of moderate to good physical condition and should not likely be tried at least many of the combinations for beginners without some supervision so that form in maintained and the person does not hurt themselves. I don’t think this holds for all of the exercises (like rows seem simple enough) but some look like they could go wrong if unsupervised (cleans I’m thinking in particular).

I’m wondering if using the HIRT ‘old school’ to develop the form for the individual motions is recommended before building them into a fusion exercise.

Thanks,
S.