Maximum Hypertrophy Training
Created By Daniel Ball
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
