Hypertrophy-Specific Training

There's a web site devoted specifically to this topic at http://www.hypertrophy-specific.com/hst_index.html. Read the articles on this web site for more detailed information.

In a nutshell, with this routine you workout three times a week. You calculate your 5, 10, and 15 rep maxes. For the first two weeks (or 6 workouts) you do 15 reps using weights based on your 15 rep max. The next 6 workouts you use weights based on your 10 rep max, and the next two weeks you use weights based on your 5 rep max. Then you spend two more weeks continuing with your 5 rep max weights, doing negatives when possible.

For example, for the first two weeks you calculate your 15 rep max. Let's say that number is 200 pounds. This will be the weight you use for the last workout in this 6 workout block. You then use an increment amount to calculate the other five workouts. The increment should be either 20 pounds, 10 pounds, 5 pounds, or possibly even 2.5 or 1.25 pounds, depending on what the lift is. If we're talking benchpress, probably 10 pounds would be a good increment. So, working backwards, your six workouts would use weights of 200 for workout #6, 190 for workout #5, 180 for #4, 170 for #3, 160 for #2, and 150 for #1. All six of these would utilize 15 reps.

You do the same thing for the next 6 workouts that utilize 10 reps, and also the next 6 workouts that utilize 5 reps.

If you want to further customize things, here's an Excel spreadsheet I developed for my own workouts. This prints sideways on a legal size sheet of paper. Here's what the first two weeks look like:

- - - MON D A Y - - -

W E D N E S D A Y

- - - F R I D A Y - - -

- - - MON D A Y - - -

W E D N E S D A Y

- - - F R I D A Y - - -

Date:

Date:

Date:

Date:

Date:

Date:

15 RM

Increment

WO #1

WO #2

WO #3

WO #4

WO #5

WO #6

Reps x Sets

Weight

Reps x Sets

Weight

Reps x Sets

Weight

Reps x Sets

Weight

Reps x Sets

Weight

Reps x Sets

Weight

squat

280

20

15 x 2

180

15 x 2

200

15 x 2

220

15 x 2

240

15 x 2

260

15 x 2

280

deadlift

330

20

15 x 2

230

15 x 2

250

15 x 2

270

15 x 2

290

15 x 2

310

15 x 2

330

benchpress

185

10

15 x 2

135

15 x 2

145

15 x 2

155

15 x 2

165

15 x 2

175

15 x 2

185

tbar rowing

180

10

15 x 2

130

15 x 2

140

15 x 2

150

15 x 2

160

15 x 2

170

15 x 2

180

dumbbell press

130

5

15 x 2

105

15 x 2

110

15 x 2

115

15 x 2

120

15 x 2

125

15 x 2

130

one arm rowing

110

10

15 x 1

60

15 x 1

70

15 x 1

80

15 x 1

90

15 x 1

100

15 x 1

110

dips (bw+)

12.5

2.5

15 x 1

0

15 x 1

2.5

15 x 1

5

15 x 1

7.5

15 x 1

10

15 x 1

12.5

chinups (bw+)

12.5

2.5

15 x 1

0

15 x 1

2.5

15 x 1

5

15 x 1

7.5

15 x 1

10

15 x 1

12.5

overhead dumbbell press

100

5

15 x 1

75

15 x 1

80

15 x 1

85

15 x 1

90

15 x 1

95

15 x 1

100

ezcurls

65

5

15 x 1

40

15 x 1

45

15 x 1

50

15 x 1

55

15 x 1

60

15 x 1

65

tricep pull downs

65

5

15 x 1

40

15 x 1

45

15 x 1

50

15 x 1

55

15 x 1

60

15 x 1

65



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