Hi,
I am looking to maximize my hypertrophy gains. I have been training seriously for about 4-5 months, with Tom Mutaffis 3-Day Split, and I moved on to PHUL by Brandon Campbell. However in both of these routines, I have only found strength gains, but hypertrophic gains are close to none. This is why I am looking at HST. I have read a lot of the training logs and FAQs and I still do not understand HST.
I am wondering if this routine (from bodybuilding.com) would suffice for HST? Or do I have to have a Workout A and Workout B? I have seen many training logs that do 15 reps in a week, then move on to 10 reps, and eventually 5 reps. Is that a must for HST, or can I stick with 10 reps and the same exercises throughout my HST run?
Thanks in advance!
I am looking to maximize my hypertrophy gains. I have been training seriously for about 4-5 months, with Tom Mutaffis 3-Day Split, and I moved on to PHUL by Brandon Campbell. However in both of these routines, I have only found strength gains, but hypertrophic gains are close to none. This is why I am looking at HST. I have read a lot of the training logs and FAQs and I still do not understand HST.
I am wondering if this routine (from bodybuilding.com) would suffice for HST? Or do I have to have a Workout A and Workout B? I have seen many training logs that do 15 reps in a week, then move on to 10 reps, and eventually 5 reps. Is that a must for HST, or can I stick with 10 reps and the same exercises throughout my HST run?
| Legs Squat - 1x10 Stiff Leg Deads - 2x10 | Legs Squat - 1x10 Stiff Leg Deads - 2x10 | Legs Squat - 1x10 Stiff Leg Deads - 2x10 | Legs - 9 | ||
| Chest Incline Bench - 2x10 Dips - 1x10 | Chest Incline Bench - 2x10 Dips - 1x10 | Chest Incline Bench - 2x10 Dips - 1x10 | Chest - 9 | ||
| Back Chins - 2x10 (W.N.) Rows - 2x10 (W.N) | Back Chins - 2x10 (W.N.) Rows - 2x10 (W.N) | Back Chins - 2x10 (W.N.) Rows - 2x10 (W.N) | Back - 12 | ||
| Traps Shrugs - 1x10 | Traps Shrugs - 1x10 | Traps Shrugs - 1x10 | Traps - 3 | ||
| Shoulder Shoulder Press - 1x10 Lateral Raise - 1x10 Rear Delt - 1x10 | Shoulder Shoulder Press - 1x10 Lateral Raise - 1x10 Rear Delt - 1x10 | Shoulder Shoulder Press - 1x10 Lateral Raise - 1x10 Rear Delt - 1x10 | Shoulder - 9 | ||
| Biceps DB Curls - 2x10 | Biceps DB Curls - 2x10 | Biceps DB Curls - 2x10 | Biceps - 6 | ||
| Triceps Tricep Ext. - 2x10 | Triceps Tricep Ext. - 2x10 | Triceps Tricep Ext. - 2x10 | Triceps - 6 | ||
| Calves Calf Raise - 2x10 | Calves Calf Raise - 2x10 | Calves Calf Raise - 2x10 | Calves - 6 | ||
| Abs Crunches - 2x10 (Or Pick Your Own) | Abs Crunches - 2x10 (Or Pick Your Own) | Abs Crunches - 2x10 (Or Pick Your Own) | Abs |
Thanks in advance!
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