4day Hst Split. Upper/lower?

Discussion in 'Hypertrophy-Specific Training (HST)' started by robthebeast, Jan 15, 2017.

  1. robthebeast

    robthebeast New Member

    Anyone do a 4 day upper lower split incorporating hst? I ran the usual 3 day full body for a LONG time. The past few months i switched to madcows 5x5 but im just getting nowhere with that routine so im thinking of going back with HST but a 4 day split.
  2. Old and Grey

    Old and Grey Super Moderator Staff Member

    I would recommend a push/pull versus an upper/lower. Cutting back to working a muscle twice weekly requires an increase in body part workout volume also. Normally about 50% greater than you used in a thrice weekly workout.
    Last edited: Jan 16, 2017
  3. adpowah

    adpowah Active Member

    Madcow wants you gaining weight weekly right? Are you able to keep up with the calorie surplus?
  4. robthebeast

    robthebeast New Member

    Yeah i had to quit it. I decided i need to get the bf% down a bit before i try and add more size. Im right around 14-15% right now.
  5. adpowah

    adpowah Active Member

    Yeah I understand that, I think I am finally getting into the mid teens myself. What will be your calorie goals for this change?

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