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Training protocols: HIT/HST/Max-OT/DC/GVT/Volume links inside + Excersise

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Hedgehog:
I thought I would collect links to different training protocols and put it here for everyone interested in trying them out.

I'll keep this a living thread, and add links as we go along.

Max-OT  http://ast-ss.com/max-ot/max-ot_intro.asp
(Please note that the supplement company AST is behind this protocol, and thus it has its fair share of supplement marketing)
Here's a link to the complete protocol, without having to sign up...
http://www.freedomfly.net/Documents/MAX-OT.pdf

HST www.hsnhst.com

Basic Splits:
http://forum.bodybuilding.com/showth...hreadid=143006


Conjugate splits/high frequency training:
http://forum.bodybuilding.com/showth...hreadid=289834

HST (Hypertrophy Specific Training):
www.hypertrophy-specific.com
http://forum.bodybuilding.com/showth...hreadid=280813

HIT (High Intensity Training):
http://www.muscletalk.co.uk/article-hit-training.asp
http://www.naturalstrength.com/resea...?ArticleID=207

Extreme Stretching (to go along with DC):
http://forum.bodybuilding.com/showth...89#post2046389

Dual Factor Hypertrophy Training (DFHT)
http://forum.mesomorphosis.com/showthread.php?t=682

Westside Training:
www.westside-barbell.com
www.elitefts.com
http://www.ironaddicts.com/articles/westsidemod.htm

German Volume Training (GVT)
http://www.strengthcats.com/CP-GVT.html
http://www.bodybuilding.com/fun/luis13.htm

Tri Phase Progressive Training (TP PT):
http://www.mindandmuscle.net/content/page-249.html

Abbreviated Training:
www.hardgainer.com
http://www.bodybuilding.com/fun/shannon13.htm

Russian Training
http://forum.bodybuilding.com/showth...hreadid=305786
http://forum.bodybuilding.com/showth...threadid=74669

Bulgarian Training
http://www.tc.umn.edu/~keen0018/bulgar.htm

Undulated Periodization - Variable Repitition Training
http://www.bodybuilding.com/fun/alwyn3.htm

Bulgarian Weightlifting Training
http://www.tc.umn.edu/~keen0018/bulgar.htm

Power Reps Shock:
http://www.prrstraining.com/

Cardio protocols:
Tabata http://www.cbass.com/FATBURN.HTM


-Hedge

jrbsn159:
Which program is the best for hardgainers (natural) looking to gain strength and mass?

Stubborn:
HST and Max-OT are said to work for anyone. I like the looks of both of the programs and will start Max-OT on Monday. I just chose it because I like the rep/set scheme and there is no "planning" neccessary. Its all laid out. I would say HST is more for experienced lifters because its a little more complex. But, IMO you cant go wrong with either.

Peace!

P.S. I will be testing HST after a few cycles through Max-OT to campare which is better for me.

soldat:
Good luck dude.

Viking11:
I favor HIT/Heavy Duty. More time efficient, more recovery time. I never grew training more than 3 days a week- 4 at the most for a few weeks only. HST would be my second choice, the other is too many lifting days a week for me, no time to recover the whole system.

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