OPTIMAL GROWTH PROTOCOL
What is H3T?
H3T is a bodybuilding method created by Jay Horn.
This protocol is for advanced lifters wanting to optimize muscle growth for lagging muscle groups.
Program Design Details
The goal is to increase volume over a 4 week period. Volume increases will come in the form of repetitions and (sets performed).
In my program I give you leeway in terms of how many sets you do. But you must complete the repetition count. Every week this repetition count increases.
Intensity (effort) will vary throughout the 4 week period. The best route is to adjust intensity down as volume demands increase.
You must allow a trade-off between these two variables as both will affect recovery ability.
Effort is based off the RIR scale.
Since this program is designed to increase lagging muscle groups, the idea is to hit the specified muscle group 2 - 3x a week.
All other muscle groups will be directly hit once a week with lower volume.
You will choose 3 movements only for four weeks and stick to them.
Two movements will be a multi-joint movement and one will be a single-joint movement.
You must complete the repetitions given for each day. The goal is to increase rep volume to 300 on the fourth week. Therefore, little by little your rep volume will increase with each week.
If you choose to exercise the specified muscle only twice a week, then be sure to split the total volume for the week across those two day.
For example, on week 1 the total amount fo reps you need to do is 75. If you train the muscle only twice a week then you can perform 50 reps one day and 25 on the other day.
Each rep must be controlled. You are NOT moving ballistically to get these reps done. This is not Crossfit.
A good tempo to adhere to is 1/0/2/0 (1 second con; 0 second iso; 2 second ecc; 0 second iso)
Aim to complete each workout within 30 minutes.
The load will vary based on your repeitions per set. I like to utilize heavier loads on Monday and decrease the load through the week. However, you can adjust the load however you see fit for each day, or each set you do.
Heavy equates to 6 - 8
Moderate equates to 12 - 15
Light equates to 20 - 25
Additionally, the load will increase by small increments from week to week. Implementing progressive load is important.
Rest periods between sets are standard 1- 3 minutes.
Reps in Reserve
Your Reps in Reserve (RIR) is the amount of reps you have in the tank when completing a set. This will differ from week to week.
Some weeks your intensity of effort will be higher and other weeks it will be lower.
RIR is a subjective assessment based on human performance. Beginners typically do not have a true concept of this. However, advanced lifters are very self-aware of their RIRs per every set.