Thread: HSIT Training

The best pure hypertrophy routine is a hybrid HST that works much better for a longer cycle higher volume that turns into a low volume HIT Hybrid.

Routine

Squat
SL Deads
Bench
Incline Bench
Bent Row
Pulldown
Overhead Press
Curl Lying Tricep Ext
C Raises

Start with 3 sets of 10 using a weight that allows you to get all 3 sets easily. Say 50 lbs below your 3 sets of 10 maximum for L bodyparts 25 for small. Then M-W-F you add 10 lbs each workout for L Bodypart 5 for small until you can not do 3 sets of 10 then go to 2 sets of 10 when you can not get the 10 on the second set go for one set of 10 then when you fail before 10 go to 3 sets of 5 using your one set of 10 max.
Follow the same formula. Once you fail to get one set of 5 then you start all over again but add 10 lbs to your starting weight to L Bodyparts and 5 to small and let it begin again.
Take 90-120 sec between sets.
You can take a week off after each cycle but its not necessary.

Give it one cycle and you will be a beliver.

This is for any level though not just beginners. This will bring anyone to their maximum potential in the shortest amount of time.
The HSIT method is showing to produce hypertrophy at greater rates but its the methods not the routine.

Train a muscle more frequently 2-3x a week
Use compound movements, 6-8 is best
Use the 3-5, 9-11 rep ranges
Use higher volume and higher intensity training for short cycles
Use increment loading over several workouts
Train the body as a whole and Rest it as a whole

Very simple yet very effective.
Nothing fancy but if you incorporate the methods into a routine you will grow at any stage.

Al i ask is people give it a try and see for themselves, no magic just hard work here.

Are you saying youll notice faster/better results with this than from a simple 3 day/14 set split?