HGHup Training program.

[Hardnutcheck]

Anyone actually followed that routine?

Any specific info on it? As far as why so many sets?
I've never seen anyone reccomend more than 5x10

[TexasLifter89]

You are allowed to use any routine you please, but that training program is the recommended training program because it is what Dirk feels will work best...

[Hardnutcheck]

I'm interested in what the workout involves, Which is why I asked.

Interested on knowing more in detail about the workout.

Chest and Back on the same day, Just not something I'm used to seeing.

[Rosie Chee]

Anyone actually followed that routine?

Any specific info on it? As far as why so many sets?
I've never seen anyone reccomend more than 5x10

I'm interested in what the workout involves, Which is why I asked.

Interested on knowing more in detail about the workout.

Chest and Back on the same day, Just not something I'm used to seeing.

Not sure what "training programme" you are referring to since as far as training, all that is mentioned is that a "high reps, high volume is recommended".

For more information and reasoning behind training recommendations then please PM Dirk about it (although what I mentioned is understandable).

As far as doing Back and Chest on the same day; this is actually rather common.


~Rosie
Team APPNUT

[Xpballer]

Link to said training program..?

[Hardnutcheck]

Link to said training program..?

What's your e-mail? I'll send it

[Urban Monk]

Can you list it up here?>

[Hardnutcheck]

Week 1:

MONDAY- LEGS
SQUATS 10 10 90 Seconds 60%
STANDING LEG CURLS 10 10 90 Seconds 60%
STANDING CALF RAISES 3 6 90 Seconds 90%
SEATED CALF RAISES 3 50 90 Seconds 40%

TUESDAY- CARDIO 40 MINUTES

WEDNESDAY-
CHEST AND BACK
DUMBELL BENCH PRESS 10 90 Seconds 60%
PULL-UPS OR HAMMER STRENGTH 10 10 90 Seconds 60%
INCLINE BENCH PRESS 3 8 90 Seconds 85%
SINGLE ARM ROWS 3 8 90 Seconds 85%

THURSDAY- CARDIO 40 MINUTES

FRIDAY-
SHOULDERS AND ARMS
BARBELL CURLS 10 10 90 Seconds 60%
SKULL CRUSHERS 10 10 90 Seconds 60%
LATERAL RAISES 3 50 90 Seconds 40%

SATURDAY/SUNDAY- OFF

Week 2:

MONDAY- LEGS
SQUATS 10 10 90 Seconds 62.5%
STANDING LEG CURLS 10 10 90 Seconds 62.5%
STANDING CALF RAISES 3 6 90 Seconds 90%
SEATED CALF RAISES 3 50 90 Seconds 40%

TUESDAY- CARDIO 40 MINUTES

WEDNESDAY- CHEST AND BACK
DUMBELL BENCH PRESS 10 10 90 Seconds 62.5%
PULL-UPS OR HAMMER STRENGTH 10 10 90 Seconds 62.5%
INCLINE BENCH PRESS 3 8 90 Seconds 85%
SINGLE ARM ROWS 3 8 90 Seconds 85%

THURSDAY- CARDIO 40 MINUTES

FRIDAY-SHOULDERS AND ARMS
BARBELL CURLS 10 10 90 Seconds 62.5%
SKULL CRUSHERS 10 10 90 Seconds 62.5%
LATERAL RAISES 3 50 90 Seconds 40%

SATURDAY/SUNDAY- OFF

Week 3:

MONDAY- LEGS
SQUATS 10 5 120 Seconds 62.5%
STANDING LEG CURLS 10 5 120 Seconds 62.5%

TUESDAY- CARDIO 40 MINUTES

WEDNESDAY- CHEST AND BACK
DUMBELL BENCH PRESS 10 5 120 Seconds 62.5%
PULL-UPS OR HAMMER STRENGTH 10 5 120 Seconds 62.5%

THURSDAY- CARDIO 40 MINUTES

FRIDAY-SHOULDERS AND ARMS
BARBELL CURLS 10 5 120 Seconds 62.5%
SKULL CRUSHERS 10 5 120 Seconds 62.5%

SATURDAY/SUNDAY- OFF

Week 4:
MONDAY- LEGS
DEADLIFTS 10 10 90 Seconds 62.5%
SEATED LEG CURLS 10 10 90 Seconds 62.5%
STANDING CALF RAISES 6 6 90 Seconds 93%
SEATED CALF RAISES 6 50 90 Seconds 40%

TUESDAY- CARDIO 40 MINUTES

WEDNESDAY- CHEST AND BACK
BARBELL BENCH PRESS 10 10 90 Seconds 62.5%
BENT-OVER ROWS 10 10 90 Seconds 62.5%
INCLINE DUMBELL BENCH PRESS 6 8 90 Seconds 90%
PULL UPS (BODY WEIGHT) 6 8 90 Seconds BODY WEIGHT

THURSDAY- CARDIO 40 MINUTES

FRIDAY-SHOULDERS AND ARMS
INCLINE DUMBELL CURLS 10 10 90 Seconds 62.5%
CLOSE GRIP BENCH PRESSES 10 10 90 Seconds 62.5%
LATERAL RAISES 6 50 90 Seconds 40%

SATURDAY/SUNDAY- OFF

Week 5:
MONDAY- LEGS
DEADLIFTS 10 10 90 Seconds 65.0%
SEATED LEG CURLS 10 10 90 Seconds 65.0%
STANDING CALF RAISES 6 6 90 Seconds 90%
SEATED CALF RAISES 6 50 90 Seconds 40%

TUESDAY- CARDIO 40 MINUTES

WEDNESDAY- CHEST AND BACK
BARBELL BENCH PRESS 10 10 90 Seconds 65.0%
BENT-OVER ROWS 10 10 90 Seconds 65.0%
INCLINE DUMBELL BENCH PRESS 6 8 90 Seconds 85%
PULL UPS (BODY WEIGHT) 6 8 90 Seconds BODY WEIGHT

THURSDAY- CARDIO 40 MINUTES

FRIDAY-SHOULDERS AND ARMS
INCLINE DUMBELL CURLS 10 10 90 Seconds 65.0%
CLOSE GRIP BENCH PRESSES 10 10 90 Seconds 65.0%
LATERAL RAISES 6 50 90 Seconds 40%

SATURDAY/SUNDAY- OFF

Week 6:

MONDAY- LEGS
SQUATS 10 5 120 Seconds 62.5%
STANDING LEG CURLS 10 5 120 Seconds 62.5%

TUESDAY- CARDIO 40 MINUTES

WEDNESDAY- CHEST AND BACK
DUMBELL BENCH PRESS 10 5 120 Seconds 62.5%
PULL-UPS OR HAMMER STRENGTH 10 5 120 Seconds 62.5%

THURSDAY- CARDIO 40 MINUTES

FRIDAY-SHOULDERS AND ARMS
BARBELL CURLS 10 5 120 Seconds 62.5%
SKULL CRUSHERS 10 5 120 Seconds 62.5%

SATURDAY/SUNDAY- OFF

Week 7:

MONDAY- LEGS
SQUATS 10 8 90 Seconds 65%
STANDING LEG CURLS 10 8 90 Seconds 65%
STANDING CALF RAISES 6 6 90 Seconds 90%
SEATED CALF RAISES 6 50 90 Seconds 40%

TUESDAY- CARDIO 40 MINUTES

WEDNESDAY- CHEST AND BACK
DUMBELL BENCH PRESS 10 8 90 Seconds 65%
PULL-UPS OR HAMMER STRENGTH 10 8 90 Seconds 65%
INCLINE BENCH PRESS 6 8 90 Seconds 85%
SINGLE ARM ROWS 6 8 90 Seconds 85%

THURSDAY- CARDIO 40 MINUTES

FRIDAY-SHOULDERS AND ARMS
BARBELL CURLS 10 8 90 Seconds 65%
SKULL CRUSHERS 10 8 90 Seconds 65%
LATERAL RAISES 6 50 90 Seconds 40%

SATURDAY/SUNDAY- OFF

Week 8:

MONDAY- LEGS
SQUATS 10 6 90 Seconds 70.0%
STANDING LEG CURLS 10 6 90 Seconds 70.0%
STANDING CALF RAISES 6 6 90 Seconds 90%
SEATED CALF RAISES 6 50 90 Seconds 40%

TUESDAY- CARDIO 40 MINUTES

WEDNESDAY- CHEST AND BACK
DUMBELL BENCH PRESS 10 6 90 Seconds 70.0%
PULL-UPS OR HAMMER STRENGTH 10 6 90 Seconds 70.0%
INCLINE BENCH PRESS 6 8 90 Seconds 85%
SINGLE ARM ROWS 6 8 90 Seconds 85%

THURSDAY- CARDIO 40 MINUTES

FRIDAY-SHOULDERS AND ARMS
BARBELL CURLS 10 6 90 Seconds 70.0%
SKULL CRUSHERS 10 6 90 Seconds 70.0%
LATERAL RAISES 6 50 90 Seconds 40%

SATURDAY/SUNDAY- OFF

[Hardnutcheck]

Should be able to make it out.....

[Bnatural]

according to studies there are some factors to keep in check for your gh workouts and this is a good workout theyve given....

facts:
1. do not eat too close to the workout or have a higher fat meal pre-workout otherwise these can inhibit gh release, any insulin spike can cause this
2. warm-up, having the body warm before exercise increases gh during the workout
3. volume is key, this doesnt mean 30 sets of a bodypart is better, but bumping up your sets on a given bodypart may be a good idea.
4. intensity is key, you want to keep the weight in the moderately heavy range, generally 8-15reps (20 does work in some instances)
5. limited rest is important, 60-90 seconds rest is a good range
6. extended set principles in moderation are a way to further tax your body (cortisol and gh have similar properties when it comes to exercises)
7. compound movements reign supreme vs. iso moves, a workout of preacher curls or flyes wont get you far. think of taxing your body with bigger moves (squats, deads, push press, bench, rows, drag curls, dips, walking lunges, etc.). a plyometric type workout would work well into a program, think burpees, jump squats, clean & press, etc.

[rms80]

Anyone actually followed that routine?

Any specific info on it? As far as why so many sets?
I've never seen anyone reccomend more than 5x10

It is an adaptation off of German Volume Training- lots of sets and lots of reps- great for hypertrophy. However, like any training program- it is only as good as your ability to stick to it, and also keep in mind that your body will adapt to anything with time, so change things up after 6-8 weeks.....

[CaponeCEO]

Thats Columbo'esk. When he was going for strength and cutting.

[Hardnutcheck]

Would week 3 and 6 be somewhat of a recovery week?