Hypertrophy-Specific-Training

[Yebro]

Hey guys,

Been reading a lot of interesting articles and been coming across this type of training method:

Hypertrophy-Specific Training

Basically its Progressive Overload but with a cycle of 5-6 weeks in which you train the muscle 3x week:
2 weeks of 15 reps/2 sets/ 2 exercises per muscle
2 weeks of 12 reps " "
2 weeks of 10 reps " "
2 weeks of 8 reps " "
2 weeks of 5 reps " "


I'd describe more about it but it'd be a lot simpler if the article is read lol its not long

If someone was using performancers, would it be an obvious choice to up the amount of exercises on a given day?

Thoughts?

 

[Tone5500]

I'm going to give it a read always like reading new routines .

 

[Yebro]

I'm going to give it a read always like reading new routines .

Awesome! let me know

 

[airagee23]

Post up the routine

 

[JewJistu012]

Yes please do.! Interested

 

[Yebro]

Post up the routine

You can adjust the routine however you like, its just that you gotta keep the main principles.

Scroll down midway to the routine on this webpage:
Hypertrophy-Specific Training

Yes please do.! Interested

you are currently doing HST?

 

[JewJistu012]

Might get flamed but I've currently been doing dc training for the past month yebro

 

[Yebro]

Might get flamed but I've currently been doing dc training for the past month yebro

how's it going for you?

I'm obviously going to be running something during my training regardless of HST or not

 

[JewJistu012]

Well since I'm just getting back to weights after not hitting them for 13 years I'm sure any program would work but I'm able to hit new pr every week and beating all my prior lifts every session.

But like I said it would prob happen on any program. No size gain though and ive been at 3500kcal. Might have to bump another 500

 

[romulus]

Interesting concept. I just changed my own workout to incorporate some similar principles--lower volume with more frequent lifting. If it pans out, I might give this a go.

 

[Yebro]

Interesting concept. I just changed my own workout to incorporate some similar principles--lower volume with more frequent lifting. If it pans out, I might give this a go.

please keep us updated. considering doing this on my next run

 

[romulus]

I definitely will. I've been studying up on it, and I am going to start employing the principles (if not follow the template HST program) after I take a week off for "strategic deconditioning." I got a twinge in my lower back last time I did squats, so it is a good time for a short rest, anyway.

 

[Bundy1991]

Looks promising. Also interested in this

 

[romulus]

I'm actually starting a modified version to go along with my first cycle. I've pinned twice, and my modded HST program begins tomorrow. I'm pretty stoked--I'm expecting good results.