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My HST Routine, thoughts?

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danchubbz
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2009/07/26 22:31:47 (permalink)
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My HST Routine, thoughts?

Done a lot of reading on this and seems quite appealing what has put me off in the past is the fact that I've had the mentally of "shut up and lift, go hard or go home" style of training...old habits die hard I guess.
 
Well if I do a few cycles it's just a drop in the ocean in the big scheme of things in training so might as well give it a go and see for myself if it's any good.
 
Before I do so I wouldn't mind some of u guys who have had experince with it to take a look and give me some feedback.
 
Week 1 & 2 (2 x 15's)
 
Will alternate the 2 session below:
 
Session 1:
-Squats
-Lunges
-Bench Press
-DB Shoulder Press
-Pull ups
-Seated Row
-DB Curls
-Push Downs
-Calve Raises
 
Session 2:
-Deadlifts
-Front Squats
-Dips
-Incline bench press
-CG Lat. pull down
-BB Rows
-BB Curls
-Skull crushers
-DB Lat. Raise
 
Week 3 & 4 (2 x10's)
 
Same exercise list as above
 
Week 5 & 6 (3 x 5's for compound exercises/ 2 x 5 for isolation)
 
again alternate between the 2
 
session 1
-Squats
-Bench Press
-Pull Ups
-Seated Rows
-Push Press
-Skull Crushers 
-BB Curls
 
 
session 2
-Deadlifts
-Front Squats
-BB Rows
-Incline Press
-Dips
-Push Downs
-DB Curls 
 
What do u guys think.
 
FYI the bodypart I most wanna bring up is chest, would ammend anything to bring in more chest work for this reason?
 
also I brought this up in another post I recently put up but it wasn't specific to the HST way of training but would HIIT cardio be ok on the off days or should I stick to the 20-40 mins of SSCV cardio?
 
cheers
 
 
 
 
post edited by danchubbz - 2009/07/27 09:58:13
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    Tuffy
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    Re:My HST Routine, thoughts? 2009/07/26 23:39:30 (permalink)
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    Looks like a good base, the only thing I would say is that you may find deads and front squats on the same day a bit tough, especially when you get to the heavy 5's.

    Apart from that it looks good but I am by no means an expert on the subject.

    Also why have you made 2 completely different routines? Is this to help with boredom or another reason? If it is boredom, I personally don't find it an issue doing the same exercises each time.

    If you do CV on your off days or any at all, it will hinder mass gains somewhat but I too am doing CV and will eventually be doing a mixture of HIIT & SSCV.

    Hope you enjoy it, have you got a journal where I can track your progress?

    #2
    buzzer
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    Re:My HST Routine, thoughts? 2009/07/27 08:24:20 (permalink)
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    drop the lunges and front squats,there is no need deads and squats will hit all the leg muscles,and as tuffy said no need to change routines really but thats up to you.
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    danchubbz
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    Re:My HST Routine, thoughts? 2009/07/27 08:57:17 (permalink)
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    cheers for the feedback guys,

    I have done to different routines so I can use a larger variation in exercises.

    U guys sure I wouldn't need front squats and lunges? It's just I find front squats an awesome exercise to smash the quads and without lunges I will have no single-leg work.
     
    I don't like doing lunges mind just thought I should man up and do them!!
     
    also for the guys who have done this type of routine before did u concentrate more on number of reps instead of number of sets so involving some clustering to get the number of reps needed to avoid failure?
    post edited by danchubbz - 2009/07/27 09:16:38
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    buzzer
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    Re:My HST Routine, thoughts? 2009/07/27 09:19:15 (permalink)
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    you dont need single leg work,they will be worked enough.
    no need to have a large variation in exercises there is carry over from one exercise to the other, for instance bench works front delts,rows work rear delts,etc etc you are training each bodypart 3x a wk so thats enough for each muscle group,most guys stick with a basic compound routine and cocentrate on upping good weight
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    danchubbz
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    Re:My HST Routine, thoughts? 2009/07/27 09:30:50 (permalink)
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    I realise there will be a lot of overlap in exercises mate, I thought I'd go with the A & B routines for variation and keep things a little more "fresh" I suppose.

    obviously the the exercise in question will only be done 3 times in the 2 week slot instedad of the more traditional 6 times so was looking to increase from to 80% to 90% to 100% of my RM.

    On the HST forum I have seen people do it this way without anyone questioning it so I assume there's no problem there.
     
    Going back to the dropping FS 's and lunges wouldn't it seem a bit upper body dominant? 

    I would have only 1 lower body exercise in the whole session with every other (apart form calve raises in session 1) being upper body, even deadlifts are considered more of a back exercise!!
    FYI have made a few ammenments to my first proposed routine
    post edited by danchubbz - 2009/07/27 09:46:54
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    buzzer
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    Re:My HST Routine, thoughts? 2009/07/27 12:19:14 (permalink)
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    no problem with an A,B, type routine,its just most people find it confusing to workout different maxes etc,but you seem to have that sorted.

    as far as legs are concerned squats and deads are exellent exercises and IMO you dont need any more but its your choice.

    what are you doing in wks 7 to 8 some do negs others carry on trying to increase weight for another 2wks,or increase sets ie wk7 4x5 wk8 5x5. 
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    danchubbz
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    Re:My HST Routine, thoughts? 2009/07/27 13:20:51 (permalink)
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    After reading more about HST it seems no. of reps is more important than no. of sets and u should try and keep the number of reps approximately the same all weeks so the progression of load is the main aspect.

    So I will keep the A & B routines the same throughout the cycle.

    My new propsed routine would be:

    A
    -Squats
    -Incline Bench Press
    -Flyes
    -Lat. Pull Down
    -BB Rows
    -EZ Curls
    -Push Downs

    B
    -RDL
    -Seated Rows
    -Bench Press
    -WG Dips
    -Hammer Curls
    -Skull Crushers
    -Shoulder Press

    Week 1 & 2 = 2 x 15
    Week 3 & 4 = 3 x 10
    week 5 & 6 = 4 x 6
    week 7  = 6 x 3 for compounds, what should I do for isolations exercises?
    week 8 = ????? Help!!

    post edited by danchubbz - 2009/07/28 08:26:55
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    MonkFinger
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    Re:My HST Routine, thoughts? 2009/07/27 13:55:24 (permalink)
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    weeks 7 & 8, you can do 4x6, but throw in a couple of drop sets, or just do 6x3 for two weeks straight (keep the isolations at 4x6 I guess)

    its not crucial, the main points as you've spotted is ramping the load up over each two week block, and changing rep range regularly

    you don't even have to do a week 7 & 8 if you don't fancy it, you can go back to the start again. Or to to 3x10 bit.

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    MonkFinger
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    Re:My HST Routine, thoughts? 2009/07/27 13:57:29 (permalink)
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    incidentally, from what I read,  a lot of the old school guys ('40s, '50s) used to do full body with a light, medium, and heavy day - HST seems very similar to my mind but with a two week block of light, a two week block of medium, a two week block of heavy...
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    danchubbz
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    Re:My HST Routine, thoughts? 2009/07/27 15:22:17 (permalink)
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    I might just do a 7th week of 6 x 3 and go back to the start of the cycle
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    Tuffy
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    Re:My HST Routine, thoughts? 2009/07/27 23:31:11 (permalink)
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    MonkFinger

    incidentally, from what I read,  a lot of the old school guys ('40s, '50s) used to do full body with a light, medium, and heavy day - HST seems very similar to my mind but with a two week block of light, a two week block of medium, a two week block of heavy...


    I have also read this and spoke to ex-bodybuilders of the 60's era and they too did this.
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    buzzer
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    Re:My HST Routine, thoughts? 2009/07/28 10:08:18 (permalink)
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    danchubbz

    After reading more about HST it seems no. of reps is more important than no. of sets and u should try and keep the number of reps approximately the same all weeks so the progression of load is the main aspect.

    So I will keep the A & B routines the same throughout the cycle.

    My new propsed routine would be:

    A
    -Squats
    -Incline Bench Press
    -Flyes
    -Lat. Pull Down
    -BB Rows
    -EZ Curls
    -Push Downs

    B
    -RDL
    -Seated Rows
    -Bench Press
    -WG Dips
    -Hammer Curls
    -Skull Crushers
    -Shoulder Press

    Week 1 & 2 = 2 x 15
    Week 3 & 4 = 3 x 10
    week 5 & 6 = 4 x 6
    week 7  = 6 x 3 for compounds, what should I do for isolations exercises?
    week 8 = ????? Help!!


    most of us that have been doing HST for a few yrs who dont have partners to assist with negs do this
    2x15 2wks
    3x10 2wks
    3x5 2wks
    4x5 1wks
    5x5 1wks
    or just carry on with your 5rm for another 2wks trying to increase the weight
    keeping the reps approx the same isnt as important as increasing the load.
    post edited by buzzer - 2009/07/28 10:10:03
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    danchubbz
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    Re:My HST Routine, thoughts? 2009/07/28 11:08:33 (permalink)
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    cheers buzzer,

    think I'll try the 6x3 as u mentioned the load will be incresed for this which is the main concern
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    zaffy
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    Re:My HST Routine, thoughts? 2009/07/28 19:26:41 (permalink)
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    been thinking about starting hst , have a few questions for those who have done it before.


    Does it allow for significant mass gain (assuming i am eating correctly).

    I have just come of a 4x8, had 7 day break and worked out my rep ranges. Should i go straight into 1x15 per excersise?

    So increasing load is the most important think, i thought it was important not to put too much load and volume on the muscles so you can train 3 times a week.

    Doing 5x5 3 times a week seems pretty hardcore?
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    buzzer
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    Re:My HST Routine, thoughts? 2009/07/29 07:59:22 (permalink)
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    Does it allow for significant mass gain (assuming i am eating correctly).
    yes thats why it is hypertrophy specific

    I have just come of a 4x8, had 7 day break and worked out my rep ranges. Should i go straight into 1x15 per excersise?
    if your not a total begginer at weights you could do 2x15 if you like.

    So increasing load is the most important think, i thought it was important not to put too much load and volume on the muscles so you can train 3 times a week.
    the first wk of each 2wk block is at submax weights,its only the 2nd wk it gets harder,so basicly you do a hard wk with a lighter wk after (fatigue managment built in)  

    Doing 5x5 3 times a week seems pretty hardcore?
    but thats the last wk of your 8wk cycle,then you take 9 to 14 days of,so the muscles have plenty of recovery time.
    #16
    buzzer
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    Re:My HST Routine, thoughts? 2009/07/29 08:05:47 (permalink)
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    BTW there is an FAQ section on the forum that answers rep-speeds/rest-between-sets/how-many-sets,etc etc questions click on this link

     http://www.hypertrophy-specific.info/cgi-bin/ib314/ikonboard.cgi?act=SF;f=13
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    danchubbz
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    Re:My HST Routine, thoughts? 2009/07/29 08:31:53 (permalink)
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    buzzer

    BTW there is an FAQ section on the forum that answers rep-speeds/rest-between-sets/how-many-sets,etc etc questions click on this link

     http://www.hypertrophy-specific.info/cgi-bin/ib314/ikonboard.cgi?act=SF;f=13


    buzzer, quick question about the HST website, I have registered and logged in but I can't reply or start a new thread, looked at the help options but no joy, they say just click on new reply but when I do this it just tells me "u are not allowed to reply to this topic and says that I am logged in and gives me my username!"
     
    Any ideas?
     
    Cheers
    #18
    buzzer
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    Re:My HST Routine, thoughts? 2009/07/29 09:27:25 (permalink)
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    i know that there is a problem with registration (spamming etc) because tuffy had a problem,but if you are registered and logged in i dont know,maybe you could send a message to bryan or a mod.
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    zaffy
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    Re:My HST Routine, thoughts? 2009/07/29 09:37:04 (permalink)
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    **** it im gonna go for it. Do this properly and see what i feel like after 8 weeks.

    I read on the forums that on the second cycle you can miss out the 15s? Did you leave them out?
    #20
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