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Zorachus
05-22-2010, 01:40 PM
Will give this HTC-12 Program a shot, was on the 5/3/1 for 7 months, but not a lot of results to be honest, besides lifting much heavier now for me, but body just looks thicker, not like a body builder should in my opinion.
Old 5/3/1 journal http://www.wannabebig.com/forums/showthread.php?136154-36yrs-old-5-3-1-Journal&p=2332339&posted=1#post2332339

I will try the HTC-12; http://www.wannabebig.com/hypertrophy-cluster-training-hct-12/hypertrophy-cluster-training-hct-12-training-program/
Program Two: A-B-A-B

A-B-A-B, alternated throughout the week, and repeated.

Zorachus
05-22-2010, 02:02 PM
Week 1 A-B-A-B
Workout "A"
Saturday 05/22/10

- VERTICAL PULLING = Pulldown
50lbs x 6
60lbs x 6
70lbs x 6
90lbs x 6 +2+2+2

- HORIZONTAL PULLING = Barbell Row
20lbs x 6
30lbs x 6
40lbs x 6
50lbs x 6
60lbs x 6 +2+2+2

- HORIZONTAL PRESSING = Bench Press ( 1rep max = 185lbs, final set will be 80% of 1RM )
50lbs x 6
90lbs x 6
110lbs x 6
130lbs x 6
150lbs x 6 +2+2+2

- VERTICAL PRESSING = Military OH Press ( 1rep max 120lbs, final set will be 80% )
50lbs x 6
70lbs x 6
80lbs x 6
90lbs x 6 +2+2+2

- TRICEPS = Overhead Dumbbell
15lbs x 6
20lbs x 6
25lbs x 6
30lbs x 6
35lbs x 6 +2+2+2

Zorachus
05-22-2010, 02:18 PM
Week 1 A-B-A-B
Workout "B"
Sunday 05/23/10

- QUAD = Squats ( 1rep max = 265lbs, will max at approx 80% for final set here )
90lbs x 6
100lbs x 6
140lbs x 6
180lbs x 6
200lbs x 6 +2 +2 +2

- HIP = Deadlift ( 1rep max = 210lbs )
70lbs x 6
100lbs x 6
120lbs x 6
140lbs x 6 +2+2+2

- CALF = Standing Calf Raise
90lbs x 6
110lbs x 6
130lbs x 6
150lbs x 6 +2+2+2

- BICEPS = Barbell Curl
20lbs x 6
30lbs x 6
40lbs x 6
50lbs x 6 +2+2+2

- ABS = Barbell Rollout

Joe Black
05-24-2010, 01:01 AM
Good job on getting started.

HCT-12 is gonna be much better for you than 5/3/1 if you are after hypertrophy (muscle gain)

Good luck with the program!

Zorachus
05-25-2010, 06:43 PM
Have to admit I did feel these workouts the next day, like I used to when I first started the 5/3/1 many months ago. Now with the 5.3.1 sure my strength went up, as did the weights, but stopped feeling each workout.

Will give this HTC-12 a few months and see if I do make these muscles pop like I want them to look like a body builder. The 5/3/1 just didn't give me that pumped out look.

Just mentally hard to get over the 6rep thing. So used to seeing accessory lifts at 10-15 reps each, or at least starting off each exercise with high rep, and working down to 6reps with heavier weight. This is a change for me to stay at 6 reps.

Zorachus
05-25-2010, 06:51 PM
Week 1 A-B-A-B
Workout "A"
Tuesday 05/25/10

- VERTICAL PULLING = Pulldown
50lbs x 6
60lbs x 6
80lbs x 6
70lbs x 6
90lbs x 6 +2+2+2

- HORIZONTAL PULLING = Barbell Row
20lbs x 6
30lbs x 6
40lbs x 6
50lbs x 6
60lbs x 6 +2+2+2

- HORIZONTAL PRESSING = Bench Press ( 1rep max = 185lbs, final set will be 80% of 1RM )
50lbs x 6
100lbs x 6
125lbs x 6
140lbs x 6 +2+2+2

- VERTICAL PRESSING = Military OH Press ( 1rep max 120lbs, final set will be 80% )
50lbs x 6
60lbs x 6
70lbs x 6
80lbs x 6
90lbs x 6 +2+2+2

- TRICEPS = Cable Pulldown Extensions
50lbs x 6
60lbs x 6
70lbs x 6
75lbs x 6 +2+2+2

ELmx479
05-25-2010, 07:09 PM
How in the hell are you doing 2 programs at once?? I see you posted a workout in your 5/3/1 journal also...

Zorachus
05-25-2010, 07:12 PM
How in the hell are you doing 2 programs at once?? I see you posted a workout in your 5/3/1 journal also...

LOL.

I was just testing to see which one I would like more, but have not done the 5/3/1 since last week. Each time I get ready to lift the weights, I went back to the new HTC-12. So last 3 workouts have been HTC-12.

Zorachus
05-25-2010, 07:27 PM
What is everyone doing for rests between sets ? Like 45 - 60 seconds ? And now much rest between the cluster reps of 2, like 10 - 30sec or so ?