Reply With QuoteYou should check out christian thibadeaus Optimum Volume Triaining (OVT).. Its one of the better hypertrophy programs I've had experience with.
Hypertrophy training
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Thread: Hypertrophy training
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05-18-2011, 05:31 PM #1Registered User
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Hypertrophy training
Hypertrophy-Specific Training
How does this look? I've been thinking about following another plan. I like the set and rep counts. I'm currently just doing everything 3x10-6 increasing the weight a little every set.
Just reading around trying to get new ideas. Here is what I do now,
A B off A B off off with the first A being monday.
Workout A: Upper Body
Chest - straight bench
Back - bent over rows
Chest - incline bench
Back - lat pulldowns
Deltoid - military press
Triceps - rope pull downs
Biceps - db curls
Trapezius - shoulder shrugs
Workout B: Lower Body
Quadriceps - squats
Hamstrings - romainian deadlifts
Quadriceps - seated quad extension
Hamstrings - lying ham extension
Calves - db calf raises
Abdominal - weighted situps
Obliques - side bends
this plan was taking from here Weight Training Workout Templates
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05-18-2011, 10:56 PM #2The king stay the king-
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05-19-2011, 12:18 AM #3Registered User
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found this link T NATION | Optimized Volume Training
this looks awesome.
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05-19-2011, 05:05 AM #4Senior Member ELITE MEMBER
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Just started a HST program, going to blast it for 6 weeks and see how much lean mass I can gain.
I'm not following the original template, changed it up to fit my needs, but I've been training for 4+ years now and know what works for me. If you've got less experience then follow it as laid out above.
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05-19-2011, 10:25 AM #5Registered User
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Yea even the above template looks kinda hard for me to pull off.
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08-24-2011, 02:51 PM #6Registered User
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Hi!
I started hst cycle once again. I have had good result with hst, so i am doing cycles now and then. I made a hst calculator + logbook for android phones. So that my hst training log comes with me easily.
Its at android market :
Hst calculator
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