Training will be a modified HST circuit:

•Hypertrophy-Specific Training (HST)

1.2 week mesocycles of 15 / 12 / 10 / 8.

2.One should pick 1-2 exercises per body part (2 for the larger bp’s and 1 for the smaller) and stick to more compound movements since they will elicit a greater anaerobic response (HR goes up, more calories burned, increase glycogen utilization, increased FFA oxidation).

3.Circuit training formatted. Less than 1 minute rest between sets. The program should take no more than 1 hour and rest between sets should not exceed 1 minute. The less rest, the better, but not to the point where you cannot complete target rep range. The less you rest between sets the more glycogen you use for energy production and the more glycogen you use the higher its depletion in your body.

4.The program modifications I have made are to effectively keep the Heart rate high throughout the program, but still apply enough stimulus to create a hypertrophic response, increase glucose disposal, increase caloric expenditure, and increase free fatty acid oxidation. Evidence suggests that whole body, circuit type training programs are the most effective for these purposes.

•Sample HST Circuit Program:
Squats 2 x 15
Hack Squats 2 x 15
Stiff leg deads 2 x 15
Incline BB Press (Chest) 2 x 15
Flyes 2 x15
Pull down 1 x 15
Close Grip Pull down 1 x 15
Barbell Row 1 x 15
Arnold DB Press 1 x 15
DB Side Raises 1 x 15
Rear Delt 1 x 15
Triceps French Press 1 x 15
Press down 1 x 15
DB Curl 1 x 15
Reverse curls 1 x 15
Standing Calf Raise 1 x 15
Donkey Calf 1 x 15
Shrugs 1 x 15
Abs 2 x 15

•Cardio: Wind Sprints, HIIT

1.These should be done every morning on an empty stomach.

2.Start with a 3-5 minute warm-up then run as fast as you can for one minute, followed by a minute of walking. That is one set. do this 5-10 times and then cool down by walking for 3-5 minutes. These should get your heart rate up to 80% of you VO2 max.

3.5 total sets on training days.

4.10 total sets on non training days.

Even though this is an hst style routine, i am not focusing on hypertrophy at all. i simply want to keep my heart rate up while lifting, and move as quickly through the workout as possible. I may switch up some of the movements to facilitate moving more quickly, but it shouldnt change much.

Early morning HIIT on an empty stomach will be a bitch, but thus is life.

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I don't do this for my family, my friends, women, accolades, pride, or ego. I do it for me and no one else, its just part of who I am.