Hypertrophy-Specific Training

[machine99]

Anybody try training like this? I'm thinking about giving it a try. Here is the link: http://www.hypertrophy-specific.com/hst_index.html

 

[machine99]

Anybody? I'm trying to decide between this HSL or this posted by Big-A:

Mon - Chest/Shoulders/Triceps
*Incline press - warmup sets, one set to failure
*Flat flyes - one set to failure
*Millitary press - one warmup set, one set to failure
*Rear delt machine - one set to failure
*Seated machine press(facing the back support) - one set to failure
*Tricep pushdown - one warmup, one set to failure
*Nose breakers - one set to failure
Optional - *Rope pushdowns - one set to failure

Wed - Quads, Hams, Calves
*Squats - warmups, one set to failure, one pump set of 20
*Leg extension - one set to failure
*Lying leg curl - one warmp-up, one set to failure
*Stiff leg deadlift - stretching, one set to failure
*Standing Calf raise - one warmup, one set to failure

Fri - Abs, Back, Biceps
*Rope crunches - one warmp up, one set to failure
*Lat pulldowns - warmups, one set to failure
*Deadlift - one warmup set, one set to failure
*Bentover rows - one set to failure
*Shrugs - one set to failure
*Standing BB curls - one warmp up, one set to failure
*Preacher curl or Alt DB curl or Hammer curl - one set to failure

I do lots of warmp sets for the first exercise - eg Incline press - if your max failure set is with 3 plates, then do 2 warm ups with the bar, 2 warmp ups with 1 plate, 1 warm up wth 2 plates and then the work/failure set with 3 plates. Then when you move to flat flyes you do the work set straig away as your chest is fully warmed up after it failed on Incline Presses. Then just one warm up set for the next bodypart to get used to the new range of motion and the work sets begin.
Work set means 100% effort, 100% PHYSICAL failure not mental!


I'm looking for a change in my training and I think one of these would work well.. The post by Big-A is more traditional the other sounds like B.S. but some say it works, ,what do you guyys think?

 

[Kiss]

Machine, I have tried the HST and my frigg'n legs blew up big time. I like it, try it for a while. I guarentee the first week you do it you will be hurting.

 

[huntergatherer]

sounds interesting...i like to work out more than 3 days a week though.

 

[driftingshadow]

looks similiar to Yates Blood and Guts tried it for awhile good for a change I still cycle it great for strength and bulking get plenty of sleep and keep strict form

 

[bigjosh]

dam boris on that page is shredded!