Hypertrophy Specific Training

[Loaded Gun]

I came across this site, and looks interesting... I am going to use this.


Hypertrophy-Specific Training

 

[denizen]

I started my third cycle of HST yesterday. My lifts are Curl, Front Raise, Upright Row, Overhead Tri Extensions, Press, Flat Bench, Straight Leg Deads, Rows and Squats. The first week I do as much as possible with dumbbells. Second week is all barbell. I only do calves on Friday due to a new program that trashes them really bad....I can barely walk for a couple days!

Weeks 1-2 are 4x15. Weeks 3-4 3x10. Weeks 5-6 are 2x5.

 

[Loaded Gun]

I have always done split workouts never a full body workout, so this is full body HST 3x/week. I am following the example they posted on the website with pretty much the exact given exercises. Week 1,2 will be 15 reps, then week 3,4 will be 10 reps, week 5,6 will be 5, then repeat. Increasing weight with decrease in reps. That's basically the layout I have gotten from it and will follow. Oh, also 90 second rest in between sets, the whole thing takes me about an hour. Then 20-30 mins cardio on rest days.

What has your experience been like doing this HST? Anything you notice yet?

 

[denizen]

I have always done split workouts never a full body workout, so this is full body HST 3x/week. I am following the example they posted on the website with pretty much the exact given exercises. Week 1,2 will be 15 reps, then week 3,4 will be 10 reps, week 5,6 will be 5, then repeat. Increasing weight with decrease in reps. That's basically the layout I have gotten from it and will follow. Oh, also 90 second rest in between sets, the whole thing takes me about an hour. Then 20-30 mins cardio on rest days.

What has your experience been like doing this HST? Anything you notice yet?

the first cycle was easy because I used 10lb increments for all lifts, and had plenty left in the tank in week 1, 3 and 5. So the second cycle I did 5 lbd increments for all lifts, which made weeks 1, 3 and 5 more demanding. And I pushed my 15, 10 and 5 rep maxxes way up for my second cycle. I hope that makes sense. And the last day of my second cycle was by far the biggest weight progression I've ever made in twelve weeks.

 

[VirginMuscle]

Seems like a lot of volume condensed in 3 days and is definitely against the typical hypertrophy mantra. Let us know how it goes.