| Everyone has his or her own philosophy on what is | | | | reps each. |
| the best way to workout. Each person's body is | | | | Duel Factor Hypertrophy Training(DFHT): This one is |
| different and reacts differently to different stimuli. | | | | the most complicated one. It's the one I personally use, |
| What you need to do is try these out and see how | | | | but it is complicated and it is tough. But you can |
| your body responds to them. Some will leave you with | | | | eliminate most of the complicated stuff by planning it all |
| very little gains, others will leave you with a lot. | | | | out in advance. DFHT recognizes that there is much |
| Body Split Workouts: These are probably the most | | | | more to stimulating muscle growth than just weights... |
| popular workouts you'll see at the gym. Basically the | | | | - Cycling Volume |
| plan is to break up different parts of your body to | | | | - Rest Periods |
| workout throughout the week. An example would be... | | | | - Reps |
| Monday: Chest, Shoulders, and Triceps | | | | - Speed |
| Wednesday: Back, Biceps, and Traps | | | | DFHT has a lot of different factors that play in. It's sort |
| Friday: Legs, Calves and Abs | | | | of a more advanced version of HST. Since it can be |
| It's simple, basic and easy to follow. | | | | very time consuming, the workouts break down into |
| Hypertrophy Specific Training(HST): This one is a little | | | | upper and lower body days. |
| more complicated and some people might feel | | | | Try all three of these and see which one works with |
| overwhelmed by the amount of work involved. Every | | | | your body. It's probably best that you try them in the |
| time you go to the gym you need to workout your | | | | same order I presented them. Give them a chance for |
| entire body in one sitting. That means chest, shoulders, | | | | 6 weeks and see what happens. Stick with the one |
| back, legs, triceps, biceps, traps and abs all in one | | | | that gives you the best results. Stick with it because |
| workout. HST recommends doing various sets at 10 | | | | female bodybuilding isn't rocket science. |