Ultimate Hypertrophy Training

[RazorCuts]

I have been getting many e mails and IM's to post the original UHT.
I guess you should not mess with perfection. UHT 2 is a nice variation but does not compare to the original for hypertrophy and strength.
So here it is.

Upper A
Wide Grip Bench
D Flye

Bent Row
Straight Arm Pulldown

Over Head Press
S Lateral

Close Grip Curl
Hammer Curl

Close Grip Bench
Over Head D Extension

Lower A

Squat
Sissy Squat

Stiff Leg Deadlift
Leg Curl

Standing Calf Raises
Seated Calf Raises

Upper B

Incline Bench
Cable Flye

Pulldown
D Pullover

Shrug
Incline One Arm Lateral

Seated D Curl
Consentration Curl

Skull Crushers
Pushdown

Lower B

Leg Press
Toes Pointed Out Leg Ext

Stiff Leg Deadlift
Leg Curl

Dumbell One Leg Standing Calf Raises
Donkey Calf raises


Compound movement 2 sets after warm up, first set 4-6 reps and 10-12 second set. 1 set iso 8-12 reps.
This can be used M-T-T-F or EOD.
For further info feel free to IM or E mail.

RC

[maxsupplements]

i gotta say, RC has got this thing down to a T... so far is has really changed the way i look and the way i lift... the best pumps i have had in years, and im totally natural.. no aa's... and i gotta say, i have gained a few pounds LBM and definately dropped some BF... i dont know what is going on, but IT IS WORKING AND I AM STRONG AS when i was on 600mg test.. seriously..

it works...

this is one of the single best routines i have ever followed. give it an honest try for 6 weeks. only thing i did different was leg ext instead of sissy squats and cable crossover instead of dumbell flye.

[PlentyOfJuice]

Sorry if I didn't get it, but do I have it right?:

1. The lifts listed side by side are supresetted?
2. 2 Working Sets/Exercise (1st set@ 6reps, 2nd set @ 12reps)?
3. You'd Go:

Monday (A. Workout)

Tuesday (B. Workout)

Thursday (A. Workout)

Friday (B. Workout)

4. How Much rest between sets?

Thanks in advance,
-me

[RazorCuts]

Originally Posted by PlentyOfJuice

Sorry if I didn't get it, but do I have it right?:

1. The lifts listed side by side are supresetted?
2. 2 Working Sets/Exercise (1st set@ 6reps, 2nd set @ 12reps)?
3. You'd Go:

Monday (A. Workout)

Tuesday (B. Workout)

Thursday (A. Workout)

Friday (B. Workout)

4. How Much rest between sets?

Thanks in advance,
-me

No supersets in this one. You do your 2 sets of compound and then you do your 1 set of iso.

WG Bench 1st set 6 reps then rest 90-120 sec do your second set 12 reps
Flye 1 set 10 reps

The rest you have correct. It can be done every other day also.

RC

[RazorCuts]

Yes it is a very good routine. I get the same feed back from many. It does work best when cycled with other routines of higher volume.
It incorporates everything needed to build size and strength.

RC

[mike1107]

with that kind of routine, you must throw in abundance carbs and proteins in the PWO shake cause both sarcoplasmic and myofibrillar hypertrophy are getting stimulated


must work really well in bulking I'm sure

[RazorCuts]

Originally Posted by mike1107

with that kind of routine, you must throw in abundance carbs and proteins in the PWO shake cause both sarcoplasmic and myofibrillar hypertrophy are getting stimulated


must work really well in bulking I'm sure

Yea mike it great for size. I have tried many combos. I tried high reps one workout low the other, high reps for a couple of weeks then low reps and even low reps for compound higher for iso yet the current set up seems to yield the best gains. It puts on size quick as Edge can tell you. Of course diet needs to be on target. I try to incorporate stretch overload movements to target hyperplasia in advanced bodybuilders with a high amount of hypertrophy also.
I have found cycling this routine with more coventional and even pure HIT routines works great.

For PWO i do EDGELOADING a nice 16 oz steak and a whole cake.

RC

[mike1107]

Originally Posted by RazorCuts

Yea mike it great for size. I have tried many combos. I tried high reps one workout low the other, high reps for a couple of weeks then low reps and even low reps for compound higher for iso yet the current set up seems to yield the best gains. It puts on size quick as Edge can tell you. Of course diet needs to be on target. I try to incorporate stretch overload movements to target hyperplasia in advanced bodybuilders with a high amount of hypertrophy also.
I have found cycling this routine with more coventional and even pure HIT routines works great.

For PWO i do EDGELOADING a nice 16 oz steak and a whole cake.

RC

ok , thanks

really interesting read from a real professional

[Conan21]

a 16 oz steak and a whole cake for post workout???

are you fat boy or 300 lb bodybuilder? lol

how much Insulin are taking with that meal?

[hompie]

I only train Mo, We, Fr.
Will this be enough?
I could train on Tu also but then I would train 3 days in a row. (overtraining?)

[RazorCuts]

Originally Posted by hompie

I only train Mo, We, Fr.
Will this be enough?
I could train on Tu also but then I would train 3 days in a row. (overtraining?)

Just train EOD. That will be fine. Better to take an extra days rest than not.

RC

[Kauto_star]

Sorry to bump this thread.

I just have a few questions please.

Where you do 6 reps for the first set and then 12 reps for the 2nd set, what %age do you usually work off in order to gain the figures for each set? ? ?

Or is it just trial and error.

For example, if i could do 80kg for the first set of wide grip bench, then what kg should i use for the second set? ? ?

Looks a solid routine.

Thanks.

[Frank-Oh]

RC, I broke it all down so I can print it and take it with me.. I have two "issues" if you will... 1) There isn't anyone in my gym I'd let sit on my lower back while I do calf raises.. What's an alternative to Donkey Calf Raises? 2) Sissy squats look HILARIOUS. I ain't doing em. :P What's my alternative?

Basically..

Sun: 45min Cardio
Mon: Upper A, 20min pwo-walk
Tues: Lower A, 20min pwo-walk
Wed: OPTIONAL 45min Cardio, if I over eat, or feel like it, or not..
Thur: Lower A, 20min pwo-walk
Fri: Lower B, 20min pwo-walk
Sat: 45min Cardio

Monday: Upper ‘A’
Wide Grip Bench (1x6, 120sec rest, 1x12, 120sec rest.)
Dumbbell Fly (1x12)

Bent Row (1x6, 120sec rest, 1x12, 120sec rest.)
Straight Arm Pull down (1x12)

Over Head Press (1x6, 120sec rest, 1x12, 120sec rest.)
Side Lateral Raise (1x12)

Close Grip Curl (1x6, 120sec rest, 1x12, 120sec rest.)
Hammer Curl (1x12)

Close Grip Bench (1x6, 120sec rest, 1x12, 120sec rest.)
Over Head Dumbell Extension (1x12)

Tuesday: Lower ‘A’

Squat (1x6, 120sec rest, 1x12, 120sec rest.)
* Sissy Squat (1x12)

Stiff Leg Deadlift (1x6, 120sec rest, 1x12, 120sec rest.)
Leg Curl (1x12)

Standing Calf Raises (1x6, 120sec rest, 1x12, 120sec rest.)
Seated Calf Raises (1x12)

Thursday: Upper ‘B’

Incline Bench (1x6, 120sec rest, 1x12, 120sec rest.)
Cable Fly (1x12)

Pull down (1x6, 120sec rest, 1x12, 120sec rest.)
Dumbbell Pullover (1x12)

Shrug (1x6, 120sec rest, 1x12, 120sec rest.)
Incline One Arm Lateral (1x12)

Seated D Curl (1x6, 120sec rest, 1x12, 120sec rest.)
Concentration Curl (1x12)

Skull Crushers (1x6, 120sec rest, 1x12, 120sec rest.)
Pushdown (1x12)

Friday: Lower ‘B’

Leg Press (1x6, 120sec rest, 1x12, 120sec rest.)
Toes Pointed Out Leg Ext (1x12)

Stiff Leg Deadlift (1x6, 120sec rest, 1x12, 120sec rest.)
Leg Curl (1x12)

Dumbbell One Leg Standing Calf Raises (1x6, 120sec rest, 1x12, 120sec rest.)
* Donkey Calf raises (1x12)

[RazorCuts]

The donkey calf raises and sissy squat are important in the stretch overload part of the muscle being worked.
You can do the toes pointed out leg ext and the seated calf raises again but i feel you would get better results leaving the movements as is.
Let me know how things work out for you or if you need any more help.

[dragonfire101]

Hey Razor what do you think about using your UHT type program, but with another concept you posted before. You posted in the past instead of 5 x5, do
3x 5, and then 2 x 10. You end up getting same amount of reps, but different type of muscle activation with that rep scheme.

I was pretty much going to follow the UHT layout but 1st exercise would be

Bench 3 x5 and then
Flyes 2 x 10

etc. etc.

or are you thinking that would be to much.

[RazorCuts]

Everyone is different and can handle different amount of volume. Give that a go and then see for yourself how you are progressing. If you are putting on muscle and strength is going up then stick to it if not back down. I have tried different rep schemes and never seen much more improvement adding sets but you may. You could do 3x5 1x10 1x15 also.

[BigJB]

Hey RC, i started this routine a week ago and already im feeling soreness in my muscles i haven't felt since i began working out. Thanks for the post!

[QCR]

Will be giving this a try this month

[Animalus horrendus]

in this type of training, we maintain the weight between series or increase the weight when we do the 12 repetitions?