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Getbig Bodybuilding Boards => Training Q&A => Topic started by: Hedgehog on April 20, 2004, 03:47:46 PM

Title: Training protocols: HIT/HST/Max-OT/DC/GVT/Volume links inside + Excersise
Post by: Hedgehog on April 20, 2004, 03:47:46 PM
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 (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 (http://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 (http://www.tc.umn.edu/~keen0018/bulgar.htm)

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

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


-Hedge
Title: Re:Training protocols: HIT/HST/Max-OT/DC/GVT/Volume links inside
Post by: jrbsn159 on April 21, 2004, 01:45:36 PM
Which program is the best for hardgainers (natural) looking to gain strength and mass?
Title: Re:Training protocols: HIT/HST/Max-OT/DC/GVT/Volume links inside
Post by: Stubborn on April 21, 2004, 01:51:22 PM
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.

Title: Re:Training protocols: HIT/HST/Max-OT/DC/GVT/Volume links inside
Post by: soldat on April 22, 2004, 06:25:37 AM
Good luck dude.
Title: Re:Training protocols: HIT/HST/Max-OT/DC/GVT/Volume links inside
Post by: Viking11 on April 26, 2004, 09:08:21 PM
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.
Title: Re:Training protocols: HIT/HST/Max-OT/DC/GVT/Volume links inside
Post by: Al on May 09, 2004, 11:25:50 AM
FYI

As most of you may know, most manufactures make their equipment overseas (China).  All steel products that are currently being sold here in the U.S. that are made in China are going to take a price increase within the next few months.  Some things already have.  There's many reasons for this but if your looking for anything from a set of dumbbells to a home workout system...the prices are going to go up.

I feel because of the huge importing we do from china...this could affect a lot of different products in the home not just weights.  





Actually, steel prices are skyrocketing all over the world and China is the place where they are likeliest to stabilize. China has twice the steel output capacity as America and it has the predominant coke export license for the EU. On top of that, they actually purchase the most  steel from the US-larger orders get better prices. Smaller American contractors are feeling the pinch so much more (especially since they are feeling it in other building materials like wood, as well as gas.). Prior to Bush lifting export tariffs, steel prices were rid-ic-u-low, steel manufacturers were barely surviving, but they've shot up almost 100% a ton in the past six months. The "steel shortage" is symptomatic of a soft economy and only temporary. Steel prices are reset every month while steel orders are usually long term contracts, so its unlikely that consumer products will be noticeably affected.


Topic? Doggcrapp-has anyone used this? It sounds scientifically unsound. Maybe I'm missing something ,but even if you're doing another exercise you're still working the same bodypart. So you're still defeating the point of recovery, right?
Title: Re:Training protocols: HIT/HST/Max-OT/DC/GVT/Volume links inside
Post by: Samuraii on May 29, 2004, 11:40:28 PM
So..... HST and max-ot are identical and very good.... i am going on max-ot the start of june or somewhere in around there.  They both have the same fundamentals except max-ot benefits from increasing your maximum by incorporating 2 inclimations sets... if ur max was 275... with 3 warmup sets, 2 inclimation sets, and 3 heavy sets.... you should be able to put up 285lb on flat bench by yourself from 4-6 reps with positive failure.

Which is better to you guys, HST or max-ot?
Title: Re:Training protocols: HIT/HST/Max-OT/DC/GVT/Volume links inside
Post by: Samuraii on May 29, 2004, 11:43:39 PM
So..... HST and max-ot are identical and very good.... i am going on max-ot the start of june or somewhere in around there.  They both have the same fundamentals except max-ot benefits from increasing your maximum by incorporating 2 inclimations sets... if ur max was 275... with 3 warmup sets, 2 inclimation sets, and 3 heavy sets.... you should be able to put up 285lb on flat bench by yourself from 4-6 reps with positive failure.

Which is better to you guys, HST or max-ot?
Title: Re:Training protocols: HIT/HST/Max-OT/DC/GVT/Volume links inside
Post by: Hedgehog on May 30, 2004, 10:16:56 AM
So..... HST and max-ot are identical and very good....


No. They are not identical.

Quote
i am going on max-ot the start of june or somewhere in around there.  They both have the same fundamentals

Not really. HST will for one have you train either full body workouts, or split the body in two. Further, you will work every musclegroup at least 3 times a week. Not the case with Max-OT.

Lots of differences.

Quote
Which is better to you guys, HST or max-ot?


I've tried Max-OT. And currently I have been using HST for little over a year. IMO, HST is more effective.

The upside to Max-OT is how it all is laid out for you. It will take a little more effort to get into HST.

Go with your planned training. It will most likely yield great results.

YIP
Zack
Title: Re:Training protocols: HIT/HST/Max-OT/DC/GVT/Volume links inside
Post by: what. on June 04, 2004, 07:49:23 AM
I like the 1-6 principal:
http://t-mag.com/html/body_58princ.html (http://t-mag.com/html/body_58princ.html)
Title: Re:Training protocols: HIT/HST/Max-OT/DC/GVT/Volume links inside
Post by: milk on July 01, 2004, 07:33:38 PM
Which program is the best for hardgainers (natural) looking to gain strength and mass?

Try HST. I use a combination of Westside principles and Max-OT principles in my training regime.
Title: Re:Training protocols: HIT/HST/Max-OT/DC/GVT/Volume links inside
Post by: soldat on July 02, 2004, 07:47:00 AM
They seem similar in thought so I don't see how can you combo them, unless you are speaking in terms of the exercise methodology.  Please explain.
Title: Re:Training protocols: HIT/HST/Max-OT/DC/GVT/Volume links inside
Post by: Hatchet_Jack on July 16, 2004, 04:51:44 PM
I like the 1-6 principal:
http://t-mag.com/html/body_58princ.html (http://t-mag.com/html/body_58princ.html)


Also known as GEO's Principal

[attachment deleted by admin]
Title: Re:Training protocols: HIT/HST/Max-OT/DC/GVT/Volume links inside
Post by: Wolverine on August 23, 2004, 04:26:17 PM
Which program is the best for hardgainers (natural) looking to gain strength and mass?

im not the guy to anser this question, but remember the program is only part of, nutrition and proper supplementation are also a good part of it
Title: Excerise Data base.
Post by: strongman718 on December 09, 2004, 05:17:49 PM
http://www.bodybuilding.com/fun/exercises.htm

Here is a link to a site that list many diffrent movements for each body part if your looking to add a new movement to your routine and/or if your a newbie.  Just click on the body part and it will give all the info you need.
Title: Re: Excerise Data base.
Post by: yo on December 09, 2004, 06:40:03 PM
www.exrx.net

This is a great site for information on a lot of different types of training as well as excersises (muscle specific and power moves).
Title: Re: Excerise Data base.
Post by: strongman718 on December 09, 2004, 08:35:56 PM
www.exrx.net

This is a great site for information on a lot of different types of training as well as excersises (muscle specific and power moves).

good site yo.  If anybody eles has a good site post it and I will narrow it to 3.
Title: Re: Excerise Data base.
Post by: Princess L on December 10, 2004, 05:24:40 PM
http://www.bsu.edu/webapps/strengthlab/home.htm
Title: Re: Excerise Data base.
Post by: yo on January 10, 2005, 05:51:41 PM
http://www.bodybuilding.com/fun/exercises.htm I like the way that one is organized.

http://www.changingshape.com/exercise/directory/musclesused.asp this one is easy to use

http://www.athletes.com/fun/exercises.htm kinda the same as bbing.com but not to shabby either.
Title: Re: Excerise Data base.
Post by: strongman718 on January 11, 2005, 08:43:23 PM
http://www.bodybuilding.com/fun/exercises.htm I like the way that one is organized.

http://www.changingshape.com/exercise/directory/musclesused.asp this one is easy to use

http://www.athletes.com/fun/exercises.htm kinda the same as bbing.com but not to shabby either.

I already have bodybuilding.com up.  I like the other two as well.

What do you think yo or others.  Should I keep it to 3 or should I just keep it as a list?
Title: Re: Training protocols: HIT/HST/Max-OT/DC/GVT/Volume links inside
Post by: persistancepays on March 04, 2005, 07:14:23 AM
I agree with wolverine.  A program is only a part of the picture.  It depends on the factors wolverine provides below as well as your recovery ability and lifestyle.  Neither Max-OT nor HST would work well for someone with a high stress 55-60 hour week job and family say, unless you kept the volume low in each session.  

Poliquin wrote over at t-mag a few years ago that many fail to take into account that training frequency changes over time --- there will be periods where you would do best doing 2 X a week while there might be (albeit for shorter duration) periods where you do 4-5 days per week.  The scientific literature has found that working your body 2X a week promotes the most benefit.

Lastly, over at bodybuilding.com, there is an interesting articles called "Strength Deficit" which offers a neat test and formula (very simple) to check if you would beenfit more from a workout with hypotrophy or strength/power emphasis.  

In parting, my best advice when evaluating a program is for the all to check out exercise prescription templates they offer.  You may not agree with their llow volume training philosophy BUT the templates are constructed well and their information is helpful (plus they have GREAT illustrations and decent descriptions of weight exercises).  

PS As for my preference -- HST as it avoids overprescribing exercises and set/rep routines, allowing the trainee to tailor a program to fit his abilities.  The only drawback is the trainee may fall into the habit of overdoing some exercises.  
Title: Re: Training protocols: HIT/HST/Max-OT/DC/GVT/Volume links inside
Post by: Bast1 on March 21, 2005, 08:04:29 AM
Can someone post the MAX OT?    I don't want to join and get emails from AST.
Title: Re: Training protocols: HIT/HST/Max-OT/DC/GVT/Volume links inside
Post by: Premium on March 21, 2005, 09:33:02 AM
Can someone post the MAX OT?    I don't want to join and get emails from AST.

i don't get any e-mails, there are over 25 pages of reading material...
Title: Re: Training protocols: HIT/HST/Max-OT/DC/GVT/Volume links inside
Post by: CQ on March 21, 2005, 09:39:31 AM
Can someone post the MAX OT?    I don't want to join and get emails from AST.

Yeah.

I made the fatal mistake of signing up.
Title: Re: Excerise Data base.
Post by: SuperMike3288 on March 30, 2005, 07:11:04 AM
Great thread, you should keep it as a list.
Title: Re: Excerise Data base.
Post by: koolie1 on March 31, 2005, 06:54:21 AM
OH YEAH SUPER THREAD!!!
Title: Re: fast growth for bicepes
Post by: Nitesh Sharma on April 26, 2005, 01:45:42 AM
 sir,

 I am Nitesh Sharma & i am very keen to make my body. I am doing exercise from last 2 years but still i can't getting growth. when i started exercise i was very lean but now it is ok. I want to make my bicepes 15inch. Right now i have 13inch. I am not rich so give me that advice which can i do. SO please give me a effective advice for growth.
Title: Re: Excerise Data base.
Post by: Nathan on May 07, 2005, 08:13:18 AM
the 2 things you might want to consider is diet ie"how much calories you intake and are your carbs proteins and fats in proper amounts." the second factor is either
over or under trainning. you know if you are over training if you find your self feeling drained and slugish.
you are under training if you find that you lift the same wieght all the time. I am 5'11 180 and I have 16' arms and I take no supplements am a vegan (which means I don't eat meat or dairy products) and I'am an ectomorph so if i can do it any one can ;) what i've learned is it's all about balance. if your program is unbalanced proporly you will not make gaines or will make very slow gains. a good site to chek out is www.skiplacour.com
oh yeah I started at 130lbs and had 11' arms and I worked out on and off for 2 years but in the past 12 weeks I've been very consistant and in that time went from 160 to 180lbs.
also I lift as heavy as possible but always use proper form,
one week I do the 3-4x8-10reps and the next week I do 2-3x4-6reps. I hope all that yappin helps ya good luck ;D
Title: Re:Training protocols: HIT/HST/Max-OT/DC/GVT/Volume links inside
Post by: 24Hourpro on June 09, 2005, 04:31:19 AM
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.



Evidence suggests that neither protocol provides enough volume. Especially for an advanced lifter.
Title: Re: Excerise Data base.
Post by: lilian on June 18, 2005, 12:01:46 AM
http://www.bsu.edu/webapps/strengthlab/home.htm

Page not found...

But there are tons of sites.
Just use Google...
Title: Re: Training protocols: HIT/HST/Max-OT/DC/GVT/Volume links inside
Post by: Mars on June 22, 2005, 08:58:52 AM
Why do you people have to make lifting to be a f**king science? ...

Lol agree they love to make it very complicated.. fuckin morons.
Title: Re: Excerise Data base.
Post by: Mr. Intenseone on June 28, 2005, 04:39:50 PM
www.workoutware.com

I use it for all my clients!
Title: Re: Excerise Data base.
Post by: zamsforv on August 18, 2005, 12:12:05 AM
hiii dudes i wanna know abt  the best excersise   for biceps
Title: Re: Training protocols: HIT/HST/Max-OT/DC/GVT/Volume links inside
Post by: jackass on October 01, 2005, 04:13:30 PM
Neither does the DC link.
Title: Re: Excerise Data base.
Post by: strongman718 on October 13, 2005, 07:58:43 PM
hiii dudes i wanna know abt  the best excersise   for biceps

 you got to find what works for you, but if I had to recommend one it would be the barbell curl\
Title: Re: Excerise Data base.
Post by: zamsforv on October 24, 2005, 09:08:21 PM
ghee thankz strong man ::) the next thing is i want huge shoulders how to make the deltiods  huge  ::)
Title: Re: Excerise Data base.
Post by: strongman718 on November 02, 2005, 01:05:08 PM
look bro no need for the sarcasm.  If you dont like the advise dont ask.
Title: Re: Training protocols: HIT/HST/Max-OT/DC/GVT/Volume links inside
Post by: OTC_bodybuilder on November 23, 2005, 08:22:05 PM
Don't forget P/RR/S.
Title: Re: Excerise Data base.
Post by: pumpster on January 02, 2006, 10:59:58 AM
Quote
I am Nitesh Sharma & i am very keen to make my body. I am doing exercise from last 2 years but still i can't getting growth. when i started exercise i was very lean but now it is ok. I want to make my bicepes 15inch. Right now i have 13inch. I am not rich so give me that advice which can i do. SO please give me a effective advice for growth.

Nitesh, find out the Pakistani names for Dianabol & Deca and have a good '06! ;)
Title: Re: Training protocols: HIT/HST/Max-OT/DC/GVT/Volume links inside
Post by: alexxx on January 18, 2006, 10:18:24 AM
why was my training protocol removed ??? 
"BLAST till you PAST" is a legitimate training program >:(
Title: Re: Training protocols: HIT/HST/Max-OT/DC/GVT/Volume links inside
Post by: Luolamies on February 23, 2006, 02:01:16 AM

My two cent's
I think the three exercices and two heavy set's per exercice aka "Mr. Dugdale" style and Blood volume are insanely good routines both for gaining and during dieting as long as nutrition/rest is on the money!
Title: Re: Training protocols: HIT/HST/Max-OT/DC/GVT/Volume links inside
Post by: GoneAway on February 27, 2006, 04:55:42 AM
There are SO many different ways of gaining muscle effectively that it would take a while to list, and that is speaking person-specific. Really, it's all about what works for YOU. Trial and error. That's how we got where we are today, with exercise and dieting knowledge, but going that step further than putting on an inch or two relies on smart training/dieting/resting.

In my life, I'm switching reps/sets from a "program" which I used for a few months, and had only noticable gains in the biceps which didn't last. So, if this new approach works, it's a testiment that you can make the most out of your own body by giving new things a go and listening to yourself (but stick with a certain program of sets/reps/exercises for at least a month, and then decide if you want to switch).

As "Chic" Betancourt said: "If you listen to too many people, your head will explode." Or something like that. Happy training!
Title: Re: Excerise Data base.
Post by: marilia05 on May 03, 2006, 04:42:44 PM
http://www.workout101.ca/
http://www.theministryoffitness.com/exercises.htm

Got them a few days ago - check them out.
Title: Re: Excerise Data base.
Post by: marilia05 on May 03, 2006, 04:49:27 PM
http://www.bodybuilding.com/fun/exercises.htm I like the way that one is organized.

http://www.changingshape.com/exercise/directory/musclesused.asp this one is easy to use

http://www.athletes.com/fun/exercises.htm kinda the same as bbing.com but not to shabby either.

I recognize "athletes.com"'s figs as the ones they have at bb.com - same pics.

Changing shape is really cool, especially for the people I need to show exercises to: they don't necessarily understand any English, so good illustrations, pics & animation is essencial.
thx
Title: Re: Excerise Data base.
Post by: Iron_Fist on May 31, 2006, 10:42:47 PM
www.Trainersbible.com

This site seems fairly new but has great content!
Title: Re: Training protocols: HIT/HST/Max-OT/DC/GVT/Volume links inside
Post by: Your MAAAAaaaa on August 20, 2006, 10:09:34 AM
hedgie

why in the sample workout for HST does it not include deads?

I Understand it would be difficult to incorporate but it shows three days with pull downs and rows?

Is this because of the amount of squats or what?


ta ta
Title: Re: Training protocols: HIT/HST/Max-OT/DC/GVT/Volume links inside
Post by: Hedgehog on August 21, 2006, 02:39:52 PM
hedgie

why in the sample workout for HST does it not include deads?

I Understand it would be difficult to incorporate but it shows three days with pull downs and rows?

Is this because of the amount of squats or what?


ta ta

Pretty much due to squats being in there too.

A lot of guys alternate a couple of excersises, usually have a workout 1 and 2.

At least that's what I think works best.

Put squats in wk1, dl's in wk2.

Some other excersises could also be alternated, like close grip bench presses and dips.

You would have an increase in the workload in three workouts then obviously, and with bigger increments.

YIP
Zack
Title: Re: Training protocols: HIT/HST/Max-OT/DC/GVT/Volume links inside
Post by: Your MAAAAaaaa on August 22, 2006, 11:44:17 AM
i've started the program and previously being a hit trainer its hard for me to get my head round the amount of set reps i'll be doing is this routine worth trying in your opinion?

secondly the site say working up through the weights over 2 weeks do you think doing it over one week would matter? then say changing the rep scheme or is two weeks better?

im just picking your brains here thanks for the advice before!


ta ta
Title: Re: Training protocols: HIT/HST/Max-OT/DC/GVT/Volume links inside
Post by: Hedgehog on August 23, 2006, 08:45:27 AM
i've started the program and previously being a hit trainer its hard for me to get my head round the amount of set reps i'll be doing is this routine worth trying in your opinion?

secondly the site say working up through the weights over 2 weeks do you think doing it over one week would matter? then say changing the rep scheme or is two weeks better?

im just picking your brains here thanks for the advice before!


ta ta

You won't get that many workouts in if you do it in just one week. But aside from that, it would work fine IMO.

One thing I had to "re-program" myself, being a former HIT guy myself, was that you only use the amount of weight that is required to cause growth.

This amount gradually increases, as the muscle becomes accustomed to training, but no point in lifting anything more than is needed to cause the growth.

YIP
Zack
Title: Re: Excerise Data base.
Post by: WOOO on September 06, 2006, 02:46:44 AM
www.Trainersbible.com

This site seems fairly new but has great content!
bump for critical errors
Title: Re: Training protocols: HIT/HST/Max-OT/DC/GVT/Volume links inside
Post by: Your MAAAAaaaa on September 20, 2006, 02:08:54 AM
well i have to say against my better judgement this way of training is unfckingbelievable!!!!


Strength is way up i've put on 3 lbs in about a month this is even with me cutting at the moment as well, i'm totally convinced that this training routine is the mutts nuts and that my old HIT training is something I should do when i am inhumanly strong as i don't shift enough weight to make one set count.

My back thickness has just been incredible and well all over the progress is amazing although i don't know how long this rate will last!!

definately worth a try if you ask me!


ta ta
Title: Re: Training protocols: HIT/HST/Max-OT/DC/GVT/Volume links inside
Post by: AMNIMAL on September 23, 2006, 06:48:42 PM
why was my training protocol removed ??? 
"BLAST till you PAST" is a legitimate training program >:(

Quick question, Do you or have you ever competed?
Title: Re: Training protocols: HIT/HST/Max-OT/DC/GVT/Volume links inside
Post by: alexxx on September 23, 2006, 06:54:58 PM
Quick question, Do you or have you ever competed?

Yes! I did mr.Getbig 2006! 8)
Title: Re: Training protocols: HIT/HST/Max-OT/DC/GVT/Volume links inside
Post by: AMNIMAL on September 23, 2006, 07:04:17 PM
WHat Wt. Class did you compete in and how did things turn out?
Title: Re: Training protocols: HIT/HST/Max-OT/DC/GVT/Volume links inside
Post by: alexxx on September 23, 2006, 07:05:41 PM
WHat Wt. Class did you compete in and how did things turn out?

Its an open weight class and I am still awaiting my placing.
Title: Re: Training protocols: HIT/HST/Max-OT/DC/GVT/Volume links inside
Post by: WOOO on October 28, 2006, 04:31:59 AM
Its an open weight class and I am still awaiting my placing.

you were judged, "most likely to be found crushed by 135lbs on the smith machine"
Title: Re: Training protocols: HIT/HST/Max-OT/DC/GVT/Volume links inside
Post by: the governor on November 29, 2006, 08:07:58 PM
is ther such a thing as over training i have been just getting back to what i love  Working out  it has been ab out 15 years i am now 36 and have been hitting the gym twice a day for like 2 and a half hours each time sleeping right and eating well three on 1 off
Title: Re: Training protocols: HIT/HST/Max-OT/DC/GVT/Volume links inside
Post by: Stubborn on November 30, 2006, 01:20:47 PM
is ther such a thing as over training i have been just getting back to what i love  Working out  it has been ab out 15 years i am now 36 and have been hitting the gym twice a day for like 2 and a half hours each time sleeping right and eating well three on 1 off

Absolutely.
Title: Re: Training protocols: HIT/HST/Max-OT/DC/GVT/Volume links inside
Post by: JimmyTheFish on December 05, 2006, 05:34:20 PM
well i have to say against my better judgement this way of training is unfckingbelievable!!!!


Strength is way up i've put on 3 lbs in about a month this is even with me cutting at the moment as well, i'm totally convinced that this training routine is the mutts nuts and that my old HIT training is something I should do when i am inhumanly strong as i don't shift enough weight to make one set count.

My back thickness has just been incredible and well all over the progress is amazing although i don't know how long this rate will last!!

definately worth a try if you ask me!


ta ta

hey YM -- Are you still using the HST method?

are you doing whole body or splitting the body?

Title: Re: Training protocols: HIT/HST/Max-OT/DC/GVT/Volume links inside + Excersise
Post by: sholtstraining on August 22, 2007, 11:18:18 AM
where is milos training phiolosphy of feeding the muscles during training.. and extremely high volume drop set giant sets...i see you left this one out
Title: Re: Training protocols: HIT/HST/Max-OT/DC/GVT/Volume links inside + Excersise
Post by: Painlayer69 on June 21, 2008, 09:09:17 PM
Anyone have good experiences with the GVT program?? i am starting it tomorrow and would just like to hear how well it has worked for other trainees

Thanx
Title: Re: Training protocols: HIT/HST/Max-OT/DC/GVT/Volume links inside + Excersise
Post by: Warren on June 21, 2008, 09:15:30 PM
Anyone have good experiences with the GVT program?? i am starting it tomorrow and would just like to hear how well it has worked for other trainees

Thanx
it's stupid unless you're already advanced and at the point of a bench well into the 400's and squats and pulls in the 600's, then you'll be able to use weights for those sets of 10 that will really tax you instead of this little bitch ass 100-150 pounds that a lot of guys are trying to use, all that will do is get you smaller and weaker in a hurry.
Title: Re: Training protocols: HIT/HST/Max-OT/DC/GVT/Volume links inside + Excersi
Post by: Cap on June 21, 2008, 09:18:07 PM
it's stupid unless you're already advanced and at the point of a bench well into the 400's and squats and pulls in the 600's, then you'll be able to use weights for those sets of 10 that will really tax you instead of this little bitch ass 100-150 pounds that a lot of guys are trying to use, all that will do is get you smaller and weaker in a hurry.
Ouch, that hurts. Lol.  You'd be surprised how your body will adapt to those "bitch" weights.

It's a good protocol for change, growth, giving the body a new way to grow, and a good break for the joints.
Title: Re: Training protocols: HIT/HST/Max-OT/DC/GVT/Volume links inside + Excersise
Post by: Painlayer69 on June 21, 2008, 11:39:46 PM
Yeah thanx alot CAP i was thinking about that i need a good break from the old and something to kinda shock my system for new growth.

And warren dont you think that a guy useing 150lbs for a hard set of ten would still be taxed the same way a stronger guy would be thats able to use a heavier weight for the same amount of reps??

Think about that
Title: Re: Training protocols: HIT/HST/Max-OT/DC/GVT/Volume links inside + Excersise
Post by: Painlayer69 on July 13, 2008, 04:32:52 PM
Anyone else having trouble with the AST site?


  I am trying the max-ot regimin and im trying to get the routine for my last day of the week ( Its backwards from how they put it together ) But the site wont even freakin load it just says WEBSITE NOT FOUND
Title: ExRX.net - Great site
Post by: Emmortal on November 19, 2008, 05:53:05 PM
http://exrx.net/

Great resource.
Title: Re: Training protocols: HIT/HST/Max-OT/DC/GVT/Volume links inside + Excersi
Post by: Gavin Laird on January 14, 2010, 05:01:56 AM
UHT is now available free...

www.ultimate-hypertrophy.com

Title: Re: Training protocols: HIT/HST/Max-OT/DC/GVT/Volume links inside + Excersise
Post by: peaker on June 02, 2011, 08:17:58 PM
Great list of sites. I got amazing results with HIT, it's not for everyone but strength,recovery and overall energy levels have improved dramatically.
Title: Re: Training protocols: HIT/HST/Max-OT/DC/GVT/Volume links inside + Excersise
Post by: rocco-x on July 22, 2016, 01:51:32 PM
Holy sweaty ballsack Hedge...great links.

   I've used a few of these routines with good to great results.
Shit I've not seen the infamous Bulgarian Burst System in yeeears! Phil Hernon used to rep for the creator or at least the one who was making paper off it lol.
 I was in my early 20s n tried both routine and diet eating up to 9-10,000cals a day! I would eat entire small chickens,pounds of potatoes, half London broils.my gf would cook at her moms plus our apt filling both freezers.
   That shit lasted maybe a month.went thru tons of toilet paper as well cause you basically eat,workout,shit,nap,eat then shit some more...
   About to embark on a basic beginners DC routine after a long horrendous 4yr layoff.

   Great links brother...roc.
Title: Re: Training protocols: HIT/HST/Max-OT/DC/GVT/Volume links inside + Excersise
Post by: Rmj11 on June 16, 2019, 04:21:08 AM
Hit = historically idiotic training

Max-OT just another version of hit promoted by “drug free” Skip LeCour (cough cough)

DC training was exactly that...dog crap

GVT is good but is better if done over 3-4 exercises instead of one exercise. Instead of doing bench for 10x10, do bench, incline, flys for 3-4x10 each for a total of 10-12 sets for chest. Get better development that way.

Volume is what built the best bodies. There is nothing new under the sun in bodybuilding. What works, sticks. What doesn’t, comes and goes like a fad, just like hit.
Title: Re: Training protocols: HIT/HST/Max-OT/DC/GVT/Volume links inside + Excersise
Post by: Equalizer on June 29, 2019, 10:56:01 PM
Hit = historically idiotic training

Max-OT just another version of hit promoted by “drug free” Skip LeCour (cough cough)

DC training was exactly that...dog crap

GVT is good but is better if done over 3-4 exercises instead of one exercise. Instead of doing bench for 10x10, do bench, incline, flys for 3-4x10 each for a total of 10-12 sets for chest. Get better development that way.

Volume is what built the best bodies. There is nothing new under the sun in bodybuilding. What works, sticks. What doesn’t, comes and goes like a fad, just like hit.
[/ Captain Mantastic I see you found getbig
Title: Re: Training protocols: HIT/HST/Max-OT/DC/GVT/Volume links inside + Excersise
Post by: AbrahamG on June 30, 2019, 12:57:41 AM
Terrific bump.