OK, so I didn't complete Huge in a Hurry Get Big Phase 2. I really wanted to push myself and Huge in a Hurry talks about HFT (high frequency training) as an option for faster, better results. They don't recommend doing it until you get through Get Big, but what the heck. I will give it a shot.
With this HFT workout, I lift twice a day three days a week. My morning workout is a full body workout made up of three exercises. The afternoon workout is focused on arms and chest. The goal is to see if I can grow my arms and chest. The book recommends not doing too many muscles at one time for the focused part of the workout (second workout), but what the heck. I'm smarter than the guy who wrote the book. He's only studied this stuff his whole life. (I'm obviously being a complete ass here, but I'm still going for it)
I'm going to do this routine for four weeks. At that time, we'll see how it worked. If it doesn’t' work, I'll have proved how big of an idiot I am. If it works, well, I'll do another four weeks focusing on different muscles (probably shoulders).
Without further ado, here is my workout.
Day 1
AM Workout - Heavy Load - 20 total reps per exercise - 4 to 6 reps max for first set – 60 sec rest
Chinups
Dips
Single leg dumbbell deadlifts.
PM Workout – Medium Load – 30 total reps per exercise – 10 to 12 rep max for first set – 60 sec rest
EZ-Bar Reverse Curl
Skulls
Flyes
Day 2
AM Workout - Medium Load – 30 total reps per exercise – 10 to 12 rep max for first set – 60 sec rest
Barbell bent over rows palm up
Dumbbell Bench Press
Bulgarian Split Squat
PM Workout – Heavy Load - 20 total reps per exercise - 4 to 6 reps max for first set – 60 sec rest
Dumbbell Hammer Curl
Pushdowns
Incline Flyes
Day 3
AM Workout - Heavy Load - 20 total reps per exercise - 4 to 6 reps max for first set – 60 sec rest
Rows with pull down rope
Dumbbell Shoulder Press
Hack Squat.
PM Workout – Medium Load – 30 total reps per exercise – 10 to 12 rep max for first set – 60 sec rest
Barbell Curls
Single Arm Pushdowns
Decline Flyes
