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Thread: 36 yrs old HTC-12

  1. #1
    Senior Member Zorachus's Avatar
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    36 yrs old HTC-12

    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/sho...=1#post2332339

    I will try the HTC-12; http://www.wannabebig.com/hypertroph...ining-program/
    Program Two: A-B-A-B

    A-B-A-B, alternated throughout the week, and repeated.
    Last edited by Zorachus; 05-22-2010 at 01:42 PM.

  2. #2
    Senior Member Zorachus's Avatar
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    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
    Last edited by Zorachus; 05-25-2010 at 06:47 PM.

  3. #3
    Senior Member Zorachus's Avatar
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    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
    Last edited by Zorachus; 05-25-2010 at 06:53 PM.

  4. #4
    Soon to be lean... Joe Black's Avatar
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    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!
    http://www.wannabebig.com/logo/alnlogo_black.gif

    AtLarge Nutrition Supplements Get the best supplements and help support Wannabebig!

    Hypertrophy Cluster Training - HCT-12 - If you want big gains in size and strength, huge decreases in body fat, or both - check out HCT-12.

    Can I have some lean muscle & strength please? My Training Journal

  5. #5
    Senior Member Zorachus's Avatar
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    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.
    Last edited by Zorachus; 05-25-2010 at 06:45 PM.

  6. #6
    Senior Member Zorachus's Avatar
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    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
    Last edited by Zorachus; 05-25-2010 at 08:06 PM.

  7. #7
    Senior Member ELmx479's Avatar
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    How in the hell are you doing 2 programs at once?? I see you posted a workout in your 5/3/1 journal also...

  8. #8
    Senior Member Zorachus's Avatar
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    Quote Originally Posted by ELmx479 View Post
    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.

  9. #9
    Senior Member Zorachus's Avatar
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    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 ?
    Last edited by Zorachus; 05-25-2010 at 07:35 PM.

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