JoH wrote:sw1pe wrote:I have read in The THT 2.0 Training Cycle. How To Train Your Back that you should train back differently 4-6 rep range, but in the 3day workout plan it tells you train it 8-12 rep range. I'm confused, so what rep range should I use for in my 3 day split workout, 4-6 or 8-12? I looks for me that 8-12 rep range for deadlifts is a bit too much
THT2.0 is different from the THT 3.0 HIT. On 2.0, you're doing 3 sets of deadlifts, on 3.0 HIT your'e doing one - and it's 5-8 reps for deads on Consolidation, not 8-12. The total rep range and time under load is pretty similar though. On 3.0, it's 5-8 reps total, 6 second cadence for deads (3-1-3 cadence on 3.0, but for deads no peak contraction point = no hold) equates to 30-48 seconds under load. On 2.0, it's 8-12 reps total, 4 second cadence for deads (2-1-2 on 2.0 vs the 3-1-3 with 3.0, but again no peak contraction so the 1 second hold doesn't happen), so 32-48 seconds under load. Both are well within the 'anabolic window', they're just done differently.
So I just do 1 set with 5-8 reps for deadlifts ant thats it? What about other exercices? Do I do them like this?
Chest Exercises
Incline Dumbbell or Barbell Bench Press (2 sets) - 8-12
Flat Dumbbell or Barbell Bench Press (2 sets) - 8-12
Dumbbell Flies (2 sets) - 8-12
Triceps
Decline Tricep Extensions or French Curls (3 sets) - 8-12
Tricep Cable Pull Downs (3 sets) - 8-12
Leg Exercises
Squats (3 Sets) - 8-12
Stiff-Leg Deadlifts (3 sets) - 8-12
Back Exercises
Bent-Over Barbell Rows (3 sets) - 8-12 ?
Deadlifts (1 sets) 5-8
Shoulder Exercises
Barbell or dumbbell shoulder press (2 sets) - 8-12
Dumbbell lateral raise (2 sets) - 8-12
Upright Rows (2 sets) - 8-12
Bicep Exercises
Dumbbell bicep curls (2 sets) - 8-12
EZ bar curls (2 sets) - 8-12
Incline dumbbell curls (2 sets) - 8-12
Abdominal Exercises
Decline Sit-Ups (2 sets) - 8-12
Crunches (2 sets) - 8-12
Reverse crunches (2 sets) - 8-12
