MHT Leg Workout - 28 October 09

Legs - MHT

Box Squats:

set 1: 140kg x5

set 2: 140kg x4

Leg Press:

set 1: 9 plates each side x5

set 2: 9 plates each side x6

Leg Curls:

set 1: lvl 15 x10

set 2: lvl 15 x7

set 3: lvl 15 x6

set 4: lvl 12 x20

Calves:

3 sets of 8-12

MHT Back Workout - 27 October 09

Back - MHT

Barbell Rows:

set 1: 160kg x4 (350lbs)

set 2: 160kg x4 Drop: 120kg x10

Deadlifts:

set 1: 195kg x5 (429lbs)

Straight Arm Pull Downs:

set 1: lvl 8 x10

set 2: lvl 8 x8

set 3: lvl 8 x6

set 4: lvl 8 x6

One Arm Cable Rows:

set 1: lvl 14 x12

set 2: lvl 14 x10

set 3: lvl 14 x10

set 4: lvl 14 x8

set 5: lvl 14 x11

New MHT Training Routine - 25 October 09

MHT - MAXIMUM HYPERTROPHY TRAINING

These are the MHT workouts i will be using for the next 4 weeks.

Day One: Chest

Incline Bench Press - 2 sets of 4-6 reps: Rest Pause on 2nd set

Flat Bench Press - 3 sets of 4-6 reps

Decline Bench press - 2 sets of 4-6 reps: Drop Set on 2nd set

Pec Dec Flyes - 5 sets of 8-12 reps: 30-45 second rests between sets

Calves - 3 sets of 8-12

Day Two: Back

Barbell Rows - 3 sets of 4-6 reps: Drop Set on 3rd set

Dead Lifts - 1 set of 4-6 reps

Straight Arm Pull Downs - 4 sets of 8-12 reps: 30-45 second rests between sets

One Arm Cable Rows - 5 sets of 8-12 reps: 30-45 second rests between sets

Day Three: Legs

Box Squats - 2 sets of 4-6 reps

Leg Press - 2 sets of 4-6 reps: Drop Set on 2nd set

Leg Curls - 4 sets of 8-12 reps: 30-45 second rests between sets

Leg Extensions - 3 sets of 8-12 reps:30-45 second rests between sets

Calves - 3 sets of 8-12

Day Four: Triceps & Biceps

Weighted Dips - 3 sets of 4-6 reps: Rest Pause on 3rd set

Decline Dumbbell Skull Crushers - 2 sets of 4-6 reps: Drop Set on 2nd set

Close Grip Bench Press /super set/ Cable Push Downs - 5 sets of 8-12 reps

Barbell Curls - 2 sets of 4-6 reps: Rest Pause on 2nd set

Hammer Curls - 2 sets of 4-6 reps: Drop Set on 2nd set

Cable Preacher Curls /super set/ Close Grip EZ Bar Curls - 5 sets of 8-12 reps

Day Five: Traps & Shoulders

Rack Pulls - 2 sets of 4-6 reps: Drop Set on 2nd set

Barbell Shrugs - 2 sets of 4-6 reps

Seated Dumbbell Shrugs - 5 sets of 8-12 reps: 30-45 second rests between sets

Standing Barbell Press - 2 sets of 4-6 reps: Rest Pause on 2nd set

Seated Lateral Raises - 4 sets of 8-12 reps: 30-45 second rests between sets

Bent Over DB Rear Delt Raises /super set/ Cable Rear Delt Flyes - 5 sets of 8-12 reps

MHT Shoulders & Traps Workout - 22 October 09

TRAPS & SHOULDERS - MHT

Rack Pulls
set 1: 230kg x4 PR (506lbs)
set 2: 230kg x3 Drop 180kg x10 drop 140kg x8

Barbell Shrugs
set 1: 150kg x10
set 2: 160kg x8

Seated DB Shrugs
set 1: 50kg DBs x15
set 2: x15
set 3: x15
set 4: x15

Standing Barbell Shoulder Press
set 1: 70kg x6 PR
set 2: 70kg x3 RP x.5

Seated Dumbbell Press
set 1: 37.5kg DBs x6 (82lbs)
set 2: x5

Superset: Seated Side Laterals/// Rear delt raises
4 sets 8-12 reps

MHT Leg Workout - 21st October 09

LEGS - MHT

Box Squats
set 1: 140kg x4
set 2: 140kg x4

Leg Press
set 1: 8 plates a side x9
set 2: 8.5plates a side x6 Drop 6 plates x10

Leg Curls
set 1: lvl 16 x10
set 2: lvl 16 x8
set 3: lvl 16 x7
set 4: lvl 12 x20

Calves
calf press 3 sets 8-12

MHT Back Workout - 20th October 09

BACK - MHT

Barbell Rows
set 1: 155kg x6
set 2: 155kg x6 Drop 115kg x10

Deadlifts
set 1: 190kg x6 PR (418lbs)

Lat Pull Downs
set 1: lvl 19 x12
set 2: lvl 19 x10
set 3: lvl 20 x6
set 4: lvl 20 x4

One Arm Dumbbell Rows
set 1: 50kg DBs x15
set 2: x15
set 3: x15
set 4: Right Arm: 20 reps Left Arm: 30 reps

Maximum Hypertrophy Training is AWESOME! seeing some incredible results in such a short time!

MHT Chest Workout - 19th October 09

CHEST - MHT

Bench Press
set 1: 95kg x3
set 2: 95kg x3 RP x1

Incline Barbell Press
set 1: 90kg x2
set 2: 90kg x2

Decline Barbell Press
set 1: 100kg x3 PR
set 2: 100kg x2 Drop 80kg x4 Drop 60kg x10

Low Incline Flyes
set 1: 35kg Dbs x8
set 2: 35kg Dbs x6
set 3: 35kg Dbs x4
set 4: 35kg Dbs x3 Drop 15kg Dbs x10

BW Dips
set 1: BW x10
set 2: BW x7

MHT Triceps & Biceps Workout - 16 October 09

TRICEPS & BICEPS - MHT

Triceps

Close Grip Bench Press
set 1: 90kg x4
set 2: 90kg x3

Skull Crushers
set 1: 45kg x5 PR
set 2: 45kg x5

Overhead EZ Bar Extensions
set 1: 35kg x8
set 2: 35kg x8

Cable Push Downs
set 1: lvl 9x12
set 2: lvl 9x8
set 3: lvl 9x7
set 4: lvl 9x6

BW Dips
set 1: BW x7

Biceps

Barbell Curls
set 1: 65kg x6 PR
set 2: 65kg x5 Rp x2 RP x1

Close Grip EZ Bar Curls
set 1: 50kg x6
set 2: 50kg x5 Drop 30kg x10

Pinwheel Curls
set 1: 40kg DBS x6.5

Cable Preacher Curls
set 1: lvl 13 x12
set 2: lvl 13 x10
set 3: lvl 13 x8
set 4: lvl 13 x6 + 14 half reps (HOLY BURN!!)

MHT Shoulders & Traps Workout - 15 October 09

TRAPS & SHOULDERS - MHT

Traps

Rack Pulls
set 1: 220kg x7 PR (485lbs)
set 2: 220kg x3 Drop 170kg x7 Drop 130kg x10!!

Shrugs
set 1: 130kg x10
set 2: 150kg x6

Seated Dumbbell Shrugs
set 1: 42.5kg DBs x15
set 2: 42.5kg DBs x15
set 3: x15
set 4: x15

Shoulders

Standing Barbell Press
set 1: 70kg x5 PR (154lbs)
set 2: 70kg x2 RP x2

Seated Dumbbell Press
set 1: 35kg DB x6
set 2: 35kg DB x5

Super Set: Side Laterals /// Cable Rear Delt Raises
25kg DBs /// lvl 12 - 4 sets of 6-12

MHT Leg Workout - 14th October 09

LEGS - MHT

Box Squats
set 1: 120kg x8
set 2: 130kg x4 <--- Slowly going up

Leg Press
set 1: 7 plates a side x8
set 2: 7.5 plates a side x6 Drop 5 plates a side x10

Leg Curls
set 1: lvl 14 x10
set 2: x10
set 3: x10
set 4: x10

Calves

Leg Press Calf press 3 sets

MHT Back Workout - 13th October 09

Back - MHT

Barbell Rows
set 1: 150kg x7
set 2: 155kg x5 PR (341lbs)
set 3: 155kg x4 Drop 115kg x8

Deadlifts
set 1: 185kg x8 PR YEA BOY!!!! (407lbs)

Lat Pull Downs
set 1: lvl 19 x10
set 2: x8
set 3: x6
set 4: x5

Dumbbell Rows
set 1: 50kg x12
set 2: x11
set 3: x11
set 4: x11

MHT Chest Workout - 12 October 09

CHEST - MHT

Bench Press
set 1: 95kg x4 (209lbs)
set 2: 95kg x2 Rp +1

Incline Press
set 1: 90kg x2 (198lbs) PR
set 2: 90kg x2

Decline Press
set 1: 100kg x2 (220lbs) PR
set 2: 100kg x2 Drop 80kg x4

Flyes
set 1: 30kg dbs x11 PR (66lbs)
set 2: x6
set 3: x5
set 4: x3

BW Dips
set 1: BW x10 PR
set 2: BW x7

MHT Arms Workout - 09 October 09

TRICEPS & BICEPS - MHT

Triceps

Close Grip Bench Press
set 1: 90kg x5 (198lbs) PR
set 2: 90kg x4 RP x1

Skull Crushers
set 1: 45kg x4 (99lbs)
set 2: 45kg x5 Drop 25kg x10

EZ Bar Overhead Extensions
set 1: 30kg x12
set 2: 30kg x10

Cable Push Downs
set 1: lvl 9 x11
set 2: x10
set 3: x8
set 4: x6

BW Dips
set 1: BW x6

Biceps

Barbell Curls
set 1: 65kg x5 (143lbs) PR
set 2: 65kg x4 Rp x2 Rp x1

Close Grip Ez Bar Curls
set 1: 50kg x5 (110lbs)
set 2: 50kg x5 Drop 30kg x10

Pinwheel Curls
set 1: 40kg DBs x6 (88lbs)

Cable Preacher Curls
set 1: lvl 13 x10
set 2: lvl 13 x8
set 3: lvl 13 x6
set 4: lvl 13 x6

MHT Bodybuilding Training Program

MAXIMUM HYPERTROPHY TRAINING

ADVANCED MHT 16 WEEK TRAINING CYCLE

MHT - MAXIMUM HYPERTROPHY TRAINING 

WORKOUT TEMPLATES

Example Workout Templates to help you design your own MHT Workouts:

*number of sets depends on size of body part, more for big parts, less for small parts*

Templates for Bigger Body parts:

Beginner Workout Template:

Exercise One: Heavy Compound, 1-3 sets, 4-6 rep range - Rest Pause on Last

Exercise Two: Heavy Compound, 1-2 sets, 4-6 rep range - Drop Set on Last

Exercise Three: Isolation, 3-7 sets, 8-12 rep range

Intermediate Workout Template:

Exercise One: Heavy Compound, 1-3 sets, 4-6 rep range - Rest Pause on last

Exercise Two: Heavy Compound, 1-3 sets, 4-6 rep range

Exercise Three: Heavy Compound, 1-3 sets, 4-6 rep range - Drop Set on Last

Exercise Four: Isolation, 3-7 sets, 8-12 rep range

Advanced Workout Template:

Exercise One: Heavy Compound, 1-3 sets, 4-6 rep range - 2 Rest Pauses on last

Exercise Two: Heavy Compound, 1-3 sets, 4-6 rep range

Exercise Three: Heavy Compound, 1-3 sets, 4-6 rep range - 2 Drop Sets on Last

followed by this:

Exercise Four: Isolation, 3-7 sets, 8-12 range

Exercise Five: Isolation, 3-7 sets, 8-12 range

or

Super Set: Isolation Followed By Compound, 3-7 sets, 8-12 reps

or

Super Set: Compound Followed By Isolation, 3-7 sets, 8-12 reps

or

Exercise Four: Isolation, 3-7 sets, 8-12 rep range

Exercise Five: Compound, 1 set, 8-12 rep range

Templates for Smaller Body parts:

Beginner Workout Template:

Exercise One: Heavy Compound, 1-3 sets, 4-6 rep range - Rest Pause or drop set on Last

Exercise Two: Isolation, 3-7 sets, 8-12 rep range

Intermediate Workout Template:

Exercise One: Heavy Compound, 1-3 sets, 4-6 rep range - Rest Pause on last

Exercise Two: Heavy Compound, 1-3 sets, 4-6 rep range - Drop Set on Last

Exercise Three: Isolation, 3-7 sets, 8-12 rep range

Advanced Workout Template:

Exercise One: Heavy Compound, 1-3 sets, 4-6 rep range - 2 Rest Pauses on last

Exercise Two: Heavy Compound, 1-3 sets, 4-6 rep range - 2 Drop Sets on Last

followed by this:

Exercise Three: Isolation, 3-7 sets, 8-12 range

or

Super Set: Isolation Followed By Compound, 3-7 sets, 8-12 reps

or

Super Set: Compound Followed By Isolation, 3-7 sets, 8-12 reps

or

Exercise Four: Isolation, 3-7 sets, 8-12 rep range

Exercise Five: Compound, 1 set, 8-12 rep range

MHT Leg Workout - 07 October 09

LEGS - MHT

Box Squats
set 1: 120kg x6 (264lbs)
set 2: 120kg x5

Leg Press - Full Depth
set 1: 7 plates each side x6
set 2: x5 Drop 5 plates each side x5

Leg Curls
4 sets 8-12

MHT Back Workout - 6th October 09

BACK - MHT

Barbell Rows
set 1: 150kg x5 PR (330lbs)
set 2: 150kg x4
set 3: 150kg x4 Drop 110kg x10 (242lbs)

Deadlift
set 1: 185kg x5 PR (407)

Lat Pull Downs
set 1: lvl 18 x10
set 2: lvl 19 x8
set 3: lvl 20 x6
set 4: lvl 20 x6

Dumbbell Rows (110lbs)
set 1: 50kg Dbs x12
set 2: x11
set 3: x10
set 4: x10

MHT Chest Workout - 5th October 09

CHEST - MHT

Bench Press
set 1: 95kg x4 (209lbs)
set 2: 95kg x2 RP +1

Incline Press
set 1: 85kg x6 PR (187lbs)
set 2: 85kg x4

Decline Press
set 1: 95kg x6 PR
set 2: 95kg x4 Drop 75kg x5

Incline Flyes
set 1: 30kg Dbs x10 PR (66lbs)
set 2: x7
set 3: x6
set 4: x5

BW DIPS
set 1: BW x7
set 2: BW x6

MHT Training Program

MHT

Maximum Hypertrophy Training

Created By Daniel Ball

Part One

What is MHT?

MHT is a training method designed primarily to “build maximum muscle” when a sound diet plan is being executed.

What are the basic MHT Principles?

Train 1-2 body parts per workout.

Train each body part once every 5-7 days

MHT Workouts Range from 6-18 total sets per body part.

Training to positive failure -Being unable to perform another rep.

Training with maximum intensity – Using your mind and body to the fullest and putting in maximum effort to every working set.

Training with heavy compound movements in the 4-6-rep range to build strength and muscle.

Use isolation exercises in the 8-12 rep range to build huge muscular pumps and create good mind to muscle connections.

Use intensity techniques such as Rest Pauses and Drop Sets to get the most out of your muscles and build strength and endurance

Have short rests (30-45 seconds) between sets when performing isolation exercises in the 8-12 rep range.

Have longer rests (2-3 minutes) between sets when performing heavy compound movements in the 4-6-rep range.

Every 4 weeks each workout is changed up a little bit and the volume is increased by 1-2 sets – (up to 16 total weeks, then the volume resets).

Don’t be afraid to change things up during your workout, if you feel like doing another drop set, then do another drop set!

It is recommended to have 1 week of from training every 8 weeks.

MHT is most affective when a person has a solid nutrition plan that is geared to build muscle.

Basic Outline of a MHT Workout:

The first 2-3 exercises of a MHT workout are heavy Compound exercises performed in the 4-6-rep range to positive failure, with 2-3 minute rests between sets.

Rest Pauses or Drop Sets are sometimes added to these heavy sets.

It is recommended to only perform 4-9 of these heavy sets per body part.

The next 1-2 exercises of a MHT workout are isolation exercises performed in the 8-12 rep range, with 30-45 second rests between sets. These sets are still performed with maximum intensity. It is recommended to perform 3-7 sets for these exercises.

Example of a very basic MHT Chest Workout:

Only working sets are stated, Don’t forget to warm up.

Barbell Bench Press – 2 sets of 4-6 – Rest pause on the second set.

Incline Barbell Press – 2 sets of 4-6 – Drop set on the second set.

Low Incline Flyes – 4 sets of 8-12 – 30 second rests between sets.

Part Two

The Rest Pause Technique:

To perform a rest pause set you must 1st perform a regular set till failure, then rack the weight, rest for a few seconds, un-rack the weight and continue the set till failure again.

The rest time in a rest pause set can range from 5-15 seconds.

How many rest pauses you do is up to you and how you feel, example; your set may look like this: 100kg x5 RP +2 RP +1. It is recommended to just do 1 rest pause when you 1st start, but as you get more experienced with the program you can perform more.

This technique is very good for building strength and muscle as it adds those extra heavy reps to the regular set.

The Drop Set Technique:

To perform a drop set you must 1st perform a regular set till failure, then you immediately drop the weight to a lighter weight, and with no rest continue the set till failure.

The amount of weight you drop is up to you. It is best to drop at least 20lbs off the weight, but this depends on the exercise you are performing. I recommend dropping the weight to a weight that you can perform at least 3 more reps with.

Lets Run Through A MHT Back Workout:

Start the workout with a heavy compound movement, performed in the 4-6 rep range for 1-3 sets, On the last set of this compound movement finish it with a Rest pause, or a Drop Set. Do this for 1-2 more exercises depending on your experience. Some example exercises for this part of the workout are: Barbell Rows, Dumbbell Rows, Deadlifts, Lat Pull Downs.

Second part of the workout is the part that builds the huge muscular PUMP!!! this part is made up of 1-2 exercises performed in the 8-12 rep range for 3-7 sets, the rest time between these sets should be as short as possible, no more than 1 minute. Exercises used for this part of the workout should be ones that you can really isolate the muscle with, these can be compound or isolation exercises.

Example of an ADVANCED MHT Back Workout:

Barbell Rows: 3 sets of 4-6: Drop Set on the 3rd set

Deadlifts: 1 set of 4-6

Lat Pull Downs: 4 sets of 8-12

Dumbbell Rows: 4 sets of 8-12

Part Three

Sample: Beginner MHT Workouts

Chest Workout:

Bench Press - 2 sets of 4-6: Rest Pause on the second set

Incline Press - 2 sets of 4-6: Drop Set on the second set

Dumbbell Flyes - 4 sets of 8-12: 30-45 second rests

Back Workout:

Deadlift - 2 sets of 4-6: Drop Set on the second set

Barbell Rows - 2 sets of 4-6: Rest Pause on the second set

Lat Pull Downs - 4 sets of 8-12: 30-45 second rests

Legs Workout:

Squats - 2 sets of 4-6:

Leg Press - 2 sets of 4-6: Drop Set on the second set

Leg Curls - 4 sets of 8-12: 30-45 second rests

Calves Workout:

45 degree Calf Press - 2 sets of 4-6: Drop Set on the second set

Standing Calf Raises - 4 sets of 8-12: 30-45 second rests

Shoulders Workout:

Standing Barbell Shoulder Press - 2 sets of 4-6: Rest Pause on second set

Side Lateral Raises - 3 sets of 8-12: 30-45 second rests

Bent Over Raises - 3 sets of 8-12: 30-45 second rests

Traps Workout:

Barbell Shrugs - 2 sets of 4-6: Drop Set on second set

Dumbbell Shrugs - 4 sets of 8-12: 30-45 second rests

Triceps Workout:

Skull Crushers - 2 sets of 4-6: Drop Set on second set

Cable Triceps Push Down - 4 sets of 8-12: 30-45 second rests

Biceps Workout:

Barbell Curls - 2 sets of 4-6: Rest Pause on second set

Cable Curls - 4 sets of 8-12: 30-45 second rests

Example Weekly Workout Split

Monday: Chest & Biceps

Tuesday: Back & Triceps

Wednesday: Rest

Thursday: Legs & Calves

Friday: Shoulders & Traps

Saturday: Rest

Sunday: Rest

Click Here For The Full MHT Training Article

Arms Workout - 2nd October 2009

TRICEPS & BICEPS

Triceps

Close Grip Bench Press
set 1: 90kg (198lbs) x4
set 2: 90kg x4 RP x1

Skull Crushers
set 1: 45kg (99lbs) x3
set 2: x3

EZ Bar Overhead Extensions
set 1: 30kg x12
set 2: 30kg x10 Drop 20kg x10

Tricep Push Downs
set 1: lvl 8 x10
set 2: lvl 8 x8
set 3: lvl 8 x7
set 4: lvl 8 x6

BW Dips
set 1: BW x6

BICEPS

Barbell Curls
set 1: 65kg x4 (143lbs)
set 2: 65kg x3 RP x1

Close Grip EZ Bar Curls
set 1: 50kg x4 (110lbs)
set 2: 50kg x4 Drop 30kg x10

PinWheel Curls
set 1: 40kg DB x5 (88lbs)

Cable Preacher Curls
set 1: lvl 12 x12
set 2: x10
set 3: x8
set 4: x6