Yep... No problemo...
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Good observation. Hany's FST-7 focuses either on exhausting the muscle being worked before or after the 2 working sets. It is far different from HRT because there are no hellcentrics involved in FST-7. I feel they are both effective training methods and I certainly respect Hany's training and especially his science. Plain and simple...HRT works the muscle harder than any other training style out there with the fewest number of sets while staying in a rep zone that best promotes muscle growth. 7 sets with limited rest in between sets such as FST-7 either before or after the working sets works the muscle hard, no doubt. But the downfall is the amount of lactic acid that it builds up is just simply not neccesary for growth. HRT is a beautiful system for natty bodybuilders such as yourself. It does require a fair amount of time for recovery, so be sure to only work each body part once a week, get your supps in for recovery and I think you'll be pleased with the results.
Hey guys i did arms for the first time ever implementing the HRT method. Here's what it looked like
Working sets only
Tri pushdown- 90 lbs, 110, 120, (forgot to keep it to only two working sets on this one haha)
Overhead cable extension with rope attachment- 90,110,120 (...and this one)
Crossbody unilateral Cable extension- 30, 45
BBell Curl- 40 lbs bar, 50
Seated Alt. DB Curl- 35(could only do 4 negatives), 20
EZ-Bar Preacher Curl- 15 plates each side, same weight
Behind the back wrist curls- 60 lbs. bar for two sets
Reverse Grip Barbell curl- 15 lbs. plates on each side for two sets
all in all the workout took about 50 mins. and my arms were pumped by the end of it. Love HRT lookin forward to murder my shoulders on tuesday haha.
beside those extra sets does this look correct?
i used the 8 normal reps with 6 slow (five seconds) negative reps for each working set. Thats what's recommended right?
Man i did this with preacher curls and incline Db curls, and WOW it is a huge difference. Gonna be adding HRT in for atleast 1 ro 2 exercises per muscle group.
Well the main thing i liked about it was that i felt a great pump and was depleting the tanks THROUGHOUT my workout as opposed to FST-7's which is basically a normal workout up until the last exercise, where you just pound out sets until your muscles reduced to mush. As far as my arms go, i definitely felt the pump yesterday...not too sore today, but than again i never really feel sore until two days afterwards anyway. today was an off day but i plan on usin HRT on my shoulders tomorrow, and im really lookin forward to that since i consider my shoulder's a lagging body part. How does this routine look?
HS shoulder press 2x8+6
side lateral machine- 2x8+6
reverse pec deck- 2x8+6
seated machine shrugs- 2x8+6
And maybe either front rases, or unilateral side lats on a cable machine 2x8+6 (before the shrugs though)
Thanks for all the help Rage!
Wound up doin a lot more than i thought i could, great pumps throughout here was the workout...
Delts:
Side Lateral Machine: 50 lbs., 60 lbs.
HS Behind the Neck Press: 55 each side, 45 each side
Unilateral Side Lat raise with cable: 20, 20
Reverse Pec-Dec: 60, 60
Front DB Raise: 25, 25
HS Seated Shrug Machine: 90 each side, 115 each side
Behind the Back BB Shrug on Smith Machine: 180, 270
Face Pull: 100, 150
BTW HRT's extremely effective i've already put on quality mass in less than a week thanks to this training. i highly suggest it to anyone who's thinkin about it!
Leg Extensions: 90, 120
Vertical Leg press: 90 lbs. each side, 135 lbs. each side
Hack Squat: 90 lbs. each side, same weight
Lying Leg Curl: 100, 120
Standing Unilateral Leg Curl: 40, 60/50 (had to lower the weight for the 6 slow negative reps)
Stiff Legged Deadlifts: 90, 135 (never really like SLDL's probably gonna switch them out fro Hamstring Raises next time)
Standing Calf Raises: 200, 200
Donkey Calf Raises: 220, 260
Hey Rage,
I was wondering if it would be alright ,since i wont be hitting the rear delts on the same day, to do 3 widening exercises along with 3 thickening exercises for a total of 6 exercises total. Still sticking to two working sets for each though. somethin like this
Pull-Downs
Barbell Rows
Pullovers
HS T-bar Rows
Pullups
Low-Cable Row
Rack Pulls (just straight sets with this one though)
how does this look? i feel like 6 sets total just isn't enough for back
Leg extension: (Warm Up...)
1 set of 50 at 90
1 set of 40 at 105
1 set of 30 at 120
Leg extension
2 sets of 8 + 6 at 90
Leg press
2 sets of 8 + 6 at 6 plates per side
Hack Squats:
2 sets of 8 + 6 at 1 plate per side (Mostly went to get my form down... Will go heavier next time....)
Lying leg curls:
2 sets of 12 at 80
Seated Leg Curls:
2 sets of 8 + 6 at 160
1st time doing this for legs... Sure as hell won't be the last...