Hey guys I started day one of the HCT-12 ABA program today, and it sucked, big time.... which means it was good. Only problem is that 5 exercises in one day seems like a lot, especially when working up to a 6 rep max. I didn't even get triceps in today. Instead of using auto-regulation and varying the number of sets I use each day, could I maybe just do 3 sets and the three ending sets of 2 reps consistently for each exercise? This way I can manage time better and incorporate everything instead of just guessing how many sets I want to do for the day. What do you guys think?
Which movements are you doing?
"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
For someone who is focused more on hypertrophy I would recommend keeping at least 1-2 relatively high intensity 'ramping sets' - but if you are just looking for a mix of strength/size and short on time then going strait to the clusters can also be effective.
As you pointed out yourself, it's about autoregulation.
On a day where you're feeling really tired, you might want to reduce the ramping by sets by a couple, lest you fail on your max.
Likewise on a day where you're brimming with energy, you might want to add more ramping sets to make the most of it.
That's the beauty of HCT-12 I've found (on my 38th workout with it today), there's a lot of freedom with it.
I too feel that the A-day (upper body) has a lot of exercises, and takes too long to finish (for me). So I cut down on the ramping sets. On some exercises I might only do 2-3 pretty easy warmup sets and straight to the 6+2+2+2. Idk whether it's optimal or not, but it's what I do. I do more sets for both squats and DLs though.
Last edited by NoMoreFatChix; 02-09-2011 at 08:48 AM.
Each exercise will take less warm up sets as you go along. Maybe 3-4 for Bench, then 2-3 for Shoulder Press, then maybe 0-1 for Triceps.
Great advice guys. Thanks.
I do flat bench, pull ups, bent over rows, overhead press, and tricep press down machine.
Last edited by Off Road; 02-10-2011 at 08:05 AM.