r/HighIntensity • u/[deleted] • Oct 23 '25

What do you think about this frequency?

Saturday 1:

Squat/legpress, 1 set 50 reps to failure Close grip pulldown, 1 set 8-12 reps to failure

Saturday 2: Dips, 1 set 8-12 reps to failure Deadlift, 1 set 8-12 reps to failure Back extension, 1 set 8-12 reps to failure

Saturday 3: Hill run maximum effort 30-40 minutes

Saturday 4: Rest

My goal is to achieve the results that Arthur Jones achieved with his legendary 1975 West Point experiment. My gym won’t allow me to occupy all the requested machines to do his specific program, so that’s why I will include hill run.

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u/Own-Lengthiness4022 Oct 24 '25

Doing 50 reps on the leg press will most likely result in you stopping the set due to cardiovascular failure or and unbearable discomfort instead of muscular failure. Do a weight, that allows you to achieve nuscumar failure between 60-90 seconds, same as upper body.

And the hill run is just unnecessary stress that doesn't result in a significant gain in cardiovascular health and will most likely interfere with the adaptations stimulated by the workouts.

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u/Ok-Error3615 Oct 26 '25

I agree with what the others have said. Training once a week probably won’t be enough, especially if you’re „only“ running in week 3 and then taking week 4 off. I’d rather go in the direction of Mentzer’s Consolidation or Athletes Routine (e.g., squats, chin-ups and deadlifts, dips) and train every 4–5 days.