Tag: hypertrophy training

Hypertrophy Specific Training

The principles of HST or hypertrophy specific training are fairly simple. First of all I do not recommend this routine if you are not an intermediate or advanced lifter. For most people this means having a 135 lbs overhead press, 405 lbs deadlift, 315 lbs squat and 225 lbs bench press for 1 rep. Directions

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The upper/lower split is another good split and its straightforward. Upper is your upper body focus and lower is your lower body focus. Example Routine Upper body (Strength-focus) Bench Press 3×5 Seated DB Press 3 x 8-12 Barbell Row 3 x 5 Weighted Chinup 3 x 5 EZ Bar Curls 3 x 8-12 Upper body

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