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 BODYBUILDING AND STRENGTH PROGRAMS, All In Here - Basic to Advanced

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CraZyGhOst
Perdana Menteri
Perdana Menteri


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PostSubject: BODYBUILDING AND STRENGTH PROGRAMS, All In Here - Basic to Advanced   Thu Jun 19, 2008 11:41 am

Link to original article :http://www.forum.bodybuilding.com/showthre...eup+on+rippetoe

This is a slight variation of Rippetoe's outstanding "Starting Strength" workout. You train on 3 nonconsecutive days per week.

So week 1 might look like:
Monday - Workout A
Wednesday -Workout B
Friday - Workout A

Week 2:
Monday - Workout B
Wednesday - Workout A
Friday - Workout B

If you choose Tuesday/Thursday/Saturday as your workout days, the planets won't get knocked out of alignment, so don't sweat this one, as long as you get in 3 workouts on non-consecutive days each week.

Dont' blow off workouts. Dont' adjust the workouts. You don't know enough about weight training to change it up properly, and neither does your 19-year old buddy who played football a few years ago and has nice arms. I've been squatting 400+ lbs longer than your buddy has been alive, and Mark Rippetoe has forgotten more about weight training than I'll ever hope to know, so don't **** with the workouts.

I bet you're worried about your arms. I honestly would not worry about your arms just yet. I think you'll be surprised how hard your arms will get hit. Give it a few weeks, and if you don't have sore arms by the weekend, then add in 2 sets, 8-12 reps of low incline skullcrushers and 2 sets, 8-12 reps Barbell, EZ-Bar or standing DB Curls on Fridays. DO NOT ADD THE ARM WORK RIGHT AWAY. Give it at least a few weeks. I'm betting you'll learn what I learned long ago...that direct arm work is highly overrated and can actually be counterproductive at times.

Here are the workouts, from Rippetoe's Starting Strength, with a slight twist (I add chinups and dips). Go to www.startingstrength.com and pick up your own copy, there are 200+ pages of good shit for a skinny dude (and anyone else who cares about getting big and strong). I've been lifting weights for over 20 years, and this guy cuts right to the heart of the matter, and if I learned, I'll bet you will too. The nuances for exercise technique performance are outstanding. I'm as arrogant and egotistical as it gets, but this guy's knowledge shits all over mine.

anyway, here are the adjusted workouts (sets x reps, not including warmup sets):

Workout A
3x5 Squat
3x5 Bench Press
1x5 Deadlift
2x5-8 dips (only add weight if you are doing >10 bodyweight dips)

Workout B
3x5 Squat
3x5 Standing military press
3x5 Pendlay Rows (or power cleans for 5x3, 5 sets of 3 reps apiece)
2x5-8 chinups ***if you do the power cleans, do 3 sets of chinups***

Fridays only (Not earlier than 3 weeks into program) -
Parallel Bar dips or incline skullcrushers - 2 x 8-12
barbell/DB/EZ-Bar curls - 2 x 8-12

Daily accessory work:
-45 degree Decline bench weighted situps, 3x5 (hold body parallel to ground for static 5 seconds each repetition on the way down, then go down slowly and come back up)
-Hyperextensions - 3x8 (hold weight across chest or small barbell across back, and don't swing past parallel) - reverse hypers are preferable, but I don't know too many gyms with a reverse hyper.

chinups performed with undergrip or hammer grip. Pick one and stick to it. If you are very light (and have a strong set of lats and a flexible shoulder girdle), you can do BTN pullups with a medium-wide grip instead.

Dips are done "deep", but do NOT drop into the bottom position and bounce/swing your way out. Add weight if necessary to keep rep range at 5-8 or so reps (if you do sets of 8-10, then you won't die and cripple your training progress, so don't sweat the reps on the chinnie-chins or dippidy-dips)

If you can't do chins by yourself, then get your buddy to hold your feet, or use an incline bench to put your feet on to "lighten" the load. Use as little as need be to copmlete the positive (pulling up) part, and then use your own strength to lower yourself.

Use the same weight for each exercise. i.e. 3x5 squats means 3 sets, 5 reps on the squat, using the same weight for all sets. This is known as "sets across", as opposed to "ramping", where you increase the weight on each work set.

If you get all 15 reps (3 sets of 5) of the squat with good technique, going low enough, no bouncing out of the bottom, going low enough, no excessive forward lean, going low enough, etc (did I mention that you need to make sure you go low enough?) then add 5-10 lbs to the bar next time you hit them.

For bench, no bouncing, feet on the floor, keep your damn ass on the bench. Did I mention NO BOUNCING???? Don't bounce. Elbows at approximately 45-60 degrees from body, shoulder blades 'tucked' underneath, comfortably maintained arch in lower back.

For deadlift, no "heaving", it's a slow, steady pull. Go here and watch one of the best ever perform the deadlift: http://media.putfile.com/benni

Go here for an explanation of how to do the power clean and squat properly:
http://www.aceathlete.com/hatch/video.htm
look at the little links on the right and you'll see. 18-year old powerhouse under the instruction of an old-school Olympic lifting teacher. Great little videos.

If you desire, you can do the "HCP" - hanging clean and press, in place of the standing military press, and follow this up with the pendlay rows.

The hanging clean is essentially a clean done from knee level instead of the floor. You stand up with the bar, bend your knees, keep your torso upright. You bend your knees and allow the bar to travel downward just to your knees, then you explosively straighten your legs, perform a power shrug/upright row, and flip your arms underneath the bar, just like in a regular clean. From there, use a bit of leg drive and push-press the weight overhead. Then control the weight back down. If you are comfortable doing power cleans and would prefer them, then just do power cleans and standing military press. If not, do the Pendlay rows instead, and do only 2 sets of chinups instead of 3, since pendlay rows work your lats a bit more, and power cleans work your lower body, delts and traps a bit more. Each of those options are great options.

Here's how you do a Pendlay row (also check the stupid drawing, attached)

1) Maintaining a PERFECTLY PARALLEL upper body is the key. Once you get your hips in position, do NOT use hip extension, knee extension, leg drive, etc to move the weight.
2) You use a relatively wide grip (I keep pinkies approximately 1/2" inside outer knurling on standard Olympic bar), and pull the bar into your lower ribcage/upper gut area. Some people will argue that a close grip is better, and for chinups, I would agree. For rows, I disagree. The line-of-pull argument doesn't fly here.
3) You must "deload" between *every* repetition. That is, you actually put the bar down and release your grip so that you remove any type of static Tension Aku! in the muscles at that time. DO THIS! It is almost counter-intuitive, and I resisted doing this for quite some time. After all, I have lifted 20 years and never deloaded between reps, why should I start now?
HA! I was a dumbass, and now I deload EVERY row I do, T-Bar, Barbell AND DB. Learn from my mistake.

Step-by-step:
Start off with the bar on the floor. Get your body into a parallel position initially. Keeping your upper body parallel, allow your shoulder blades to roll forward so that you can grip the bar as explained above. Without standing upright at all, explosively contract your shoulder blades together, and KEEP YOUR HIPS MOTIONLESS. There is *no* movement at the hips, i.e. do NOT stand up during this motion, you maintain the parallel upper body position throughout. Your lower lats arch hard, your elbows pull outward and behind the body, but you do not stand up at all. Slam the bar into your upper gut/lower ribcage, then control the weight downward while maintaining the parallel upper body position.

If you are able to row more than 135 with this exercise, use 35s so that you can get a better range of motion while pulling from more of a stretch position. Stand on a low, wide box if need be.

Use significantly less weight on this exercise than on normal 45 degree rows. Significant reduction in weight, significant increase in lat stimulation.


You are going to need to eat like mad. Unless you eat junk food and drink Coke and Pepsi constantly, you don't eat enough. As Mark Rippetoe said, he tells his kids that they have to drink a gallon of whole milk each day, and get kicked out of an all-you-can-eat buffet at least twice weekly.

Do you have the ability to eat 3500-4000 calories EVERY day without consuming tons of junk food? Nothing wrong with eating pizza and a double cheeseburger (or two!) every day, as long as you keep lifting hard.
Dump the candy, soft drinks, donuts, cookies, etc....stuff that is high in calories with no protein or nutritive value. You want *quality* calories.

Convince Mom to buy seven pounds of the 93% ground beef, and finish off an entire Hamburger Helper box with a pound of ground beef daily, as well as 2 or 3 peanut butter and banana sandwiches and as much whole milk as you can stomach. Don't like hamburger helper? Go for a box of mac-n-cheese along with your ground beef, but put down 1 lb of beef and 1 box of starch per day at least. Don't like mac-n-cheese? Make a bunch of spaghetti noodles or some rice or corn and peas, baked beans, potatoes. And eat dead animal. Lots of it. Don't want to eat a pound of ground beef? EGGS! Eat them! All of them!

the grocery bill is going to knock mom for a loop. Do your chores, wash the dishes, keep your room clean, etc, and Mom probably wont' freak out too much.

Make no mistake. The best weight training program will make you strong, but it won't make you big. Weight lifting does NOT make you big. It makes you strong. Eating properly is what makes you big. If you eat a ton of calories without the weights, you get fat. Eat a ton of calories WITH your weight/strength training, and you get big, strong muscles.

Have fun.

Pendlay rows :-http://www.forum.bodybuilding.com/attachment.php?attachmentid=291810&d=1144084575

**disclaimer**
this post is not written by me, plz refer to the link for more info
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CraZyGhOst
Perdana Menteri
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PostSubject: Re: BODYBUILDING AND STRENGTH PROGRAMS, All In Here - Basic to Advanced   Thu Jun 19, 2008 11:46 am

How to do Pendlays illustrated. Make sure they touch your upper abs.





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PostSubject: Re: BODYBUILDING AND STRENGTH PROGRAMS, All In Here - Basic to Advanced   Thu Jun 19, 2008 11:47 am

THIS IS FOR INTERMEDIATES ONLY, FOR THOSE WHO HAVE AT LEAST SEVERAL YEARS OF TRAINING EXPERIENCE

http://www.geocities.com/elitemadcow1/5x5_Program/Linear_5x5.htm
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PostSubject: Re: BODYBUILDING AND STRENGTH PROGRAMS, All In Here - Basic to Advanced   Thu Jun 19, 2008 11:49 am

Originally from hepennypacker52 of bodybuilding.com

Source: http://www.forum.bodybuilding.com/showthre...HST+for+dummies

Max-OT for Dummies

Max-OT (Maximum - Overload Training) is one of the most popular routines out there, and it can give great gains in strength and size. This article will put in simple and short terms what exactly Max-OT is, what the training looks like, and what to expect from it. I've seen both beginners and experienced lifters gain well on Max-OT splits, so don't doubt it.

Who Should Use Max-OT?

Anybody who is looking for a nice blend of strength and size, while keeping gym time short should do Max-OT. Max-OT also works very well for beginning lifters, but is not specific to just beginners, there are plenty of very big and very strong fellows that use the Max-OT way of training. Max-OT is also great if you are a person who complains that they can't workout because they "have no time." Max-OT would work perfect for you, because the workouts only last 30-40 minutes. Regardless, you still shouldn't have the mind-set that you have "no time" to workout, anyone can make time if they are dedicated enough.


The Principles of Max-OT

We'll start by listing the principles of Max-OT, as directly stated from the Max-OT Handbook :

1. Each workout should last 30-40 minutes.
2. Train only 1-2 muscle groups per workout.
3. Do 6 to 9 total heavy sets per muscle group.
4. Do 4 to 6 reps per set.
5. Rest 2-3 minutes between sets.
6. Train each muscle group once every 5-7 days.
7. Take a 1 week break from training every 8 to 10 weeks.

The steps above are quite simple. The theory behind Max-OT is that you must constantly overload the muscle, and it will keep growing. You will be using the rep range of 4-6, and will be training to positive failure each set. Your goal each week is to keep increasing the weight, while maintaining the same intensity and form. The workouts are short and to the point, but will blast your muscles into new growth. As long as you follow each of the principles, you will be training the Max-OT way correctly, and will reap the benefits of it. To give you a little further understanding, I'll break it down a little bit more.

1. Each workout should last 30-40 minutes.

Your goal for each workout is to get into the gym, blast your muscles with overloading weights, and get out. We all know that muscle isn't actually built in the gym, it's built during recovery out of the gym, so it's time to put that idea into use. Each workout should be short and sweet, but you need to put forth 100% for that 30-40 minutes, no wimping out because you're "tired".

2. Train only 1-2 muscle groups per workout.

This step goes hand-in-hand with step one. You don't want to spend 2 hours in the gym blasting every body part, you want to keep the workouts short and intense. Only train1-2 muscle groups per workout, and following the other steps, your workout will be simple and effective.

3. Do 6 to 9 total heavy sets per muscle group.

Again, we are going for overload here, not volume. You want to blast your muscles with a few sets, going to complete concentric failure. Keeping the volume low and intense will ensure optimum release of growth factors, so you're not going for fatigue here.

4. Do 4 to 6 reps per set.

This is one of the main things that defines Max-OT. You'll be using 4-6 reps on almost all exercises, there are a few that are trained using higher reps, but for the most part it's all 4-6. You should hit failure during this range. The weight should be heavy enough to stay under 6 reps if you go to failure, but not heavy where you will only be able to do 1-3 reps.

5. Rest 2-3 minutes between sets.

With the intensity level you're training at, you're going to need the 2-3 minutes of rest in between each set. You need to let your muscles rest and energize them fully for the next set in which you will blast them to failure again.

6. Train each muscle group once every 5-7 days.

After each session, your muscles are going to be totally damaged. You need to give them plenty of time to rest and grow back bigger and stronger, so that next time you workout you won't damage them again. Well the next workout you have, you'll be increasing the weights and will damage them again. Your muscles are going to need at least 5-7 days of rest after each intense workout.

7. Take a 1 week break from training every 8 to 10 weeks.

This should be done with every training program, it is not specific to just Max-OT. As you keep lifting hard, eventually your body isn't going to be able to handle the constant training, and you'll start to over train, which actually can make you lose muscle. Now losing muscle is the last thing you want, so you need to give your muscles a break. After 8 to 10 weeks of solid training, take a week of from lifting, and try to enjoy it (although some of you I know will hate not lifting for a week). After that week of rest, you'll be able to start lifting heavy again and make some fresh gains.

How to Warm Up for Max-OT Sets

Warming up the Max-OT way is the most efficient way to prepare yourself for a brutally heavy set. Many people warm up wrong, and this affects their sets, even if they may not notice it. When warming up, most people spend too many sets with too much weight. This fatigues the muscle too early, and it will not be able to work to it's maximum capacity. You also are asking for injury when you start a warm up with a heavy weight, it's not a warm up then. When you warm up, you should just simply warm up. A warm up is meant to increase blood flow to that muscle, and prepare it for the heavy weights that you'll be using. You should not be tired or feel fatigued at all from any of your warm up sets. Below is an example of how to warm up for a bench press of 285lbs for 4-6 reps :

135 x 12 (warm up)
135 x 10 (warm up)
185 x 6 (warm up)
225 x 3 (weight acclimation)
255 x 1 (weight acclimation)
285 x 4-6 (work sets)


Max-OT Approved Exercises

With Max-OT training, you're going to be overloading your muscles as much as possible. You don't do this with isolation movements, you do it with compound movements. Compound movements will allow you to use the heaviest weight possible. Below are lists of approved Max-OT exercises. If an exercise is not on the list, then it probably doesn't overload the muscle as much as any of the other exercises on the list.

Approved Legs Exercises

Squat
Leg Press
Lunges
Stiff Leg Deadlift
Leg Curl
Leg Extension


Approved Chest Exercises

Barbell Bench Press
Barbell Incline Bench Press
Flat Dumbbell Bench Press
Incline Dumbbell Bench Press
Decline Barbell Bench Press
Dips


Approved Biceps Exercises

Straight Bar Curls
EZ Bar Curls
Alternate Dumbbell Curls
Cable Curls


Approved Upper Back Exercises

Pull-ups
Pull Downs to the Front
Close-Grip V Bar Pull Downs
Seated Cable Row
Barbell Row
T-Bar Row
One Arm Dumbbell Row


Approved Lower Back Exercises

Deadlift
Good Morning
Weighted Hyper-extension


Approved Triceps Exercises

Skull Crushers
Cable Press Downs
Close Grip Bench Press
Seated Triceps Extension
Behind the Back Cable Press Down
Behind the Back Dumbbell Press Down


Approved Deltoid Exercises

Military Press
Dumbbell Shoulder Press
Dumbbell Side Laterals
Dumbbell Bent Over Laterals
Dumbbell Front Raise


Approved Traps Exercises

Barbell Upright Rows
Barbell Shrugs


Approved Calf Exercises

Standing Calf Raise
Seated Calf Raise
45 Degree Calf Press
Hack Machine Calf Raise


Approved Forearms Exercises

Wrist Curls
Reverse Wrist Curls
Standing Dumbbell Wrist Curls


Approved Abdominal Exercises

Lying Leg Raise
Vertical Knee Raise
Crunch
Cable Crunch

What Does a Max-OT Split Look Like?

So now you know the principles of the program, how to properly warm up, and what exercises to be used. Now it's time to take a look at what the actual training looks like, and it's nothing complicated. It's fully customizable for you to set up based on your schedule. Just make sure that you hit every body part, and that you abide to the 7 principles. In case you still aren't sure on what you should be doing, I'll lay out a few splits from the Max-OT Handbook.


Routine A


Monday - Legs and Calves

Squat - 3x4-6
45 Degree Leg Press - 2x4-6
Stiff Leg Deadlift - 2x6

Standing Calf Raise - 3x6-8


Tuesday - Chest and Forearms

Incline Bench Press - 3x4-6
Barbell Bench Press - 3x4-6
Decline Bench Press - 1x4-6

Barbell Wrist Curls - 3x8-10
Reverse Wrist Curls - 3x6-8


Wednesday - Back and Traps

Bent Over Barbell Row - 2x4-6
Close Grip V-Bar Pull Down - 2x4-6
Pull-ups - 2x4-6
Cable Row - 1x4-6

Deadlift - 2x4-6
Barbell Shrug - 1x4-6


Thursday - Shoulders and Triceps

Dumbbell Press - 3x4-6
Military Press - 2x4-6
Dumbbell Side Laterals - 2x4-6

Lying Skull Crushers - 2x4-6
Triceps Press Downs - 2x4-6
Seated Overhead Triceps Extension - 1x4-6


Friday - Biceps and Abs

Straight Bar Curl - 2x4-6
Standing Dumbbell Curl - 2x4-6
EZ Bar Curl - 1x4-6

Leg Raise (Weighted) - 2x12-15
Cable Crunch - 2x8-10


Routine B (Jeff Willet's Max-OT Split)


Monday - Chest and Triceps

Flat Barbell Bench Press - 2x4-6
Incline Barbell Bench Press - 2x4-6
Incline Dumbbell Press - 1x4-6

1 Arm Overhead Dumbbell Press 1x4-6
Dumbbell Kickback - 1x4-6
Cable Press Down - 1x4-6
Lying Skull Crusher - 1x4-6


Tuesday - Legs

Leg Extension (just for warm up) - 2x10
Squat - 3x4-6
Leg Press - 2x4-6
Lunges - 2x4-6
Stiff Leg Deadlifts - 2x4-6


Wednesday - Back and Biceps

Pull-ups - *x50 (as many sets as it takes to get to 50 reps)
Barbell Row - 1x4-6
Pull Downs - 1x4-6
Low Pulley Row (V Bar) - 1x4-6
Low Pulley Row (straight bar) - 1x4-6

Alternating Dumbbell Curl - 1x4-6
Straight Bar Curl - 1x4-6


Thursday - Shoulders, Traps, and Neck

Military Press - 2x4-6
Dumbbell Side Laterals - 2x4-6
Dumbbell Bent Laterals - 2x4-6
Shrugs - 2x4-6
Low Pulley Row - 2x4-6

Neck Flexion - 2x6-8
Neck Side Flexion - 2x6-8
Neck Extension - 2x6-8


Friday - Calves, Abs, and Forearms

Seated Calf Raise - 2x4-6
Standing Calf Raise - 2x4-6
45 Degree Calf Press - 2x4-6

Leg Raise - 2x20
Crunch - 2x20
Side Crunch - 2x20

Wrist Curl - 2x4-6
Reverse Wrist Curl - 2x4-6


Routine C


Monday - Legs and Calves

Squat - 3x4-6
Leg Press - 2x4-6
Stiff Leg Deadlift - 2x6

Standing Calf Raise - 2x6-8
45 Degree Calf Press - 2x6-8


Tuesday - Arms and Abs

Straight Bar Curl - 2x4-6
Alternate Dumbbell Curl - 2x4-6
Cable Curl - 1x6

Lying Skull Crushers - 2x4-6
Cable Press Down - 2x6
Dumbbell Kick-back - 1x6

Wrist Curl - 2x6-8
Dumbbell Wrist Curl - 1x6-8

Leg Raise - 2x12-15
Crunch - 2x8-10
Cable Crunch - 1x8-10


Wednesday - Shoulders and Traps

Military Press - 3x4-6
Dumbbell Press - 2x4-6
Dumbbell Side Laterals - 2x6-8

Barbell Shrugs - 2x4-6
Upright Rows - 2x4-6


Thursday - Back

Cable Pull Downs - 3x4-6
Seated Cable Row - 3x4-6
Barbell Bent Row - 2x4-6

Good Morning - 2x4-6
Hyper-extension (Weighted) - 2x4-6


Friday - Chest

Barbell Bench Press - 3x4-6
Barbell Incline Bench Press - 3x4-6
Weighted Dips - 2x4-6

The Pros Use Max-OT

Just to prove that Max-OT isn't just for beginners, here are two bodybuilders and Max-OT advocates, Skip Lacour and Jeff Willet.

 

Wrap Up

Max-OT is a tough, solid training program that will be useful whether you're bulking or cutting. Stick to the training, eat right, ensure a good amount of sleep, and Max-OT will take you places that you've never been before.
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PostSubject: Re: BODYBUILDING AND STRENGTH PROGRAMS, All In Here - Basic to Advanced   Thu Jun 19, 2008 11:50 am

Originally from hepennypacker52 of bodybuilding.com

Source: http://www.forum.bodybuilding.com/showthre...HST+for+dummies

HYPERTROPHY SPECIFIC TRAINING

Ok, so a lot of people are talking and asking questions about HST (Hypertrophy Specific Training), so I'm going to try to wrap it up as short and as quick as possible, so everyone can get going with their routines. We'll do this in steps.

First off, HST is not just for size, but it's not a strength program from a muscle mag that will add 50lbs to your bench in 8 weeks (did add 10lbs to mine in 4 weeks though). You will gain both size and strength, but with the principles of the program, the size will outweigh the strength. A lot of this also depends on you, and how you respond.

Second off, you need to have a good diet, HST won't add inches to you if you follow a crappy diet, everyone knows this. You would obviously add more size if you were bulking, but some people want to take the fat off, and HST is great for cutting also.

Now, for the do-it-yourself routine creating. Follow these steps:

1) Choose what rep range you want to do. For your first HST cycle I would suggest just the standard 15, 10, and 5 (you'll know what I'm talking about later).

2) Choose 8-12 exercises for your full body that you would like to perform. I myself use only 8, which makes for a nice compact routine. Here is an example of my exercises:

Squat
Bench Press
Stiff Legged Deadlift
Bent Over BB Rows
Seated Shoulder Press
EZ Bar Curls
Lying Tricep Extensions
Standing Calf Raise
-----------------------------------------------------------
3) We'll just assume that you are using 15, 10, and 5 rep weight "blocks". You would take a week to find each of your maxes for every exercise and every rep range. For example, on Monday you would find your 15 rep max for every exercise, Wednesday you would do the 10s, and Friday the 5s.
4) After you figure out your maxes, take 9-14 days off from any training. This is called Strategic Deconditioning (SD). This is taken from the HST website:
-----------------------------------------------------------
"At this point, it is necessary to either increase the load (Progressive load), or decrease the degree of conditioning to the load (Strategic Deconditioning). The muscle is sensitive not only to the absolute load, but also to the change in load (up or down). Therefore, you can get a hypertrophic effect from increasing the load from a previous load, even if the absolute load is not maximum, assuming conditioning (resistance to exercise induced micro-damage) is not to extensive. There is a limit to the number of increments you can add to increase the load. You simply reach your maximum voluntary strength eventually. This is why Strategic Deconditioning is required for continued growth once growth has stopped (all things remaining equal). "
------------------------------------------------------------
Okay, so you've figured out all of your maxes and are ready to start working out this Monday. Now here's a sum-up of how the routine will go. Each rep range (block) (15, 10, and 5) will each be given 2 weeks of training. It doesn't have to be 2 weeks, but we'll assume this is your first HST "experience" and you are just going to do the standard. Training will be 3 times a week, once a day (we'll use M/W/F for this cycle). Again, some people train 6 days a week or some people do an AM and PM split. Each rep range will get 6 workouts over 2 weeks. Now here's where the weird part comes in (well, against what you probably normally do), you will only train to failure once every 2 weeks (until weeks 7+8, which I'll get to later). Workout #6 will be your routine with all of your maxes.
------------------------------------------------------------
So what do you do with workouts 1-5? You take your max, and gradually decrease it over the 6 workouts. The amount you increase each workout could be varied, generally 5-20lbs, with bigger bodyparts and compound movements having the bigger increment. I'm not a real strong guy, so for the Squat, Bench Press, and SLDL I increase the weight 10lbs, and for everything else I increase it by 5lbs. This can also be done percent wise (5-10% increments) So, for example, we'll say your 15 rep max for bench press is 100lbs, and you are using increments of 10lbs. This would be what your weights would look like for bench press:

Workout 1 (Week 1, Monday)-50lbs
Workout 2 (Week 1, Wednesday)-60lbs
Workout 3 (Week 1, Friday)-70lbs
Workout 4 (Week 2, Monday)-80lbs
Workout 5 (Week 2, Wednesday)-90lbs
Workout 6 (Week 2, Friday)- 100lbs
-----------------------------------------------------------
*Set up your HST routine here:HST Calculator*
http://www.hypertrophy-specific.com/hst_calc.html
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Ok, so now (hopefully) you know what to do for 6 weeks. Now your at your last workout of the 5s (your maxes for everything). Now it's time for weeks 7 + 8. There are a few ways you can do these weeks. One way is to do negatives with your 2RM for 2 weeks (need a training partner). Another way is to use drop sets. And another way (the way I am using, and probably the simplest), is to repeat workout #6 of the 5s for 2 weeks (M/W/F). Now your cycle will have looked like this

Weeks 1-2: 15s
Weeks 3-4: 10s
Weeks 5-6: 5s
Weeks 7-8: continuation of 5RM
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Sets: The amount of sets you use for each workout, like everything else, can be vaired. You can fix you sets, so say you do 2 sets of squats and 1 set of curls, you would do that many sets the whole routine. Another way to do this is to progress the sets. The going trend to do this is 1x15, 2x10, and 3x5. So for the 15s, every exercise would be done with one set, for the 10s everything would be done for 2 sets, and so on. This does NOT include warming up, which should also be a BIG part of your workouts.

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Now you have completed your HST cycle right? Wrong. Time for some more SD for 9-14 days. After that you can either:

1) Do whatever kind of training you want or

2) Start another HST cycle because it has worked so well for you. You would generally increase all of your weights 5-10%, depending on the excercise, or you can just re-test your maxes.
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You can change the rep ranges, exercises, workouts, and scheduling however you want. Use your first cycle to figure out what you can do better for the next cycle.
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*Another note: Some people think that they must do all they can to prevent zig-zagging (repeating the same weights in different rep ranges). I zig-zagged plenty in my first cycle and had great results, so you don't have to worry about it*
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Well thats HST, as short as I can sum it up. I hope this helps a lot of people, and convinces them to start the best training method I have ever used. Feel free to add things or change things, or ask questions.
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PostSubject: Re: BODYBUILDING AND STRENGTH PROGRAMS, All In Here - Basic to Advanced   Today at 5:49 pm

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