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? [TABLE] [TR] [TD]Legs Squat - 1x10 Stiff Leg Deads - 2x10[/TD] [TD][/TD] [TD]Legs Squat - 1x10 Stiff Leg Deads - 2x10[/TD] [TD][/TD] [TD]Legs Squat - 1x10 Stiff Leg Deads - 2x10[/TD] [TD] Legs - 9[/TD] [/TR] [TR] [TD]Chest Incline Bench - 2x10 Dips - 1x10[/TD] [TD][/TD] [TD]Chest Incline Bench - 2x10 Dips - 1x10[/TD] [TD][/TD] [TD]Chest Incline Bench - 2x10 Dips - 1x10[/TD] [TD] Chest - 9[/TD] [/TR] [TR] [TD]Back Chins - 2x10 (W.N.) Rows - 2x10 (W.N)[/TD] [TD][/TD] [TD]Back Chins - 2x10 (W.N.) Rows - 2x10 (W.N)[/TD] [TD][/TD] [TD]Back Chins - 2x10 (W.N.) Rows - 2x10 (W.N)[/TD] [TD] Back - 12[/TD] [/TR] [TR] [TD]Traps Shrugs - 1x10[/TD] [TD][/TD] [TD]Traps Shrugs - 1x10[/TD] [TD][/TD] [TD]Traps Shrugs - 1x10[/TD] [TD] Traps - 3[/TD] [/TR] [TR] [TD]Shoulder Shoulder Press - 1x10 Lateral Raise - 1x10 Rear Delt - 1x10[/TD] [TD][/TD] [TD]Shoulder Shoulder Press - 1x10 Lateral Raise - 1x10 Rear Delt - 1x10[/TD] [TD][/TD] [TD]Shoulder Shoulder Press - 1x10 Lateral Raise - 1x10 Rear Delt - 1x10[/TD] [TD] Shoulder - 9[/TD] [/TR] [TR] [TD]Biceps DB Curls - 2x10[/TD] [TD][/TD] [TD]Biceps DB Curls - 2x10[/TD] [TD][/TD] [TD]Biceps DB Curls - 2x10[/TD] [TD] Biceps - 6[/TD] [/TR] [TR] [TD]Triceps Tricep Ext. - 2x10[/TD] [TD][/TD] [TD]Triceps Tricep Ext. - 2x10[/TD] [TD][/TD] [TD]Triceps Tricep Ext. - 2x10[/TD] [TD] Triceps - 6[/TD] [/TR] [TR] [TD]Calves Calf Raise - 2x10[/TD] [TD][/TD] [TD]Calves Calf Raise - 2x10[/TD] [TD][/TD] [TD]Calves Calf Raise - 2x10[/TD] [TD] Calves - 6[/TD] [/TR] [TR] [TD]Abs Crunches - 2x10 (Or Pick Your Own)[/TD] [TD][/TD] [TD]Abs Crunches - 2x10 (Or Pick Your Own)[/TD] [TD][/TD] [TD]Abs Crunches - 2x10 (Or Pick Your Own)[/TD] [TD] Abs [/TD] [/TR] [/TABLE] Thanks in advance!
Download and read the book, it should help. Routine looks ok, volume may need tweaking though. Don't forget diet.
When I try to download it, it asked me to enter the words so that the download could be authorized. But whenever I key in the correct answer, it always refreshes the whole page. So there wasn't a download link generated.
Weird, I just downloaded it in firefox with no issue. I guess I'll have to get a couple mirrors up or something. Try clearing cache and cookies yet?
Yes, I've tried clearing cache and cookies but still na-uh. Could you kindly upload it to mega.co.nz? That's one of the only file sharing sites that work for me. Thank you!
