PRO TRAINING

Given the right nutritional environment, training to optimize

your bodys hormonal response will result in rapid changes in
your physique and strength levels.

HORMONAL
RESPONSE
TRAINING

Hormonal Response Training:

This program is an intermediate-level program to give lifters
a jumpstart on their progress and a periodized, variation
overhaul to their current training program.

High Rep, Heavy Weight, Systemic Training:

MASTER YOUR BODYS

CHEMICAL MESSENGERS TO
SIGNAL MAXIMUM GROWTH!
BY PETE CICCONE, CSCS, IFBB PRO

The H.R.T. (Hormonal Response Training) exercise program

utilizes several principles that will help you become the
master of your bodys chemical messenger system for
maximum results in the least amount of time. Follow this
8-week system overhaul to achieve that dream physique
youve been chasing and let others do the chasing for a
change!
Three training variables that have been shown to maximally
stimulate the bodys hormonal response to training are as
follows:
1. Intensity (intensity = work / time) Work as hard
as you can and move as much weight as you can, but do it
quickly. Youll fnd your intensity levels shoot to the moon. Rest
briefy; do it again.
2. Speed of repetitions Explosive, sub-maximal high-rep
sets trigger positive endocrine response.
3. Volume Its not only high-intensity training (high workload
over time) but its doing it again, and again, and again.

Phase 1 incorporates two workouts, A and B. Together, the

program targets the entire body using compound and more
systemic exercises.
Rest time progresses through the course of the program. Be
sure to use a stopwatch. Time is one of the key variables that
impacts training intensity. Increased training tempo, pace and
decreased recovery time are intensifying techniques that can
help squeeze greater results from any workout.
The specifc variable recovery time between sets prescribed
for each phase will result in measurable increases in intensity,
strength and power over the course of the program. The net
impact of this program is also to coax maximum hormonal
response from the training.
Phase 1 (Weeks 1-3): Rest 120 seconds between each set
Phase 2 (Weeks 4-5): Rest 60 seconds between each set
Phase 3 (Weeks 6-8): Rest 90 seconds between each set
Train 3-days-on, 1-day-off, rest, then 2-days-on, 1-day-off.
Follow the example exercise prescription (outlined below) as a
guide to structure your exercise, set and rep scheme.
Work through A1 and B1 exercise prescription, then continue
by working through A2 and B2. Repeat this cycle between
workouts A1, B1, A2 and B2, following set and rep scheme as
outlined. MS&F

Example Exercise Prescription:

WORKOUT A
A1

A2

BICEPS

Standing EZ curl, 4 sets

5 all out reps, drop 25%
5 all out reps, drop 25%

Seated dumbbell curls, 5 sets, 10-12 reps,

FOREARMS

Hammer curls: 4 sets, 10 reps

Reverse EZ curl bar curls, 4 sets, 12-15 reps

QUADS

Squats
Monday: 4 sets 20 reps each
Wednesday: 5 sets 8-10reps each
Friday: 5 sets 6-8 reps each

Leg press: 4 sets

7 all-out reps, drop 25%
7 all-out reps, drop 25%

HAMSTRINGS

Stif-leg deadlift, 4 sets, 15 reps

Lying leg curl, 4 sets, 15 reps

WORKOUT B
B1

BACK

Wide-grip pullups, 5 sets to failure

SHOULDERS

Seated DB clean & press

4 sets, 10-12 reps
Bench press, 4 sets
5 all out reps, drop 25%
5 all out reps, drop 25%
EZ curl bar lying tricep extension,
4 sets, 12-15 reps

CHEST
TRICEPS

60 WWW.MAXMUSCLE.COM

JULY/AUGUST 2015

B2
4 sets, 12 reps each
Tuesday: Bent over row (bar)
Thursday: One-arm db row
Saturday: Seated cable row
Standing barbell overhead
Press, 4 sets, 12-15 reps
Incline DB press
4 sets, 10-12 reps
Weighted dips, 3 sets, 8-10 reps