Muscle Hypertrophy question

P

patesguy

0
Ok. I will call myself a noob... so i have a question regarding a Hypertrophy workout I have come across...

EXERCISE
Squat - 10 Reps
Stiff Leg Deads - 10 Reps 2 sets
Incline Bench - 10 Reps 2 sets
Dips - 10 Reps
Rows - 10 Reps 2 sets
Chins - 10 Reps 2 sets
Shrugs - 10 Reps
Lateral Raise - 10 Reps
Rear Delt - 10 Reps
Shoulder Press - 10 Reps
DB Curls - 10 Reps 2 sets
Tricep Ext. - 10 Reps 2 sets
Calf Raise - 10 Reps 2 sets
Crunches - 10 Reps 2 sets

This workout is to be done every other day. Basically the idea is that your muscles stop growing after 48 hours, so splits are not the best idea for hypertrophy. also the idea of only doing 1-2 sets is bc over the course or the week you will be pushing/pulling the same amount of volume.

has anyone tried this? or does anyone at least have an opinion on this?
 
Way too many excercises.

Pick one excercise per prime mover and perform a set/rep volume of 24-36rep. IE 3x8, 3x10, 4x6, 5x5, 2x12, 3x12 etc

I would use 6 excercises a session.

Here's some examples:

Compound Exercises

Chest: Incline, flat, decline barbell or dumbbell bench presses. Wide-grip dips.

Back: Upright or horizontal rows. Pull-ups or pulldowns with pronated, semi-supinated, and supinated grips.

Deltoids: Standing or seated military presses with a barbell or dumbbells utilizing pronated, semi-supinated or supinated hand positions.

Quads: High-bar full barbell squats, hack squats or front squats.

Lower Back/Hips: Traditional and/or sumo-style deadlifts or Good Mornings. Power cleans or snatches.

Single-Joint Exercises

Biceps: Barbell curls, hammer curls or preacher curls.

Triceps: Lying barbell or dumbbell triceps extensions, and pronated or supinated grip pressdowns.

Deltoids: Front, side or rear dumbbell raises.

Hamstrings: Glute-ham raises or leg curls.

Calves: Standing, seated or donkey calf raises

I would choose a back, chest, quads and hip excercises EVERY session and choose the other 2 has desired.
 
But more towards the question of volume. If I am only doing 1 set 3 times a week will it be the same as 3 sets once a week? which is better for me? this comes from the HST web site... Im still not sold on their "science"

is it better to hit the same muscle with the same exercises 3 times a week?
 
HST is pretty good but i would go insane with that amount of excercises per session.

Personally i like to change up the excercises over the course of the week but use the same excercises for weeks 2,3,4 has week one and then i will switch them up.

IE pick 3 different excercises per muscle group but keep the 3 excercises constant over a 4 week training block.

Week 1

Chest
Monday - Flat BP
Wedesday - Dips
Friday - Incline DB Press

Week 2, 3, 4 would be the same selection.
 
newf said:
Way too many excercises.

Pick one excercise per prime mover and perform a set/rep volume of 24-36rep. IE 3x8, 3x10, 4x6, 5x5, 2x12, 3x12 etc

I would use 6 excercises a session.

Here's some examples:

Compound Exercises

Chest: Incline, flat, decline barbell or dumbbell bench presses. Wide-grip dips.

Back: Upright or horizontal rows. Pull-ups or pulldowns with pronated, semi-supinated, and supinated grips.

Deltoids: Standing or seated military presses with a barbell or dumbbells utilizing pronated, semi-supinated or supinated hand positions.

Quads: High-bar full barbell squats, hack squats or front squats.

Lower Back/Hips: Traditional and/or sumo-style deadlifts or Good Mornings. Power cleans or snatches.

Single-Joint Exercises

Biceps: Barbell curls, hammer curls or preacher curls.

Triceps: Lying barbell or dumbbell triceps extensions, and pronated or supinated grip pressdowns.

Deltoids: Front, side or rear dumbbell raises.

Hamstrings: Glute-ham raises or leg curls.

Calves: Standing, seated or donkey calf raises

I would choose a back, chest, quads and hip excercises EVERY session and choose the other 2 has desired.
Click to expand...

Good post. I will only add a suggestion to vary the rep range w/ each workout w/in a week...i.e. heavy/light/medium
 
HST is legit. I experienced nice gains with the program a while back. So have many others who I am associated with. I also know a few, that did not get much response from it.

The point is, there is no one right way to train. Try HST out. Maybe doing 3 sets spread out over a few days opposed to all 3 sets in a given day is best for your personal physiology. Maybe not.

The only way to learn what your body responds to best is to experiment, and then experiment some more!

And once you do find something that works, your body is going to get used to that anyway, and then it is time to go back to the drawing board.

Good luck.

P.S. I believe you have way too many exercises in the routine you posted.
 
Thanks for all the input. I think im going to go with a variation of what newf said...

as for the workout i posted, that came straight from the HST site... that is what they are recommending...
 
Have not looked at HST for a while, but last time I was there, they did not give you specific workouts to follow, just guidelines. Maybe things have changed?

Or, you are getting the workout from the forum that is associated with HST where ANYONE can give workouts.

I think adapting that and following what newf said is your best bet. Keep tweaking!

The first routine you listed, I don't care if it is from Bryan Haycock himself, is way to much for the vast majority of natural lifters.
 
Well I am going to try out the 1 set 3 times a week... I will give it a go and see if i can make any gains... i tend to stick to a workout for about 4 weeks... i get bored very easily... so i will give it a go for about 4 weeks and then ill switch it up anyways...
 
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