Hypertrophy Training

[PennStater]

Hey guys, I just wanted to see what you guys think about hypertrophy training. I've been running full out strength training for about 4 weeks now, and I'm going to switch to something new, as to prevent bodily adaptation.

Do I have the right idea behind hypertrophy training? I do no more than 6 sets PER BODYPART, which really only gives me like 2 different exercises at 3 sets apiece. Sets include anywhere from 10-15 reps and follow a 3-3 or 4-4 cadence (no pause in the middle). I believe the focus is on squeezing that muscle throughout the entire range of motion.

So, if you could just let me know if I'm accurate in my depiction and also if you have any other input about it I'd appreciate it. Heck, if you know of a better workout routine for a 4 week cycle I'll take a look at that too! Thanks

[ruseli]

HST
1. Do 2 weeks 15 reps, 2 weeks 10 reps, 2 weeks 5 reps, 2 weeks negative 5 reps, then 9-12 days off.Repeat cycle.
2. Do 10-12 exercises, whole body workouts, 3 times a week.
3. Do 1 or 2 sets pr exercise.
4. Do basic exercises.

This works. Think about f. ex. 3 way split where you train a bodypart once a week, for maybe 6 sets. If you put together HST for a week, and you are doing 2 sets on two exercises, you still get 6 sets on that bodypart pr week.

Rune

[italianbike996]

there's a link i posted somewhere to a site with info. i believe the site is just hst.xxx or something. if you look up 'hst training' in a search engine you'll find it. you CAN do more than 6 sets. generally 9 would be as high as you'd go. basically it's something like this:

quads 2 sets 10 reps
hams 2 sets 10 reps
calves 2 sets 10 reps
chest 2 sets 10 reps
delts 2 sets 10 reps
traps 2 sets 10 reps
bi's 2 sets 10 reps
tri's 2 sets 10 reps
forearms 2 sets 10 reps
back 2 sets 10 reps

you'd do it m/w/f or t/th/sat or whatever. you may want to alter it a little to your preference. i add in extra chest and tri workouts and i drop calves and hams. for weight you find your max for 10 reps. that will be your last weight on the 6th day (e.g. mwf mwf = 2 wks). then you decide how you want to space it out. say you bench 300lbs for 10 and each workout you want to increase the weight by 10lbs. so you're 2 weeks would look like this for the bench:

m 2x250x10
w 2x260x10
f 2x270x10
m 2x280x10
w 2x290x10
f 2x300x10

now say you you do 60lb dumbell curls and you want to do 5lb increments. it'd go like this:

m 2x35x10
w 2x40x10
f 2x45x10
m 2x50x10
w 2x55x10
f 2x60x10

[ruseli]

http://www.hypertrophy-specific.com
http://www.getbig.com
http://www.mikementzer.com