Hi everyone, I'm a long-time lurker but first time poster here. I have decided to start an HST (Hypertrophy-specific training) program which will last six to eight weeks. Last time I tried this program I made some good gains in mass and weights, so I am hoping that I once again see good results.
Some information about me:
Height - 6' 2"
Weight - 195lbs
Age - 23yrs
I've been working out consistently for four years, but I consider my gains to be below-average for the amount of time I have put in. In that time my weight generally hovered around 170-180lbs at approx. the same body weight percentage (I never measure). My feeling is that this slow progress is due to lack of intensity, lack of proper nutrition, and lack of basic compound movements in my routines. I've been working on rectifying this in the past year and have gained 20lbs since last May. In this past year I've been eating more calories, however I still need to improve my intensity as well as use more compound lifts. (Currently I do not Squat or Deadlift because I am not happy with my form.)
Below is the HST plan I'll be following:
(Note: There are six workouts for every two weeks, after which the repetitions for each exercise is decreased by 5 and weight #s are "reset".)
Weeks 1 & 2: 15 reps
Hack-Squat........ 35e 35e 45e 50e 55e 60e
Barbell Bench..... 95 105 115 125 135 145
Dips................... -- -- -- BW BW BW
Chinup Machine.. 75% 70% 65% 60% 55% 50%
Shoulder Raise... 100 105 110 115 120 125
Seated Row........ 100 105 110 120 125 130
Tricep Pushdown. 50 55 55 60 65 70
Ab Machine........ 55 60 65 80 75 80
Weeks 3 & 4: 10 reps
Lunge..................... 15e 20e 20e 25e 30e 35e
Hack Squat.............. 45e 55e 60e 65e 70e 75e
Lat Pulldown............ 100 105 110 115 120 125
DB Military Press...... 35e 40e 45e 45e 50e 55e
Barbell Bench........... 115 125 135 145 155 165
Seated Row.............. 120 130 140 150 160 170
Standing Skull Crush. 35 40 45 50 55 60
Dips........................ -- -- -- BW BW BW
Ab Machine.............. 65 70 75 80 85 90
Weeks 5 & 6: 5 reps
Lunge...................... 30e 35e 40e 40e 45e 50e
Hack Squat.............. 55e 65e 75e 80e 85e 90e
Chin-Ups................. BW BW BW BW BW BW
Pull-Ups.................. -- -- -- BW BW BW
Lat Pulldown............ 125 135 145 -- -- --
Barbell Bench........... 145 155 165 175 185 195
Fly.......................... 130 140 150 -- -- --
Shoulder Raise......... 140 145 150 155 160 165
Abs......................... 80 85 90 95 100 105
HST Website:
http://www.hypertrophy-specific.com/
novacat's HST log
Linear Mode
