HST\HIT\5x5\TUT\DC Training Program Hybrids. Whats the best combo?? help wanted

[pudzian2]

Hey everyone, I was just wondering if anyone had any thoughts on the incorporation of all of these types of training into thier regime. I originally wanted to move my regime to more of a HIT program, as i researched it extensively from Arthur Jones theories to Mike Mentzer's sort of radical HIT theories. After coming across these other training techniques I am interested in making a hybrid routine that contains the best of all the worlds. Somehow i dont feel that being in the gym for 2 days a week will really be enough for me, especially becuase im looking at a PP+Finigenx cycle in the very near future. I like the idea of a 2 on 1 off for optimal recovery which would lead to mon\tues--thurs\fri training days. with wednesday off, and saturday and sunday off. Here are aspects of each training style that I find favorable:

• HIT-Intensity, failure, 1 set to failure of multiple angle exercises
• HST-recovery and hypertrophy capability by spreading sets over the period of a week.
• DC-Rest-Pause style sets, extreme stretching between sets
• 5x5-power
• TUT-would be good for concentration exercises

What i was thinking of doing was say week 1 as a HIT workout with a 4 day split:
MONDAY-Chest + Biceps
TUESDAY- Quads + Hams + Calves
WEDNESDAY - off-possibly cardio and abs
THURSDAY - Shoulder + triceps
FRIDAY - Back + Traps

SAT\SUN: (maybe Cardio) + abs again

In this routine i would incorporate high intensity exercises. HOW MANY SETS FOR EACH MUSCLE GROUP IS TOO MUCH FOR A HIT WORKOUT??

I would also like to incorporate some TUT for the concentration excersizes that I will superset compound exercises, as well as stretching (DC style) between supersets (while resting). I may do some pause-rest style lifting on some of the compound movements as well.

I plan to use all of these techiniques to add variety and change them up over time.

I was thinking about doing week 2 as a HST routine, and then back to week 3 as a HIT routine, and then week 4 another HST week. my HST routine would probably be a 3 day split becuase thats the only credible split i could find on the internet that appealed to me. heres what it may look like:

Is a 4 day split too much for HIT training... I realize my split isnt comparable to some of the hardcore HIT programs where mostly compound exercises are done 2-3 times a week in full body workouts. I just feel that i will need more than that, I like targeting other muscles then the ones that the main compound movements target indirectly. If anyone out there has had terriffic results from doing this 3 times a week, full body HIT method or any other similar let me know.

Monday
Legs
Squat - 1x10
Stiff Leg Deads - 2x10
Chest
Incline Bench - 2x10
Dips - 1x10

Back
Chins - 2x10 (W.N.)
Rows - 2x10 (W.N)
Traps
Shrugs - 1x10

Shoulder
Shoulder Press - 1x10
Lateral Raise - 1x10
Rear Delt - 1x10

Wednesday
Legs
Squat - 1x10
Stiff Leg Deads - 2x10
Chest
Incline Bench - 2x10
Dips - 1x10
Back
Chins - 2x10 (W.N.)
Rows - 2x10 (W.N)
Traps
Shrugs - 1x10
Shoulder
Shoulder Press - 1x10
Lateral Raise - 1x10
Rear Delt - 1x10

Friday
Legs
Squat - 1x10
Stiff Leg Deads - 2x10
Chest
Incline Bench - 2x10
Dips - 1x10
Back
Chins - 2x10 (W.N.)
Rows - 2x10 (W.N)
Traps
Shrugs - 1x10
Shoulder
Shoulder Press - 1x10
Lateral Raise - 1x10
Rear Delt - 1x10

TOTAL SETS
Legs - 9
Chest - 9
Back - 12
Traps - 3
Shoulder - 9

--Theres really no direct arm work in this HST program, I dont think i like that... HOW WOULD I MODIFY IT??

From experience, Does it really work to just workout 3 (HST) times a week? im used to a 6 day split and im starting to realize how much it burns me out, i feel like ive been overtraining for so long, and no wonder im fatigued with all the CNS strain....

Can anyone make any kinds of suggestion from knowledge or experience. How would you see fit adding these different techniques in with the HST weeks for variation as well? I know HST was meant to do in cycles, i dont think i agree with the whole program just certain aspects behind the theory, so i feel that incorporating them in such a way will give the best of both worlds.

The 5x5 thing may just be somethign i do every 5th or 7th week to jump start my body into confusion and restart a new cycle of the program ideas stated above.

 

[CDB]

Try this, and it's real simple. Use a basic 5x5 Advanced routine which follows HST principles. When you hit the PR section where you volume, go 3x3 until you can't and then go MaxStim. Go to failure during the last part of the first phase of the 5x5. There you've got HST, 5x5, some work to failure and on into low volume high intensity work that phases into MaxStim 1 rep work with appropriate M time which is more effective than rest pause in how it's done, at least in my opinion.

And if you want arm work, add curls. Just a suggestion. Sarcasm aside, the point is don't over complicate something which is really very simple at heart.

 

[pudzian2]

I agree, Im not trying to overcomplicate, just getting all of the information and different theories i've come across out there to be picked and chosen from. Not to be a bother or anything, but could you expand a bit on the things you explained above, the whole 5x5, 3x3, max stim arrangments. Im not as framiliar with all of the different training techinques yet as you probably are

 

[pudzian2]

Weeks 1-2:
Monday:
• Full Squats - 1-2 Warm-Up Sets + 1 Set x 15 Reps
• Snatch-Grip Deadlifts - 2 Sets x 15 Reps
• Incline Bench Press - 2 Sets x 15 Reps
• Dips - 1 Set x 15 Reps
• Medium Grip Chin-Ups - 2 Sets x 15 Reps
• Pendlay Rows - 2 Sets x 15 Reps
• Military Press - 2 Sets x 15 Reps
• Bent-Over Rear Lateral Raises - 1 Set x 15 Reps
• Dumbbell Curls - 2 Sets x 15 Reps
• Triceps Extensions - 2 Sets x 15 Reps
• Calf Raises - 2 Sets x 15 Reps
• Weighted Crunches - 2 Sets x 15 Reps
Wednesday:
• Split Squats - 1-2 Warm-Up Sets + 2 Sets x 15 Reps
• Stiff-Legged Deadlifts - 1 Set x 15 Reps
• Incline Bench Press - 1 Set x 15 Reps
• Dips - 2 Sets x 15 Reps
• Wide-Grip Chin-Ups - 2 Sets x 15 Reps
• Pendlay Rows - 2 Sets x 15 Reps
• Military Press - 1 Set x 15 Reps
• Lateral Raises - 2 Sets x 15 Reps
• DB Hammer Curls - 2 Sets x 15 Reps
• Skull Crushers - 2 Sets x 15 Reps
• 1-Leg Calf Raises - 2 Sets x 15 Reps
• Weighted Decline Sit-Ups - 2 Sets x 15 Reps
Friday:
• Full Squats - 1-2 Warm-Up Sets + 1 Set x 15 Reps
• Snatch-Grip Deadlifts - 2 Sets x 15 Reps
• Incline Bench Press - 2 Sets x 15 Reps
• Dips - 1 Set x 15 Reps
• Medium Grip Chin-Ups - 2 Sets x 15 Reps
• Pendlay Rows - 2 Sets x 15 Reps
• Military Press - 2 Sets x 15 Reps
• Bent-Over Rear Lateral Raises - 1 Set x 15 Reps
• Dumbbell Curls - 2 Sets x 15 Reps
• Decline Triceps Extensions - 2 Sets x 15 Reps
• Calf Raises - 2 Sets x 15 Reps
• Leg Raises - 2 Sets x 15 Reps


Weeks 3-4:
Monday:
• Full Squats - 1-2 Warm-Up Sets + 1 Set x 10 Reps
• Snatch-Grip Deadlifts - 2 Sets x 10 Reps
• Shrugs - 2 Sets x 10 Reps
• Incline Bench Press - 2 Sets x 10 Reps
• Dips - 1 Set x 10 Reps
• Medium Grip Chin-Ups - 2 Sets x 10 Reps
• Pendlay Rows - 2 Sets x 10 Reps
• Military Press - 2 Sets x 10 Reps
• Bent-Over Rear Lateral Raises - 1 Set x 10 Reps
• Dumbbell Curls - 2 Sets x 10 Reps
• Triceps Extensions - 2 Sets x 10 Reps
• Calf Raises - 2 Sets x 10 Reps
• Weighted Crunches - 2 Sets x 10 Reps
Wednesday:
• Split Squats - 1-2 Warm-Up Sets + 2 Sets x 10 Reps
• Stiff-Legged Deadlifts - 1 Set x 10 Reps
• Behind the Back Shrugs - 2 Sets x 10 Reps
• Incline Bench Press - 1 Set x 10 Reps
• Dips - 2 Sets x 10 Reps
• Wide-Grip Chin-Ups - 2 Sets x 10 Reps
• Pendlay Rows - 2 Sets x 10 Reps
• Military Press - 1 Set x 10 Reps
• Lateral Raises - 2 Sets x 10 Reps
• DB Hammer Curls - 2 Sets x 10 Reps
• Triceps Pushdowns - 2 Sets x 10 Reps
• 1-Leg Calf Raises - 2 Sets x 10 Reps
• Weighted Decline Sit-Ups - 2 Sets x 10 Reps
Friday:
• Full Squats - 1-2 Warm-Up Sets + 1 Set x 10 Reps
• Snatch-Grip Deadlifts - 2 Sets x 10 Reps
• Shrugs - 2 Sets x 10 Reps
• Incline Bench Press - 2 Sets x 10 Reps
• Dips - 1 Set x 10 Reps
• Medium-Grip Chin-Ups - 2 Sets x 10 Reps
• Pendlay Rows - 2 Sets x 10 Reps
• Military Press - 2 Sets x 10 Reps
• Bent-Over Rear Lateral Raises - 1 Set x 10 Reps
• Dumbbell Curls - 2 Sets x 10 Reps
• Decline Triceps Extensions - 2 Sets x 10 Reps
• Calf Raises - 2 Sets x 10 Reps
• Leg Raises - 2 Sets x 10 Reps

Weeks 5-6:
Monday:
• Full Squats - 1-2 Warm-Up Sets + 1 Set x 5 Reps
• Snatch-Grip Deadlifts - 2 Sets x 5 Reps
• Shrugs - 2 Sets x 5 Reps
• Incline Bench Press - 2 Sets x 5 Reps
• Weighted Dips - 1 Set x 5 Reps
• Medium-Grip Pull-Ups - 2 Sets x 5 Reps
• Pendlay Rows - 2 Sets x 5 Reps
• Military Press - 2 Sets x 5 Reps
• Bent-Over Rear Lateral Raises - 1 Set x 5 Reps
• Dumbbell Curls - 2 Sets x 5 Reps
• Triceps Extensions - 2 Sets x 5 Reps
• Calf Raises - 2 Sets x 5 Reps
• Weighted Crunches - 2 Sets x 5 Reps
Wednesday:
• Split Squats - 1-2 Warm-Up Sets + 2 Sets x 5 Reps
• Glute-Ham Raises - 1 Set x 5 Reps
• Behind the Back Shrugs - 2 Sets x 5 Reps
• Incline Bench Press - 1 Set x 5 Reps
• Weighted Dips - 2 Sets x 5 Reps
• Weighted Wide Grip Chin-Ups - 2 Sets x 5 Reps
• Pendlay Rows - 2 Sets x 5 Reps
• Military Press - 1 Set x 5 Reps
• Lateral Raises - 2 Sets x 5 Reps
• Hammer Curls - 2 Sets x 5 Reps
• Skull Crushers - 2 Sets x 5 Reps
• 1-Leg Calf Raises - 2 Sets x 5 Reps
• Weighted Decline Sit-Ups - 2 Sets x 5 Reps
Friday:
• Full Squats - 1-2 Warm-Up Sets + 1 Set x 5 Reps
• Snatch-Grip Deadlifts - 2 Sets x 5 Reps
• Shrugs - 2 Sets x 5 Reps
• Incline Bench Press - 2 Sets x 5 Reps
• Weighted Dips - 1 Set x 5 Reps
• Medium-Grip Pull-Ups - 2 Sets x 5 Reps
• Pendlay Rows - 2 Sets x 5 Reps
• Military Press - 2 Sets x 5 Reps
• Bent-Over Rear Lateral Raises - 1 Set x 5 Reps
• Dumbbell Curls - 2 Sets x 5 Reps
• Decline Triceps Extensions - 2 Sets x 5 Reps
• Calf Raises - 2 Sets x 5 Reps
• Leg Raises - 2 Sets x 5 Reps
Weeks 7-8:
Monday:
• Full Squats - 1-2 Warm-Up Sets + 1 Set x 5 Reps
• Snatch-Grip Deadlifts - 2 Sets x 5 Reps
• Shrugs - 2 Sets x 5 Reps
• Incline Bench Press - 2 Sets x 5 Reps
• Weighted Dips - 1 Set x 5 Reps
• Medium-Grip Pull-Ups - 2 Sets x 5 Reps
• Pendlay Rows - 2 Sets x 5 Reps
• Military Press - 2 Sets x 5 Reps
• Bent-Over Rear Lateral Raises - 1 Set x 5 Reps
• Dumbbell Curls - 2 Sets x 5 Reps
• Triceps Extensions - 2 Sets x 5 Reps
• Calf Raises - 2 Sets x 5 Reps
• Weighted Crunches - 2 Sets x 5 Reps
Wednesday:
• Split Squats - 1-2 Warm-Up Sets + 2 Sets x 5 Reps
• Glute-Ham Raises - 1 Set x 5 Reps
• Behind the Back Shrugs - 2 Sets x 5 Reps
• Incline Bench Press - 1 Set x 5 Reps
• Weighted Dips - 2 Sets x 5 Reps
• Weighted Wide-Grip Chin-Ups - 2 Sets x 5 Reps
• Pendlay Rows - 2 Sets x 5 Reps
• Military Press - 1 Set x 5 Reps
• Lateral Raises - 2 Sets x 5 Reps
• Hammer Curls - 2 Sets x 5 Reps
• Skull Crushers - 2 Sets x 5 Reps
• 1-Leg Calf Raises - 2 Sets x 5 Reps
• Weighted Decline Sit-Ups - 2 Sets x 5 Reps
Friday:
• Full Squats - 1-2 Warm-Up Sets + 1 Set x 5 Reps
• Snatch-Grip Deadlifts - 2 Sets x 5 Reps
• Shrugs - 2 Sets x 5 Reps
• Incline Bench Press - 2 Sets x 5 Reps
• Weighted Dips - 1 Set x 5 Reps
• Medium-Grip Pull-Ups - 2 Sets x 5 Reps
• Pendlay Rows - 2 Sets x 5 Reps
• Military Press - 2 Sets x 5 Reps
• Bent-Over Rear Lateral Raises - 1 Set x 5 Reps
• Dumbbell Curls - 2 Sets x 5 Reps
• Decline Triceps Extensions - 2 Sets x 5 Reps
• Calf Raises - 2 Sets x 5 Reps
• Leg Raises - 2 Sets x 5 Reps


Thats an HST workout I found which looks pretty good. Any thoughts anyone?

 

[CDB]

Thats an HST workout I found which looks pretty good. Any thoughts anyone?

How long have you been training? If it's for a while, I'd skip the lighter work like the 15s. When I do HST I go 8-5-3 as the rep ranges. Max out and go to failure on the days at the end of each microcycle if you want. Wouldn't hurt.

 

[pudzian2]

Ive been training for 4 years plus. Im 5'9 205lbs at about 9-10% bodyfat. I was thinking about skipping the 15's as well. So do you think that going from a 5 day split to a 3 day split like this HST program would lead to positive progress? Thats the only reason i was thinking of doing a 4 day split one week which revolves mostly around HIT while incorporating some TUT one concentration movements, lower rep ranges like 4-8, and some DC style P-R and stretching between supersets.. Then I can rotate that weekly with an HST style such as the one posted above. Correct me if i'm wrong, as you most likely have more experience, but wouldnt this incorporate the best of both worlds while keeping my body guessing? I know this isnt a true HST cycle but i was thinking it would incorporate some of the same attributes. (i forgot to mention that my goals are geared more towards hypertrophy with strength being a plus---I'm a bodybuilder not a powerlifter)