so would my split be ok if i just dropped working my arms with chest and back and kept them to their own day? But kept everything the same? Also thanks for the clarification about the sets.
I understand this is good for someone who has less than 2 years of bodybuilding under their belt. (good news for me haha)
But I recently tried implementing the FST-7 methods to my training program and loved the pump i got. However, after further reading it was suggested that this type of training (FST-7) isn't good for natural bodybuilders since they most likely wouldn't be able to properly recooperate within the week's rest for that body part. Not only did that discourage me but it also gave me the impression that the whole theory is designed around guys on roids anyway, and not the dedicated people who choose to do it the right way (like the majority of the people on these forums). So i was just wondering if HRT is good for Natty guys as well, or at least this method of it. I'm assuming its a yes, but i figured it wouldnt hurt to ask. I also realize that diet is important with HRT and i fully intend to feed my body everything it needs to grow. Thanks in advance!
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.
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.
Thank you, your time and wisdom is truly appreciated!
-Every person is the creation of himself, the image of his own thinking and believing.
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.
-Every person is the creation of himself, the image of his own thinking and believing.
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.
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?
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.
Nice!
Originally Posted by Zeus92
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?
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!
-Every person is the creation of himself, the image of his own thinking and believing.
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
-Every person is the creation of himself, the image of his own thinking and believing.
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
-Every person is the creation of himself, the image of his own thinking and believing.
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
This is a lot in my opinion. I do Wide Grip Pullups, Narrow Grip Pulldowns and Straight Arm Pulldowns right now. All Advanced HRT. I wouldn't even want to do more after just those 6 sets and my back is developing just fine. Sometimes more is not better.
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...
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...
Good shit Brother! Keep it up!
-Every person is the creation of himself, the image of his own thinking and believing.
Originally Posted by Zeus92
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