Ask The Hitman

  • Thread starter Deleted member 77403
  • Start date

Big_Dangerous

Talk Tennis Guru
Are you being serious? 4 hours gym and 3 hours sports time every day? Only 6 hours of sleep? Be careful your body needs time to recuperate.
And works an 8 hour a day job? I call ******** on that. Nobody can sustain that everyday. And who has time to spend 4 hours in the gym before working an 8 hour day and then 3 hours of sports at night... No offense, but that's just insanely idiotic. I'm all for fitness and staying in shape, but how do you have any life whatsoever if you spend 15 hours a day working/working out? And no ****ing way you can do a 4 hour workout every morning on like 6 hours of sleep.

"No no no, nothing about this adds up at all."

 

Rago

Hall of Fame
And works an 8 hour a day job? I call ******** on that. Nobody can sustain that everyday.
A person can either train long or train hard.

Claiming to do both = bullsh!t alert unless the person is blasting a bunch of gear.

1 hr a day of quality resistance training (full body) twice week and a bit of cardio on other days should be more than enough for the average Joe.

Squats and chin ups probably hit most of the muscles in the body; best bang for buck right there.
 

Big_Dangerous

Talk Tennis Guru
A person can either train long or train hard.

Claiming to do both = bullsh!t alert unless the person is blasting a bunch of gear.

1 hr a day of quality resistance training (full body) twice week and a bit of cardio on other days should be more than enough for the average Joe.

Squats and chin ups probably hit most of the muscles in the body; best bang for buck right there.
Yeah, I saw his break down, and I'm like you need 4 hours in the gym to burn 1200-1400 calories?

For legs, I usually hit 12-1400 calories in like 70-90 minutes with some cardio on a resistance bike, motion trainer/elliptical.

Yeah, I have a route with Kettlebells that has squats, slashes, swings, tows, etc. It pretty much works everything and I'm left pretty sore the next day or so.
 

onehandbh

Legend
Good to see you are making progress. Keep in mind that the lower you go, the more important the diet becomes. Low body fat is more about what you put on your plate than it is about what you do in the gym, especially when you are trying to push below 12 %. Start putting more emphasis on the diet aspect....remember that is 80% of the puzzle, so it is not something you want to overlook in any way.
Been traveling quite a bit the last couple months so it has been harder to eat a consistent diet. Also got a little less sleep.

As a result, strength-wise, I seem to have stalled in some of the exercises or progress has slowed.

Over the last several months, the only other exercise besides the workouts you gave me has been some tennis (doubles) and occasionally yoga.
I don't really get much of a workout from doubles, so I might start playing some pickup basketball and/or ultimate frisbee since it gets me running more in an explosive way. Have only played basketball 2-3 times in the last 10+ years and was curious what my standing vertical currently is. It is now only 23 inches.

Is it reasonable to add some sort of vertical jump program on top of the full body workout you gave me (where I go to the gym every 3 to 4 days)?

Or should they be done during different periods/times?
 
Help me out here... In the Ang Lee Hulk movie starring Eric Bana, in which track-and-field event scene do you think The Hulk had the best form? I can’t decide. I am hoping you are the right person to help.

A. Shotput
B. Discus
C. Hammer throw
D. Triple-Jump
E. Sprint
F. Other?
 

randzman

Rookie
Dear Hitman, how does one estimate '80% intensity'?

IOW, how does one know the difference between the effort needed to be in the zone of optimizing gains vs. going too far.

extra points: How could Kevin Durant have made a better judgement to stay out of the game?
 
D

Deleted member 77403

Guest
Back in this thread. Apologies for the delay. I will start catching up on everything that has been going on and answering the questions. :)
 

onehandbh

Legend
Another update. After a long vacation that included lots of daily walking and little other exercise, I lost a few pounds (both fat & muscle).
Overall, compared to when I started the workout program, I am now at about the same lean mass, dropped 3.5% bodyfat, and a bit stronger.

Update:

Nov 7, 2018: (Start date of using Hitman workout)
74.4 kg
17.3% bf

Dec 11, 2018:
74.4 kg
15.7% bf

Jan 25, 2019:
74.6 kg
15.3% bf

Apr 26, 2019:
73.5 kg
14.5% bf

June 25, 2019:
71.8 kg
13.8% bf
 
Hello Hitman.

While visiting Asia I caught up with a friend who used to be a regular in this forum, he recommended you and this thread for advice on physio and recovery.

It appears I might have a minor case of shoulder impingement. The symptoms are I cannot “lift” on the backhand side like normal and serve power is compromised I would guess by about 30-40%. I likely have developed shoulder impingement due to using 1HBH improperly when coaching [i am usually a 2H but use 1H because of feeding].

Everything I have read online suggests anti-inflammatory like Asprin or Ibuprofen, this is fine. The trouble is it also appears I need to stop tennis for about 2-3 months which is really a last measure, because students depend on me. Especially in summers, when they have more time from school to commit to their development.

My question is this - if I power through the occasional stab of pain when I hit a topspin 1HBH, what potential worse case scenario am I looking at?

Do you think there’s permanent risk? If I can just get through the next 2.5 months I’m okay taking an extended break when school begins again. There’s 1 kid whom I am especially bonded with and it would severely affect her development if I wasn’t able to give court time the next few months.

Thank you for any advice and guidance on the above issue!!
 

onehandbh

Legend
Hello Hitman.

While visiting Asia I caught up with a friend who used to be a regular in this forum, he recommended you and this thread for advice on physio and recovery.

It appears I might have a minor case of shoulder impingement. The symptoms are I cannot “lift” on the backhand side like normal and serve power is compromised I would guess by about 30-40%. I likely have developed shoulder impingement due to using 1HBH improperly when coaching [i am usually a 2H but use 1H because of feeding].
I am not @Hitman , but I am confused by your post. You are feeding balls using a 1HBH? or you are hitting a 1HBH groundstroke with one of your students?
And you are hitting it improperly? or just that one time that caused the injury?
 
I am not @Hitman , but I am confused by your post. You are feeding balls using a 1HBH? or you are hitting a 1HBH groundstroke with one of your students?
And you are hitting it improperly? or just that one time that caused the injury?
Well, because I always have 1-3 balls in my hand during drills + feeding over the years I’ve ended up using a lot of 1H [usually continental grip].

Naturally I am a 2H player, the impingement might have set in because I may be hitting a little late. I never really technically tried to learn it.

Thank you for your questions!
 
I will be back to answer questions at the conclusion of Wimbledon. Thanks for your patience.
Have a good one! In the meanwhile I am pursuing a different strategy, left handed tennis! It’s got ups and downs but if I stick with it for a few months I should to be able to continue classes with the kids. With a rebound wall I’m getting better left handed quite well!
 

CiscoPC600

Professional
Cardio training, and by that I refer to isotonic movements, such as running, cycling and jumping rope assist in creating a caloric deficit so that your body taps into its adipose tissue to mobilise triglyceride fatty acids to be burned for fuel. The key words here are - assist and caloric deficit. To get that lean look, you need to change your overall body composition, that is increasing lean muscle mass and losing fat, and cardio by the definition I gave above helps an individual get there by forcing the body to burn additional stored calories from bouts of exercises.

However, you can achieve that same look, by just lifting weights, maintaining muscle mass, and focusing on the main thing....your nutrition. You cannot ever out train a bad diet, so the first thing you need to do whenever going on a quest for re-composition of your body, or exercise in general is to get your kitchen in order. Eat the correct foods that promote muscle growth and help burn fat, and that provide you with caloric deficit over a period of time. I will say this, it is not wise to be in caloric deficit every day, you body needs refeeds to ensure your leptin levels are with there should be, leptin helps control your metabolism. You can lift weights, and use your diet and muscle to help shed the fat if you so wish.

I have done this many times, I admit it takes a bit longer than if I put in sprinting or jumping rope, but there have been times I wanted to attain a much fuller muscular look, but look dialled in also, I would eat super clean for 16 to 20 weeks, using things such as carb cycling, fasting, re feeds etc but lift heavy and hard five to six times a week without any cardio and still get that look. I can speed it up to 10 weeks if I put in the cardio, because as I said before, cardio assists, but it is not the be all end all. There are many ways to do, but the key is the same, to get a caloric deficit.

Djokovic uses a variety of techniques, cross training his tennis with strength and conditioning training to help build his stamina and endurance and of course his diet is spot in that photo.

Well, I need to follow your advice as months later I'm in the same position. Stamina in back to back days of tournament matches (singles and doubles) is not where I want it to be. My IT bands and quads always feel sore the next day to the point where I'm not moving as well...and that's despite following a regimented stretching routine before and after. I know I could play less draws but sometimes you get knocked out in the early round and it sucks to be done.

So, I wanted to do a follow up, what kind of cardio training plan would you recommend? In other words, should I be doing sprints? Long distance running? How long should I jump rope? How many days a week?

I currently play tennis 3-4 times a week--most of the time 4 times. So that's how much time I have after work haha. My footwork is the source of my problems and that's caused by fatigue, so I'm ready to make an actual change. Hit me, Hitman.
 

onehandbh

Legend
One more update before I go on another vacation.
Bodyfat now down to 11.8% and gained a little more weight back at the same time.
The only change in the last two months or so is that I started to eat a little more and also started playing some singles (tennis) a little bit instead of just doubles.

Date
bodyweight
bodyfat%

Nov 7, 2018: (Start date of using Hitman workout)
74.4 kg
17.3% bf

Dec 11, 2018:
74.4 kg
15.7% bf

Jan 25, 2019:
74.6 kg
15.3% bf

Apr 26, 2019:
73.5 kg
14.5% bf

June 25, 2019:
71.8 kg
13.8% bf

July 25, 2019
73.3 kg
11.8% bf
 

Username_

Hall of Fame
One more update before I go on another vacation.
Bodyfat now down to 11.8% and gained a little more weight back at the same time.
The only change in the last two months or so is that I started to eat a little more and also started playing some singles (tennis) a little bit instead of just doubles.

Date
bodyweight
bodyfat%

Nov 7, 2018: (Start date of using Hitman workout)
74.4 kg
17.3% bf

Dec 11, 2018:
74.4 kg
15.7% bf

Jan 25, 2019:
74.6 kg
15.3% bf

Apr 26, 2019:
73.5 kg
14.5% bf

June 25, 2019:
71.8 kg
13.8% bf

July 25, 2019
73.3 kg
11.8% bf
congratulations! keep up the good work.
 
D

Deleted member 77403

Guest
When do you guys prefer to lift (in the mornings or evenings)?
Depends. I have had periods where I trained very early in the morning, mid morning, afternoon, early evening and even late evening. It is about getting into a routine that works, once you settle into that routine, it becomes quite straight forward in my experience anyway. Though the majority of my training has been early afternoon.
 
D

Deleted member 77403

Guest
Been traveling quite a bit the last couple months so it has been harder to eat a consistent diet. Also got a little less sleep.

As a result, strength-wise, I seem to have stalled in some of the exercises or progress has slowed.

Over the last several months, the only other exercise besides the workouts you gave me has been some tennis (doubles) and occasionally yoga.
I don't really get much of a workout from doubles, so I might start playing some pickup basketball and/or ultimate frisbee since it gets me running more in an explosive way. Have only played basketball 2-3 times in the last 10+ years and was curious what my standing vertical currently is. It is now only 23 inches.

Is it reasonable to add some sort of vertical jump program on top of the full body workout you gave me (where I go to the gym every 3 to 4 days)?

Or should they be done during different periods/times?
Update:

Nov 7, 2018: (Start date of using Hitman workout)
74.4 kg
17.3% bf

Dec 11, 2018:
74.4 kg
15.7% bf

Jan 25, 2019:
74.6 kg
15.3% bf

Apr 26, 2019:
73.5 kg
14.5% bf
One more update before I go on another vacation.
Bodyfat now down to 11.8% and gained a little more weight back at the same time.
The only change in the last two months or so is that I started to eat a little more and also started playing some singles (tennis) a little bit instead of just doubles.

Date
bodyweight
bodyfat%

Nov 7, 2018: (Start date of using Hitman workout)
74.4 kg
17.3% bf

Dec 11, 2018:
74.4 kg
15.7% bf

Jan 25, 2019:
74.6 kg
15.3% bf

Apr 26, 2019:
73.5 kg
14.5% bf

June 25, 2019:
71.8 kg
13.8% bf

July 25, 2019
73.3 kg
11.8% bf

Well done! You have made some very impressive changes there, and I understand it was not easy to follow what I gave you, but you took the most important out of the routine and applied it and that is the consistency. People always ask me what is the magic pill, what is the trick, and it is quite simple, it is consistency. Once you know the correct path, you just need to be consistent. Keep at it, but remember, the lower your body fat goes, the more the diet will be come crucial to help you stay there. Providing the correct nutrient dense sources of food will help manage your metabolic rate and most importantly keep your hormones in check. The key is always to make sure you have the right levels of each hormone, if you have that, everything else becomes a lot more manageable. Keep at it, looking forward for the the next update.
 
D

Deleted member 77403

Guest
Help me out here... In the Ang Lee Hulk movie starring Eric Bana, in which track-and-field event scene do you think The Hulk had the best form? I can’t decide. I am hoping you are the right person to help.

A. Shotput
B. Discus
C. Hammer throw
D. Triple-Jump
E. Sprint
F. Other?
Are you talking about the scene with the military in the desert? If you look at each of those things you stated, you can see they require a ton of fast twitch muscle fibers for the explosive ballistic movement. So, all those things have a lot in common in regards to how the body responds. Very difficult for me to say decisively which one the hulk does best.
 
D

Deleted member 77403

Guest
How often do you guys eat "junk food"?
When I am in maintenance mode, I give myself two meals a week. When I am in bulking mode, I actually don't eat those types of foods, I increase the quantity and even possibly the frequency of the cleaner foods I eat when I get ripped and just don't do anywhere close to the same amount of cardio. The diet doesn't really need to change that much, but of course, it is wise to treat yourself once or twice a week, since the brain works on a reward basis. Cheat meals actually play a very important part helping you continuously adhere to a healthy lifestyle, because by allowing yourself that once or twice a week, you prevent yourself from falling off the wagon after a prolonged strict diet. Also, the majority of us have social circles that we participate in, so if for those you make them the days where you let your hair down, it also helps, because it feels like you are not missing out, you are putting in the hard work, so you can enjoy the occasional treat.
 

megamind

Hall of Fame
First, I'd like to say thank you, I've learned a lot by reading this thread.

I'd love it if you could help me out with these questions :)


1) How do you conquer skinny-fatness?

When I first started going to the gym about 2.5 months ago (had never done weights before), I was at 22% body fat with very little muscle, so I decided to cut (hope that was the right decision). Now, I'm at 18%.

Overall, I am a little stronger, but I don't feel/look that much stronger (I'm still skinny fat imo). For example, when I started I could only 1 set of 10 bench presses at 40 lbs, and now I can do that at 75 lbs.

I'm planning on cutting till about 16% BF before bulking, but I'm sort of anxious to start bulking lol / just tired of being skinnyfat. Does 16% sound like a good time to go to maintenance and then bulking? For cutting, I've been doing 16-8 intermittent fasting daily, a 400-500 calorie deficit daily, and about 0.8g/lb protein a day, 3 strength workouts a week, and 2 cardio workouts a week.

Would love to hear your thoughts on my situation, and how I can get out of this skinny fat conundrum


2) imo, personal trainers have bad rep. But you obviously know you're ****. How do you go about finding the ppl, like you, who actually know what they're doing?
 

styksnstryngs

Professional
Hey @Hitman, how sore do you think I could be after an hour to an hour and a half of lifting? I'm hitting the gym 6 days a week, abs 4 of those days, and a 30 minute jog every morning. Here's my schedule:

Monday- Back and Biceps

Tuesday- Legs/Shoulder

Wednesday- Off

Thursday- Chest/back

Friday- Arms

Saturday- Legs/Shoulder

Sunday- Chest/Triceps

I ask because I'm definitely not getting as sore as I was just a couple months ago when I started lifting, but my progress with newbie gains is still pretty good. Also, how much longer do you think the newbie gains will last? I've been really committed and I'm already pretty much addicted, but I'm trying to retain as much muscle mass while I cut (endomorph, probably around 14-16% bf right now) and then start bulking around December. I hope to bench 3x10 135lbs by then, right now I'm at 3x10 with 115. A lot of things, but some general advice would be appreciated.
 

SpinControl

New User
Good nutrition, good health, not on any medications, no high blood pressure, no high cholesterol, no sign of arthritis but starting to push the max on normal BMI. I'm only 6 pounds from being overweight and I'm working on never hitting that mark. It gets tough over 50, the metabolism is garbage. I'll give what you've said a try - and the triceps are the worst! especially for women my age.
Hitman, do you know anything about BioTe?
Per a radio guy in my city, he swears by it. He's in his 60's and says that he feels 20 years younger.
Just wondering because I am considering it myself! Added energy and potential weight loss (hopefully, as it also can cause gain).

NOTE: It's for both men and women; (cenegenics) studies are inconclusive according to my doctor.

[update: sorry, Hitman, I thought you posted the quote, so I changed my reply.]
 

T1000

Legend
Hey @Hitman, how sore do you think I could be after an hour to an hour and a half of lifting? I'm hitting the gym 6 days a week, abs 4 of those days, and a 30 minute jog every morning. Here's my schedule:

Monday- Back and Biceps

Tuesday- Legs/Shoulder

Wednesday- Off

Thursday- Chest/back

Friday- Arms

Saturday- Legs/Shoulder

Sunday- Chest/Triceps

I ask because I'm definitely not getting as sore as I was just a couple months ago when I started lifting, but my progress with newbie gains is still pretty good. Also, how much longer do you think the newbie gains will last? I've been really committed and I'm already pretty much addicted, but I'm trying to retain as much muscle mass while I cut (endomorph, probably around 14-16% bf right now) and then start bulking around December. I hope to bench 3x10 135lbs by then, right now I'm at 3x10 with 115. A lot of things, but some general advice would be appreciated.
Soreness is not a good way to measure if a workout is effective or not. The body adapts quickly so you don’t really get sore after lifting after a couple weeks. If you’re still seeing results then the program is working. Newbie gains last somewhere around 8-18 months.
 

thehustler

Semi-Pro
Why is there a red dot in the middle of my chest and now why is it moving up to my fdsajkfl;jalk vjsdfklsd akl;fjwero;qjrp...........................
 

onehandbh

Legend
Okay, it's been almost a year now.
Final update before I switch to a different workout.

Starting stats on Nov 7, 2018:
total weight: 74.4 kg
bodyfat%: 17.3 (12.87 kg)
lean body mass: 61.53

Ending stats on Oct 20, 2019:
total weight: 71.2 kg
bodyfat%: 12.0% (8.54 kg)
lean body mass: 62.66 kg

So overall in the last year, I lost 7.0 lbs of total bodyweight, but...
I gained about 2.5 lbs of muscle and lost 9.5 lbs of fat.
 

T1000

Legend
Okay, it's been almost a year now.
Final update before I switch to a different workout.

Starting stats on Nov 7, 2018:
total weight: 74.4 kg
bodyfat%: 17.3 (12.87 kg)
lean body mass: 61.53

Ending stats on Oct 20, 2019:
total weight: 71.2 kg
bodyfat%: 12.0% (8.54 kg)
lean body mass: 62.66 kg

So overall in the last year, I lost 7.0 lbs of total bodyweight, but...
I gained about 2.5 lbs of muscle and lost 9.5 lbs of fat.
That’s some great progress. Congrats
 

Tennis_Hands

Talk Tennis Guru
Too bad @Hitman deleted his account. Wanted to thank him.
You could thank him anyway. Even if he isn't reading right now, I believe that he will sometime into the future. I trust that he will also return, so work to make him (and yourself obviously) proud.

:cool:
 

Raul_SJ

Legend
Okay, it's been almost a year now.
Final update before I switch to a different workout.

Starting stats on Nov 7, 2018:
total weight: 74.4 kg
bodyfat%: 17.3 (12.87 kg)
lean body mass: 61.53

Ending stats on Oct 20, 2019:
total weight: 71.2 kg
bodyfat%: 12.0% (8.54 kg)
lean body mass: 62.66 kg

So overall in the last year, I lost 7.0 lbs of total bodyweight, but...
I gained about 2.5 lbs of muscle and lost 9.5 lbs of fat.
You say you actually work out less now? What Hitman advice were you following?
 

onehandbh

Legend
You say you actually work out less now? What Hitman advice were you following?
Just looked back and I was wrong. I was working out once every 5-7 days but it was a full body workout that took a long time.
Switched to shorter but more frequent workouts. They last about 1 hour total including warmup and I go every 3-4 days a week, with occasionally longer breaks when traveling or tired. I said I was looking to get a little leaner and maybe gain a little muscle.

The workout he gave me is on page 3 of this thread. The two areas that probably limited the effectness were 1) lack of sleep 2) inconsistent diet (I eat what I want) 3) I rarely did ab exercises b/c they were at the end of the workou and I either ran out of time or got lazy.

Here is the workout I followed from @Hitman: I also used to eat right after exercising and I instead waited about 30-45 min before eating.
---

Protein synthesis stimulation is about a 72 hour window, so you are good to hit a muscle every three to four days depending on just how genetically gifted you are. With what you have shown we, we are going to do the following - a barbell workout, alternating with a dumbbell workout. The idea behind this is, your sympathetic nervous will be taxed more, if the pressure your body feels while doing the same movements is changed for the more stable barbell to more unstable dumbbell which recruits more motor neurons and stabilizer muscles.

So you have workout A and workout B

Workout A - The Barbell workout (Each exercise to be done between 8 to 12 reps and for four working sets)
Flat Bench Press
Barbell Back Squat
Barbell Dead Lift
Barbell Miltary Shoulder Press
Bent over Barbell Row
Standing Barbell Curls

Workout B - The Dumbell workout (Each exercise to be done between 8 to 12 reps and for four working sets)
Incline Dumbbell Press
Dumbbell Lunges
Bent Over Dumbbell rows
Shoulder Dumbbell Press
Standing Alternate Dumbbell Curls
Plank to failure and Hanging Leg raises to failure

Repeat cycle. I want you to try this for six weeks at least, and steadily increase the weight, focus on progressive overload, to get bigger, and stronger. As for your diet, try to get more protein in, so you can benefit from this workout, a whey protein supplement can help post workout, and a caesin protein can help in the evenings.
 
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