HGM Phase 2

[MrZee32]

Hi All,

I am supposed to be starting phase 2 of HGM today, and as I see has been discussed, it was taken off the MH website. I have all of the logs and exercises saved to my computer, but the instructions for phase 2 I don't have. If anyone has them, and could pass along the info, I would really appreciate it. I need to know how many reps per set, and how to the compound sets....I am assuming that I do 3 sets of each compound set before moving to the next one, but any clarification would be very much appreciated.

Thanks

[MrZee32]

Also, I need instruction on how long to rest between sets.

Thx

[Jabrony]

Instructions for the Beginner Program:

"Alternate between Workout A (upper body) and Workout B (lower body) each workout, 3 days a week. So you'll perform Workout A twice the first week (on Monday and Friday, for instance) and Workout B once (on Wednesday). The following week, you'll do Workout B on Monday and Friday and Workout A on Wednesday. Do eight to 12 repetitions of each exercise in a superset--a pair of exercises that work opposite muscle groups--with no rest between exercises. After completing both exercises, rest 90 seconds, and repeat one or two times, for a total of two or three sets of each exercise. Then rest for 90 seconds and begin the exercises in the next superset."

For Intermediate/Advanced:

"Do Workout A and Workout B twice each week. Perform Workout A first in the week, and then do Workout B the following day. Rest a day or two, then repeat the workout sessions. So you might do Workout A on Monday and Thursday, and Workout B on Tuesday and Friday. Do 6 to 10 repetitions of each exercise in a compound set-pairs of exercises that work the same muscle group-with no rest between exercises. After completing both exercises, rest 90 seconds, and repeat one to two times, for a total of two or three sets of each exercise. Then rest 90 seconds and begin the exercises in the next superset."

Hope this helps.

[MrZee32]

That is exactly what I needed

Thanks a million

[Brazzo]

Hi guys,

I'm currently finishing up Phase 4 of HGM but with Men's Health new redisigned webpage I can't find the program anywhere. The links to the program on this webpage are invalid....does anyone know if we can still access the program online?

It's a great program and the only thing the MH webpage had going for it.

[Jabrony]

Brazzo,

Here's a link to the South African Men's Health site.

http://www.menshealthsa.co.za/story..../Homegrown.php

It still has the Homegrown Muscle Program up and running, but in the incorrect order. Here's the order in which the phases were originally released:

Phase I: Iron Manual
Phase II: Superset for Super Gains
Phase III: Strong Medicine
Phase IV: Gimme a V
Phase V: Summer Champ
Phase VI: Washboard Worthy
Phase VII: Sprint Condition
Phase VIII: Mass Construction
Phase IX: Record Gains
Phase X: Cutting Edge

Note that there are a couple of extra phases on the South African site. They divided the two 8 week phases (Iron Manual and Washboard Worthy) into seperate, 4 week phases. Both of the original phases keep the same exercises, but change their rep/rest schemes after the first 4 weeks. They've separated the new rep/rest schemes into their own phases.

Also, they've renamed the "Summer Champ" phase to "Homegrown Muscle."

Head over there and get the workouts before they take it down there too.

[Brazzo]

Thanks a lot Jabrony I really appreciate it!

Its funny that the new and "improved" MH Website gets rid of their best feature(HGM).