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Author Topic: Training protocols: HIT/HST/Max-OT/DC/GVT/Volume links inside + Excersise  (Read 55685 times)
Hedgehog
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« 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
(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
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jrbsn159
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« Reply #1 on: April 21, 2004, 01:45:36 PM »

Which program is the best for hardgainers (natural) looking to gain strength and mass?
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Stubborn
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« Reply #2 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.

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soldat
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« Reply #3 on: April 22, 2004, 06:25:37 AM »

Good luck dude.
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Viking11
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« Reply #4 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.
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Al
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« Reply #5 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?
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Samuraii
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« Reply #6 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?
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Samuraii
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« Reply #7 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?
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Hedgehog
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« Reply #8 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
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« Reply #9 on: June 04, 2004, 07:49:23 AM »

I like the 1-6 principal:
http://t-mag.com/html/body_58princ.html
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« Reply #10 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.
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soldat
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« Reply #11 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.
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Hatchet_Jack
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« Reply #12 on: July 16, 2004, 04:51:44 PM »



Also known as GEO's Principal

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Wolverine
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« Reply #13 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
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mrechef
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« Reply #14 on: December 09, 2004, 06:17:49 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.
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yo
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« Reply #15 on: December 09, 2004, 07:40:03 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).
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Jim
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« Reply #16 on: December 09, 2004, 09:35:56 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.
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Princess L
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« Reply #17 on: December 10, 2004, 06:24:40 PM »

http://www.bsu.edu/webapps/strengthlab/home.htm
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yo
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« Reply #18 on: January 10, 2005, 06:51:41 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.
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Jim
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« Reply #19 on: January 11, 2005, 09:43:23 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?
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persistancepays
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« Reply #20 on: March 04, 2005, 08:14:23 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.  
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Bast1
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« Reply #21 on: March 21, 2005, 09:04:29 AM »

Can someone post the MAX OT?    I don't want to join and get emails from AST.
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« Reply #22 on: March 21, 2005, 10:33:02 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...
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« Reply #23 on: March 21, 2005, 10:39:31 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.
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SuperMike3288
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« Reply #24 on: March 30, 2005, 08:11:04 AM »

Great thread, you should keep it as a list.
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