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Originally Posted by Bob Smith Its not too good to be true, its the real deal. Read through some of the other HST threads and youll see some feedback from 11 and Chip, among others. |
Isnt it funny, how the old Bulgarian Power burst program by Leo Costa is just like HST on a 6 day split? Leo must of been on to something before he changed it into a serious overtraining program.
Ill post it below, it has the progressive loading, increased frequency, and mechanical loading. Only thing, no Strategic deconditioning, but oh well
Plus the training was not to failure:
BULGARIAN POWER BURST TRAINING:
Week 1+2+3
Monday(13-15 reps), Wednesday(10-12 reps), Friday(8-10 reps)
Bench press: 3 sets
Dumbbell Incline Press: 2 sets
Wide grip Chins: 3 sets
T-Bar Rows: 2 sets
Barbell curls: 3 sets
Alternate Dumbbell Curls: 2 sets
Standing Calves: 3 sets
Seated Calf: 2 sets
Note: you do a set of bench presses, take one minute rest, do a set of wide grip chins, take one minute rest and repeat until the allotted three sets are done. You do the same of course with the other exercises. So you end up having two minutes or so rest between each set of each exercise. This allows you to go all out on each set. Do this for all exercises i.e.. alternate Dumbbell Incline Press with T-bar row and Barbell curls with Standing calf Raises. etc.
Note 2: they also suggested to change exercises each work out. Something I personally do not like.
The same holds for all days, of course.
Tuesday(13-15 reps), Thursday(10-12 reps), Saturday(8-10reps)
Squat: 3 sets
Leg Press: 2 sets
Seated Dumbbell Press: 3 sets
Dumbbell Shrugs: 2 sets
Lying EZ Bar Tricep Ext: 3 sets
Pushdowns: 2 sets
Incline Situps: 3 sets
Lying leg raises: 2 sets
Pick weights that make you work HARD but do not go to absolute failure!
Stick with this workout for 3 weeks then change the reps to Mon and Tues 10-12, Wed and Thurs 8-10, Fri and Sat 6-8 for 3 weeks
then drop to Mon and Tues 8-10, Wed and Thurs 6-8, Fri and Sat 4-6 for 3 more weeks
then finish out at 3 weeks of Mon and Tues 6-8, Wed and Thurs 4-6, Fri and Sat 2-4.
Make sure your adding weight as the reps are dropping. Most people find that they can go up at least 5-10 lbs per exercise every week as their body adapts to the frequency and volume.