Full Body A B C Split?

Discussion in 'Hypertrophy-Specific Training (HST)' started by ryzd, Sep 23, 2016.

  1. ryzd

    ryzd New Member

    So hi. I am 27 years old ex powerlifter with 10 years expirience in gym, which 4years serious training with sheiko type programs and 6 years Just going to Gym and do some bench, chins and overhead press.

    I am thinking to start again serious lifting but this Time with bodybuilding and trying to mainitain healthy joints.

    So that leads to the question, can you do a b c type of hst cycle where you do the Basic 15s 10s 5s cycles, but using different exercise for every muscle Group on different training Session per week. I was thinkin to try this because my joints are pretty eager to cause overuse symptoms.

    Now i wrote that it sounds pretty silly question now:D but i am not specialist on this kind of programming so i will ask...
    Is there any reason not to do this? Exept motorlearning and trackability of different exercises?

    Sorry if my english is bad, its not My main laguange. Thanks
    Last edited: Sep 23, 2016
  2. mickc1965

    mickc1965 Well-Known Member

    I believe an A, B, C routine assuming 3 workouts per week can be done but you would have to increase the length of the overall cycle so set up would be as below

    Week 1 @ 80% of 15rm
    Week 2 @ 90% of 15rm
    Week 3 @ 100% of 15rm
    Week 4 @ 80% of 10rm
    Week 5 @ 90% of 10rm
    Week 6 @ 100% of 10rm
    Week 7 @ 80% of 5rm
    Week 8 @ 90% of 5rm
    Week 9 @ 100% of 5rm
    Week 10 - retest rep maxes?
    wchoppa and adpowah like this.
  3. ryzd

    ryzd New Member

    Okay:) thats pretty much one of the variations i was thinking of... Now i know i am not going to do something completely stupid by stand point of this program. Thanks for verifying it.

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