Just wondering what day program all you HTC-12 guys and gals chose ? The 3 day, or 4 day hitting everything twice in a week, but could wear you out quick, or the brutal 5 day ?
Before this actual program came out, I trained in a similar fashion and it was 4 days per week. It's manageable as long as you don't allow yourself to go to failure. Always leave a rep in the take. This fall, I'll return to rest-pause training for fun and profit.
I never did deads, squats or unsupported barbell rows in the cluster fashion. just did straight sets. Cable rows, chest supported rows, leg presses etc I did in the rest-pause fashion due to safety stops/less chance of screwing up and getting injured.
Last edited by JCD; 05-31-2010 at 07:47 AM.
3 day. I'm only in the gym for about an hour (with warmups) three days/week, which is pretty manageable.
Im doing the five day and made the mistake of doing compounds for everything...Definitely paying for that one. Squats and rackpulls nearly end my life every time.
Myself, I like 4 days a week using a very basic template slightly different than the outlines in HCT-12 which is..
Monday- Squats, dead lift accessory, ab / calf work
Tuesday- Horizontal push / pull, arm work
Thursday- Deads, squat accessory, ab / calf work
Saturday- Vertical push / pull, arm work
That's me but if I had to pick an exact outline I would go with the 3 days a week routine because it's basic, right to the point, and gives you 4 days a week to rest. In fact, the weeks I am very busy I will be following the 3 day plan instead of 4 days.
Last edited by ELmx479; 05-31-2010 at 11:13 AM.
3 day. I like simplicity. I usually do some cardio on my off days though.
Wed-Thurs and Sat-Sun.
It's most similar to WBB 1.1 which was good to me.
"A man can no more diminish God's glory by refusing to worship Him than a lunatic can put out the sun by scribbling the word, 'darkness' on the walls of his cell." ~ C.S. Lewis
I'm in the gym almost everyday (6-7 days a week), but I train 4 days a week, and on the other days when I'm in there, I'll lift, but just lighter weights. I could be wrong, but I figured just going to the gym, even when I'm not training hard on one of the 4 days I go there to train hard, is better then not going at all. I get sore sometimes after a hard training day, but most of the time, I'm not fatigued or sore, even if I push myself very hard.
I do the light weight training mostly on my upper body on the off days (just light weight, maybe 25% of what I can do, just a ton of reps), I just wan't my right arm (the one that I broke in december) to stay in as good of shape as it's in and injury free.
Plus, I have nothing else better to do right now in my life. I work and workout, haha.
Last edited by Big Jake; 06-02-2010 at 10:36 AM.
Big Jake, you might be better off skipping the extra light days and do some extra conditioning instead. Sled pulling, medicine ball, calisthenics, etc...
I just always need to be doing something, I just can't sit around, especially on weekdays, not sure what it is, haha.
edit1: I've got some Kettlebell at home too, they are only 25lbs, but I got two of them, so I'll try and put those to work.
Last edited by Big Jake; 06-02-2010 at 11:17 AM.
3-day because it's summertime and I like spending time outside.
Last week was the 2x squat week, I also rollerblade with the dogs around the lakes (usually 10 miles) and went waterskiing on Monday. My legs never stop hurting, and I'm glad I didn't go the 4x route.
Bench: 45 lbs Bench: 235 lbs
Squat: 95 lbs Squat: 285 lbs
Deadlift: 100 lbs Deadlift: 330 lbs
For the first three weeks of the program I tried doing the four day (which is what I have always done). However, I was unable to keep that up since my job has me active and on my feet all day and I wasn't able to recover and give myself the proper rest. HCT-12 can be effin hard on the body, especially if you're squatting and deadlifting on the same day and going heavy like you should be.