UHT 2.0

RazorCuts · May 14, 2006

After getting several IM's and e mails wanting the UHT and HSIT routines put back up i thought i would put up the new UHT. After much research it is showing that supersets do increase hypertrophy because of reciprocal innervation and also a total of 120 sec TUT seems to be needed.
So here is the routine.

Here is the workout.

Upper A

WG Bench
Bent Row

D Flye
Straight Arm Pulldown

OH Press
S Lateral

CG Curl
CG Bench

H Curl
OH D Ext

Lower A

Squat
SL Deads

S Squat
Leg Curl

Standing Calf
Seated Calf

Upper B

Incline Bench
Pulldown

Cable Flye
D Pullover

Shrug
Incline 1 arm Lat

SD Curl
Skull Crusher

Con Curl
Pushdown

Lower B

L Press
SL Deads

Toe Pointed Out Leg Ext
Leg Curl

D Stan Calf
Donkey Calf

The movements paired are done in an antagonist super set. 2 supersets for compound and 1 for iso giving you around 120 sec of total TUL (30-40 sec a set). This seems to produce more size. Compound movements set 1, 10-12 reps with 60 sec rest in between antagonist movement. Then after a 2 min rest a second set for 4-6 reps again 60 sec rest after antagonist movement.
Then move on to iso supersets using an 8-12 rep range no rest in between antagonist movements.

Example

Bench 10-12
60sec
B row 10-12
2min
Bench 4-6
60sec
B row 4-6

D Flye 8-12
S A Pulldown 8-12

RC

badman · May 14, 2006

No clue what you mean Razor lol....

Heavy_Lifter · Jun 2, 2006

badman said:
No clue what you mean Razor lol....

TUT: time under tension, how much time your muscles are moving the weight
(Is this both concentric and eccentric?)

reciprocal innervation: An example: when you bench press, your back muscles relax; then you row, your chest muscles are relaxed. This allows you to superset opposing mucle groups and maintain intensity.

cryptasm · Jun 2, 2006

Looks Good RC..makes sense...Thx

RazorCuts · Jun 2, 2006

cryptasm said:
Looks Good RC..makes sense...Thx

Thanks Crypt.
It is producing some good results and incorporates everything we know that works for producing size.
Edge and Mainevent are giving it a go now and hopefully Bulldog21 after his contest so we will have some REAL LIVE bodybuilders giving thier results on it.

RC

maxsupplements · Jun 2, 2006

man...

i gotta say.. this has really helped me! im totally natty.. and i have gone from about 195lbs 12% bf down to 195lbs at 8%... so, SOMETHING IS WORKING... i dont know, but i am getting stronger by the day.. every lift is better.. but, im getting to a plateau..

can we change up the exercises RC after a 5 week run?? i have maxed these lifts out i think...

MAINEVENT · Jun 2, 2006

RazorCuts said:
Thanks Crypt.
It is producing some good results and incorporates everything we know that works for producing size.
Edge and Mainevent are giving it a go now and hopefully Bulldog21 after his contest so we will have some REAL LIVE bodybuilders giving thier results on it.

RC

Im only a in my first week of this, so I'll try and keep you posted on whats going on with my training, weight and bodyfat. I thought I would give it a try for a month or so. Now if Edge and I can hook up occasionally and train, that would be awesome.

Dave_19 · Jun 5, 2006

I like my current routine but an open to new ones to keep from getting bored and to trick the body. Is their any more info on this "uht 2.0" method of training, i have never heard of it. This thread seems to explain the routine, but thats about it. Any links? Also guys who are doing it, please do post and let us know how its working.

RazorCuts · Jun 5, 2006

Dave_19 said:
I like my current routine but an open to new ones to keep from getting bored and to trick the body. Is their any more info on this "uht 2.0" method of training, i have never heard of it. This thread seems to explain the routine, but thats about it. Any links? Also guys who are doing it, please do post and let us know how its working.

Dave the Ultimate Hypertrophy Training routine is an offspring to my HSIT, UHT routines as it is showing more promise with supersets of antagonist muscle groups and using a certain TUT. It also takes into account of hyperplasia with stretch iso and also contraction iso. As you can see its low volume and uses the important rep ranges. I feel it incorporates everything needed for maximal growth and reaching your genetic potential. Of course diet is very important.
Maybe Edge or Bulldog21 can chime in as they have used the original UHT will good results.

RC

edge250 · Jun 5, 2006

very solid routine for natural guys or enhanced. a combo of frequency and realistic volume.

Shelby · Jun 5, 2006

how many days per week is this supposed to be? one on, one off?

MAINEVENT · Jun 5, 2006

!berserker said:
how many days per week is this supposed to be? one on, one off?

I believe 2 on 1 off/2 on 2 off....but due to my work schedule I do Sun, Mon, Wed and Fri.

So far so good.

RazorCuts · Jun 5, 2006

You can use it either M-W-F or a M-T-T-F. It all depends on your experience and recuperation ability. For an experienced bodybuilder who is slinging heavy poundage a M-W-F would be best. Its a personal thing really.

RC

edge250 · Jun 5, 2006

ideally i think it works best eod but everyones work schedule dictates what is best individually. i made great gains on mon/tues - thurs/fri but my work schedule is going to change and i will be changing to mon-wed-fri

Shelby · Jun 5, 2006

Thanks for the replies. How often are you guys training to failure, and how often are you trying to set PRs?

edge250 · Jun 5, 2006

that was part of my problem the 1st time thru it, i was training to hard; going to failure where i should have been keeping a rep or 2 in the tank. then every 3 or 4th week go balls to the wall. i still made great gains but was burnt out after about 6-7 weeks. live and learn.

RazorCuts · Jun 5, 2006

Edge is right. You do not need to kill yourself to make gains. Hit failure one week out of 4 and then back off and build up again. This method seem to give the best of both worlds. You are still progressing as you are adding weight to each workout. This is in the same set up as HST.

RC

bulldog21 · Jun 5, 2006

edge250 said:
that was part of my problem the 1st time thru it, i was training to hard; going to failure where i should have been keeping a rep or 2 in the tank. then every 3 or 4th week go balls to the wall. i still made great gains but was burnt out after about 6-7 weeks. live and learn.

Yeah I got to this point too and then made the change and progressed and made gains. 2 weeks ago I have had to change my workout completely for while dieting for my show as I reduced my calorie intake so low that this workout was too long and strenuous but plan on going back to it when I get into my mass gaining mode after my show as I will be eating a lot more calories.