HSIT (Original Version)

[RazorCuts]

After a few e mails and IM's about reposting HSIT i promised a few i would so here it is.

The best pure hypertrophy routine is a hybrid HST that works much better for a longer cycle higher volume that turns into a low volume HIT Hybrid.

Sample Routine

Squat
SL Deads
Bench
Incline Bench
Bent Row
Pulldown
Overhead Press
Barbell Curl
Lying Tricep Ext
C Raises

Start with 3 sets of 10 using a weight that allows you to get all 3 sets easily. Say 50 lbs below your 3 sets of 10 maximum for L bodyparts 25 for small. Then M-W-F you add 10 lbs each workout for L Bodypart 5 for small until you can not do 3 sets of 10 then go to 2 sets of 10 when you can not get the 10 on the second set go for one set of 10 then when you fail before 10 go to 3 sets of 5 using your one set of 10 max.
Follow the same formula. Once you fail to get one set of 5 then you start all over again but add 10 lbs to your starting weight to L Bodyparts and 5 to small and let it begin again.
Take 90-120 sec between sets.
You can take a week off after each cycle but its not necessary.

Give it one cycle and you will be a beliver.

The HSIT method is showing to produce hypertrophy at greater rates but its the methods not the routine.

Train a muscle more frequently 2-3x a week
Use compound movements, 6-8 is best
Use the 3-5, 9-11 rep ranges
Use higher volume and higher intensity training for short cycles
Use increment loading over several workouts
Train the body as a whole and Rest it as a whole

Very simple yet very effective.
Nothing fancy but if you incorporate the methods into a routine you will grow at any stage.

All i ask is people give it a try and see for themselves, no magic just hard work here.


RC

 

[BigAD]

Biceps

What about biceps exercises?

 

[STEEDA69]

I am always eager to try new routines IF they follow a sound format. I must say that I think I would be seriously overtraining IF I followed this protocol. I wonder if I could perform the same routine but do it only 2 x per week to start?

JD~

 

[RazorCuts]

The thing is you ramp up over several weeks so you are never pushing yourself near failure all the time. You could start off 3x a week and as the workout get harder and you are pushing toward failure cut back to 2x a week. You will find your body will adapt to 3x a week training and your conditioning will improve.
Also UHT is very good and you train each body part 2x a week using compound and stretch overload iso's.
http://www.professionalmuscle.com/forums/showthread.php?t=17408

 

[thesinner]

Wouldn't adding so much weight hinder your form on a lot of these exercises?

What's the difference (if there is a difference) between HSIT and HST?

 

[RazorCuts]

You start at a weight that you can easily get 3 sets of 12 with. So you will say can squat 400 for 3 hard sets of 12 you would start with 350 and add weight each workout. You would not sacrfice form for weight. Once you failed to hit 12 for one set you would start at your next rep range.
The difference between the 2 are longer cycles allowing you to prolong the intensity and multi sets turning into a more HIT based workout. So its more of a hybrid that mixes higher volume with traditional HIT ala Arthur Jones.

 

[STEEDA69]

Hey razor, is there a post somewhere which explains this protocol more in depth? The HSIT I mean! I would like to try it and IF I do, I wanna make sure I'm doing everything to ensure the most success possible. I'm currently training 3 x per week, each body part being trained every 6 days. I'd like to try this more frequent training program and see if it works for me! Thanks

JD~