gelatodoo_22 
"to continuously add more weight to all my lifts especially the core lifts such as bench press, squats, deadlifts, military presses and lat pulldowns so that i can gain more muscle since i am following a program called HST and it's all about progressi"
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3x a week with 1 rest between sessions full-body HST workout program
Weeks 1 & 2 - 15s cycle for tendon health, repair & preparation
Leg Press/Squat - 2 sets of 15
Leg Curl/SLDL - 2 sets of 15
Barbell Bench Press - 2 sets of 15
Lat-Pulldowns/Assisted Pull-Ups - 2 sets of 15
T-Bar Machine Rows - 2 sets of 15
DB Military Press - 2 sets of 15
Barbell Curls - 2 sets of 15
Lying Triceps Extension - 2 sets of 15
Standing Calf Raise(Machine) - 2 sets of 15
Weighted Ab Crunches (Machine) - 2 sets of 15
Weeks 3 & 4 - 10s cycle
The same exercises for 15s only you work towards your 10 rep max in heavier weights
Weeks 5 & 6 - 5s cycle heavy
Same Exercises
Weeks 7 & 8 - Negatives Cycle Super Heavy
This is done to continue ever increasing load beyond 1 rep max in order to stimulate more muscle hypertrophy..
Weeks 9 to 10 - Strategic Deconditioning
This is purposely done to once again make the loads that you have used become effective again.. By the way this strategic deconditioning is a time off of 9 to 14 days after the 8 week cycle before you start again to reset the muscle adaptation and re-sensitize the muscles in order for loads to be effective again for stimulating muscle growth.. |
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