Helium3's workout routine!

[helium3]

my training program consists of 2 week blocks totaling 8 weeks which i train 3x a week and occasionally do a maintenance day(saturday)which i do extra dead lifts/abs etc

i start with high reps to get tendons and muscles ready for the heavy loads to come and it goes something like this:

week 1 16 reps
week 2 14 reps
week 3 12 reps
week 4 10 reps
week 5 8 reps
week 6 6 reps
week 7 4 reps
week 8 mon 3/wed 2/fri 1 rep(s)

rep ranges and sets arent written in stone amounts can vary but once accustomed to this type of workout they are easier to judge.some weeks you may have to zig zag the weights or stick with a certain weight for a couple of sessions as long as the weight increases each week end thats fine.

so each 8 week block consists of the same exercises increasing the load each day
example to show progressive load :if my max weight at 16 reps is 240lbs then monday id start with 220lbs wednesday 230lbs friday 240lbs(to failure) increasing the weight all the time(progrssive load)which stimulates an environment for hypertrophy.

now for the exercises:
1 set in the first week then 2 sets there after until week 7/8 then 3 sets. for simplicity a sample workout.

2xbb flat bench
2xdb decline
2x bb military press
1x db arnie press
1x db rear delts
1x bb deadlift with 1 light and two heavy warm-ups
2x bb rows
2x squat/leg press
2x calf raise/press
2x db tricep press/pullovers
2x bicep chins
2x abs

to some it may seem alot but as ive stated before i dont go to failure apart from friday(the last workout in the week)and have no trouble with overtraining period.ive been using this program for a year with great results just thought id put it out there. critique if you like comments welcome.

[taiboxa]

sounds good, not for me, but very glad it works for you and im sure it will work for many others.

[guest589745]

so it is a mon/wed/fri split working every muscle in each WO but only 1-2 sets per bodypart?

[guest589745]

Whats yer stats right now? Have you done this in the past, if so for how long?

[helium3]

my stats 2003 180-190 14-15%bf 2005 january were 6ft 185lbs 14-15%bf ive been training on and off for years more seriously the past 5,2006 january 195lbs 14-15% as of right now im 220lb@14-15 bf but thats another story.but it goes to show that in the last year which ive been training hst style my weights gone up 10lbs before that i put on a couple at most.when i first started training i was a stick at 160lbs.im getting close to my max now and felt it was time to look into other options cough cough..

[sooners04]

Isn't that the Body 4 Life routine?

[helium3]

http://www.hypertrophy-specific.com/hst_II.html#top

got it from here dont know of any other.