HCT-12 Routine Questions
I thought there was a HCT-12 sticky around here but I didn't find it. I've read the different articles associated with the program and downloaded the template. About me: I'm 19, around 185 lbs. right now, and 6'2". I haven't done a proper routine in a long time but I am active. Here are my questions.
1. My goals for starting this program would be size, but also to maintain or get better at the big 3 compound movements. Would you recommend this program over WS4SB/Starting Strength and, if so, should I start off with the compound movements first and do chin-ups second or third? I read from the program that the order is preference, but would it be worth prioritizing them according to my secondary goals?
2. Also, would you recommend stretching out the working sets, i.e. doing 5 sets of 6 before my final working set of 6 plus the individual repetitions, or would you recommend going presumably heavier and doing less sets? I don't think I want to do 6 sets of 6 on chin-ups, but I might warm up to a working set on them.
3. I noticed that the program includes calves and heavy ab work. Am I supposed to go just as heavy on these? It will be more difficult to add the appropriate amount of weight to abs, but I do want to follow the routine to the 'T'.
4. Will I get all of the shoulder work necessary? Normally I'm used to doing side and front laterals, or some sort of overhead work and arnold presses. I do some shoulder work regardless to keep my shoulders healthy.
I'm not prioritized with bodybuilding and as such I normally get my bicep work from pull-ups and not curls. But shoulders is an area I really don't want to neglect and would appreciate some added size.
Lastly, I'm pretty active without lifting, so I'm looking at doing the 3 days a week template. All help is appreciated and I'm going to stick with whatever you guys recommend. Thanks guys.
HCT-12, WS4SBIII, or Babylovers SS are all good. I've run each (for a very short period of time). I ran WS4SBIII before a football tournament, and got me in the best athletic shape I've been in since I was about 17. I am currently on BLSS, and have been on it for 4 weeks. In 4 weeks time I can say already this is the best program I've ever been on. My strength, and size has increased tremendously in just a month. I personally didn't like HCT-12 as much as the other two, because of the rep scheme (I loved the split). Whichever one you pick just stick with it for atleast a few months. If you go with HCT-12 I would do ~5 work sets of my important barbell work, and then 3-4 work sets of the other things. On calves and abs I did ~3 sets of 15-25 reps. Your shoulders will get hit plenty from you horizontal and vertical pressing.
Hey Johnny thanks for the reply.
I read the BLSS thread and I'll probably read more later. It looks practical and aligns itself with my previous notion of adding assistance to Starting Strength, so I'll give it some thought.
You have some interesting thoughts on HCT-12. I'll keep it in mind until I get a proper gym and pick a routine. In the past I've done a lot of heavy singles/doubles/triples at a fast pace. Perhaps BLSS would be a decent compromise between the two.
How often are you training right now? Recovery time is probably different for everyone, but I'll be doing a lot of recovery and pre-hab work.
I am training 4 days a week. sun,mon,wed,thur. I may throw in random exercises of my own, and I go less intense on them, but everything listed in the program I go all out on. Whenever I am feeling beat up I do the same exercises, but I cut the intensity back (maybe do sets of 6-10). For example sun I may do my sets of 5 then if I feel really good I may do an all out double, then wednesday I dial back a little. I stretch alot, eat everything I can, and try to sleep as much as possible, and there is no way I could recover enough to go more than 4 days a week. So, far I've been on BLSS about 5 weeks and I have had over 10 people tell me I look bigger than they have seen me in a while, and my strength has shot up faster than ever before.
Originally Posted by Jared R
HCT-12 is perfect for your goals. The biggest factor will be your Calories and effort though...along with some supplementation. Atlarge features some great products.