Take a look at this HST routine?

  1. Board Supporter
    Kristopher's Avatar
    Stats
    5'11"  264 lbs.
    Join Date
    Feb 2004
    Age
    32
    Posts
    842
    Rep Power
    554
    Level
    23
    Lv. Percent
    28.55%

    Take a look at this HST routine?


    Hey guys, im in the middle of another HST cycle, i just wanted
    to get some opinions/suggestions on it. This is the second time i have
    used HST principles in my lifting, the first time i was very impressed with
    the gains and really liked the methodology of the system.

    This is my split

    M(cardio)
    T(day 1)
    W(cardio)
    T(day 2)
    F(cardio)
    S(day 1)
    S(rest)

    Day 1 (everything 2 sets of 10 reps except arm work which has 3 sets)

    Stiff Leg Deads
    Flat BP
    Military Press (seated)
    Bent DB Raises
    Rotator Cuff Raises
    Shrugs (DB)
    Pullups
    DB Curl
    SkullCrushers


    Day 2

    Squat (or dead, i alternate every week)
    Incline DBP
    Arnie Press
    Side Raises
    Bent Row
    Rotator Cuff raises
    DB Curl
    Skullcrushers


    I have been thinking about adding another Chest movement to both workouts
    Dips on the compound day, and Fly on DB day.

    Im sure ill catch flak for only squatting and deadlifting occasionally. But my reason is
    i dont want to gain any more mass in my legs or lower back.. For along time i neglected my
    hams and upper body while doing lots of squats and deads.. So right now im trying to build
    more upper body mass to rehad certain injurys as well as for injury prevention in the future
    Basically i was very powerful in my core, but wasent supported well. And ended up injuring myself
    more than necesarry during my martial arts training.

    Anyways.. what do you guys think of that?

  2. Registered User
    CDB's Avatar
    Join Date
    Apr 2004
    Age
    38
    Posts
    4,543
    Rep Power
    2677
    Level
    47
    Lv. Percent
    20.53%
    Achievements Activity ProPosting Pro

    How do you plan on managing the weight progression while alternating exercises, for example in the chest routine? Doing a flat bb bench one day and then db presses raises the question of how you know the relative load on the target muscles is increasing as much as possible each workout.
  3. Board Supporter
    Kristopher's Avatar
    Stats
    5'11"  264 lbs.
    Join Date
    Feb 2004
    Age
    32
    Posts
    842
    Rep Power
    554
    Level
    23
    Lv. Percent
    28.55%

    Very good question.. i never thought about it like that.

    I know my max for bench and for DB bench, so i thought i could extrapolate the necesarry increases in weight, but in actual fact im not sure that is an accurate gauge of weight progression.
    Would you recommend i drop the ancillarys on the second day and stick with compound movements the whole way through?
    •   
       

  4. Registered User
    CDB's Avatar
    Join Date
    Apr 2004
    Age
    38
    Posts
    4,543
    Rep Power
    2677
    Level
    47
    Lv. Percent
    20.53%
    Achievements Activity ProPosting Pro

    Quote Originally Posted by Kristopher
    Very good question.. i never thought about it like that.

    I know my max for bench and for DB bench, so i thought i could extrapolate the necesarry increases in weight, but in actual fact im not sure that is an accurate gauge of weight progression.
    Would you recommend i drop the ancillarys on the second day and stick with compound movements the whole way through?
    I would. I would make one routine and follow that every other day, or work a split out where each muscle group gets hit three times a week. From that extrapolating you increments isn't a big deal. When you switch exercises though it's harder because your increments for one chest exercise aren't necessarily going to match up with your increments for another chest exercise. The purpose is to keep the weight progression consistent over time as much as possible, so using ancilleries makes it much harder to judge. What I would reccomend is doing drop sets of the same exercise as your workset for metabolic strain.
  5. Board Supporter
    Kristopher's Avatar
    Stats
    5'11"  264 lbs.
    Join Date
    Feb 2004
    Age
    32
    Posts
    842
    Rep Power
    554
    Level
    23
    Lv. Percent
    28.55%

    Doing dropsets with each exercise? how much weight to drop per set?
    I have never really used dropsets or supersets before, never had the need i guess

    Sounds interesting enough that im willing to try , i always say ill try anything once.. except heroine and crack whores



    Ill try those twice JK
  6. Registered User
    CDB's Avatar
    Join Date
    Apr 2004
    Age
    38
    Posts
    4,543
    Rep Power
    2677
    Level
    47
    Lv. Percent
    20.53%
    Achievements Activity ProPosting Pro

    Heroin is great, but dangerously addictive. Still worth a one off try in my opinion, but each to their own.

    As for how much to drop you have to go by feel. I find my 15 rep max to be a good starting point for drop sets. Basically whatever weight it is I always do one or two sets with my 15 rm after each exercise in an HST cycle.
  7. Board Supporter
    Kristopher's Avatar
    Stats
    5'11"  264 lbs.
    Join Date
    Feb 2004
    Age
    32
    Posts
    842
    Rep Power
    554
    Level
    23
    Lv. Percent
    28.55%

    I like it!!!

    I think ill minus the mid week iso movements and just add more to the mains.
    This is probably going to suck tommorow


    Do you do that with every movement? also do you keep the same rep range? or just
    go to failure.

    Thanks for the info BTW!
  8. Registered User
    CDB's Avatar
    Join Date
    Apr 2004
    Age
    38
    Posts
    4,543
    Rep Power
    2677
    Level
    47
    Lv. Percent
    20.53%
    Achievements Activity ProPosting Pro

    I do clustering. Never go to failure with HST. With the frequency you'll end up burning out real quick. Clustinering basically means you pick a rep target and do whatever you have to to reach it without going to failure in each particular set. So say you chose 20 as your target reps, your sets depending on weight could look like this: 15/5 or 10/7/3 or 7/5/4/4 etc. Don't go to failure, keep the exercises consistent throughout the cycle, after you've passed the 15 rep micro cycle and moved into the tens add a drop set using your 15rm weight after each movement.

    This is my basic HST routine, which is actually my basic routine for almost any workout program:

    Squat
    Straight Leg Deadlift
    Calf Raise
    Bench Press
    Bent Over Row (various styles depending on how I feel, but always kept consistent throughout an HST cycle)
    Military Press / Clean and Press
    Lat Pull Downs (optional, don't always do them)
    Ez Bar Curls / Preacher Curls / Concentration Curls (again, depending on how I feel, but always kept consistent throughout an HST cycle)
    Triceps Extensions
    Crunches of various types, and if I'm doing them weighted I treat them like the other exercises and always keep them consistent throughout the cycle.
  

  
 

Similar Forum Threads

  1. Clen - everyone needs to take a look at this.
    By Alpine in forum Anabolics
    Replies: 40
    Last Post: 02-11-2014, 03:19 AM
  2. Take a look at this!!!!!
    By B DOG in forum Anabolics
    Replies: 18
    Last Post: 12-01-2008, 04:10 PM
  3. experienced members take a look at this
    By dave1981 in forum Supplements
    Replies: 7
    Last Post: 11-26-2007, 12:39 PM
  4. Take a look at this
    By MaDmaN in forum General Chat
    Replies: 11
    Last Post: 05-24-2007, 05:45 PM
  5. Take a look at this
    By David Dunn in forum Anabolics
    Replies: 9
    Last Post: 12-07-2006, 05:27 PM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  
Log in
Log in