just spotted this on ironage.com
DDBX
America Level
Offline
Posts: 34
Natural Born Ironager
HSIT Training
« on: Today at 03:43:45 AM »
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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.
Sample 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.
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.
All i ask is people give it a try and see for themselves, no magic just hard work here.
RC
DDBX
America Level
Offline
Posts: 34
Natural Born Ironager
HSIT Training
« on: Today at 03:43:45 AM »
--------------------------------------------------------------------------------
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.
Sample 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.
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.
All i ask is people give it a try and see for themselves, no magic just hard work here.
RC
