squats: 2 sets
leg curls: 2 sets
flat bench: 2 sets
incline bench: 1 set
bb rows: 2 sets
pullups: 2 sets
db shoulder press: 2 sets
rear delt flys: 1 set
tris: 1 set
bis: 1 set
wednesday: repeat
saturday: repeat
reps between 6-12.. depending how i'm feeling.
maybe alternate squats with deads
loooks like alot kinda doing each body part 3 times a week but its very minimal volume. high intensity of course
any thoughts?
Posted by: Tank316
what are your goals,meaning,weight loss,gaining muscle,just lifting to lift, what do you want to accompolish
Posted by: gopro
Quote:
Originally posted by Tank316
what are your goals,meaning,weight loss,gaining muscle,just lifting to lift, what do you want to accompolish
DITTO!
Posted by: greekgod718
Mifody what are you trying to do with yourself.......
Posted by: scott1963
MAYBE YOU COULD WORK TWO BODY PARTS PER SESSION(ONCE A WEEK) AND REALLY GO AFTER IT DURING THOSE SESSIONS. MULTIPLE SETS AND EXERCISES PER BODY PART. YOU WOULD PROBABLY GAIN MORE BY WORKING THAT MUSCLE GROUP COMPLETLY, ONCE A WEEK, THAN TO HIT IT LIGHTLY 3 TIMES A WEEK
Posted by: kuso
What you have described looks a lot like HST - Hypertrophy Specific Training.
ya basically thats where i got it from.. HST just modified slightly.
maybe it wont work if i dont do the reps right dunno
i wanna gain about 20 pounds lean as possible as i'm already at 16% bf
i know i should cut up some but whenever i start i give up right quick cause i think i'm not big enough.. need more muscle!
only 180 lbs 5'10"
like what the hell am i doing cutting when i wanna be 230, 5%
Posted by: kuso
I would say you absolutely MUST do the right reps and weight increases as they are set out.
A few guys I know on another board have finished and say it is amazing.
I thought I`d give it a go, and am now half way through my second week, and it`s killing me.
You cannot cut up on this plan though as you must eat sooooo much just to recover for the next workout.
Believe me, the 15 reps are agony.
Posted by: gopro
Certainly not a routine I would pick, but you have to give it a fair shot in order to see if it works FOR YOU. Keep us informed!
