Help With My HST Routine

  1. Senior Member
    koi1214's Avatar
    Join Date
    Nov 2006
    Age
    48
    Posts
    2,852
    Rep Power
    5322354
    Level
    83
    Lv. Percent
    85.28%
    Achievements Activity AuthorityActivity ProActivity VeteranPosting Pro

    Help With My HST Routine


    I have read the info at the HST website and developed this routine to start Monday.My goals are to add mass(bulk).I have been using Bill Starr's routine forever and have reached a plateau on all my lifts.Here is my plan.

    Weeks 1-2 2 sets X 15 reps
    Weeks 3-4 2x10
    Weeks 5-6 2x5
    Weeks 7-8 2x5 + drop sets


    M/W/F

    Upper Body
    Bench Press
    BO Rows
    Military Press
    Shrugs
    Standing Barbell Curls/Preacher curls
    Tricep Extensions/Dips

    Lower Body
    Squats
    SL Deadlift
    Standing Calf Raises/Seated Calf Raises

    During my bulking cycle(all naturel) I will be taking in
    4500-5000 calories from chicken breast,steak,milk,oatmeal,
    brown rice,pasta,etc.Is this routine O.K. for bulking?

  2. New Member
    SMOKEPALADIN's Avatar
    Stats
    5'11"  188 lbs.
    Join Date
    Feb 2006
    Age
    40
    Posts
    313
    Rep Power
    264
    Level
    14
    Lv. Percent
    51.08%

    I would work it in this order,
    Squats
    SL Deadlift
    Dips/Bench Press
    BO Rows
    Military Press
    Shrugs
    Tricep Extensions
    Standing Barbell Curls/Preacher curls
    Standing Calf Raises/Seated Calf Raises
    ABBS work

    You might have a hard time doing Dips so late in the workout, you could move them up with benchpress with a forward lean and still be fresh for them. Also dont forget your core ABB work.
    The 4500-5K cals seems like a lot, but hard to say without your weight/Ht.
  3. Senior Member
    koi1214's Avatar
    Join Date
    Nov 2006
    Age
    48
    Posts
    2,852
    Rep Power
    5322354
    Level
    83
    Lv. Percent
    85.28%
    Achievements Activity AuthorityActivity ProActivity VeteranPosting Pro

    Thanks for the help and advice.I have been taking in 4500/5000 calories for the last 6 weeks and I went from 165 to 173.I work construction and burn a lot of calories while working.
    Stats-5'7"/173lbs
    •   
       

  4. Senior Member
    sfearl1's Avatar
    Join Date
    Jun 2006
    Age
    31
    Posts
    2,413
    Rep Power
    1310
    Level
    35
    Lv. Percent
    27.31%
    Achievements Activity ProPosting Pro

    if you follow your hst routine perfectly you will definitely be able to bulk on it. i think i added 4-6lbs naturally on my 8 week hst routine but i was very very strict with it. i never added any extra sets or anything to avoid overtraining and to keep the low volume principal. your routine looks good but you might want to throw in a pullup or some variation of. also i found my workouts were pretty long so i split upper and lower (plus traps and abs) up and did m/t/w/th/f/s with upper/lower/upper/lower/upper/lower/off. i am pretty sure i looked it up and they said it was ok to do that on the hst forum somewhere.
  5. Senior Member
    koi1214's Avatar
    Join Date
    Nov 2006
    Age
    48
    Posts
    2,852
    Rep Power
    5322354
    Level
    83
    Lv. Percent
    85.28%
    Achievements Activity AuthorityActivity ProActivity VeteranPosting Pro

    Could you post your split routine.I have been doing full body M/W/F(smokepaladin's outline suggestion) and damn it takes about 2 hours.I like this routine alot.His suggestion really helped me.The first day I was drained so I lowered all the weight I was using and add 5lbs a day.I am now able to do all the lifts,but since I work all day I need to split the workouts.

    What do you think about this?

    M/Th Lower Squats,SL D/L,Standing C Raises, Seated C Raises,and Core Ab Work.

    Tu/F Upper Bench,BO Rows,M Press,Shrugs,CG Chins,Standing Curls,Preacher Curls,Tri Extensions,and Dips.
  6. Senior Member
    sfearl1's Avatar
    Join Date
    Jun 2006
    Age
    31
    Posts
    2,413
    Rep Power
    1310
    Level
    35
    Lv. Percent
    27.31%
    Achievements Activity ProPosting Pro

    Quote Originally Posted by koi1214 View Post
    Could you post your split routine.I have been doing full body M/W/F(smokepaladin's outline suggestion) and damn it takes about 2 hours.I like this routine alot.His suggestion really helped me.The first day I was drained so I lowered all the weight I was using and add 5lbs a day.I am now able to do all the lifts,but since I work all day I need to split the workouts..
    What do you think about this?
    M/Th Lower? Squats,SL D/L,Standing C Raises,and Seated C Raises.
    Tu/F Upper? Bench,BO Rows,M Press,Shrugs,Standing Curls,Preacher Curls,Tri Extensions,and Dips.
    that looks good but you're only hitting each group twice a week instead of 3 times. i prefer going 6 days a week and having shorter workouts versus 3 days a week and having 2 hour long workouts. mine were like this..

    m,w,f - upper
    flat bench
    dips
    chins
    bo rows
    military
    bb curl/tri extension superset

    tues,thurs,sat - lower
    squats
    deadlifts
    calf raises
    shrugs
    abs

    that was basically it. i like to do lateral and rear delts so i threw those in too once i was comfortable with the routine.
  7. Senior Member
    koi1214's Avatar
    Join Date
    Nov 2006
    Age
    48
    Posts
    2,852
    Rep Power
    5322354
    Level
    83
    Lv. Percent
    85.28%
    Achievements Activity AuthorityActivity ProActivity VeteranPosting Pro

    I like your routine.I will start it Monday.Thanks alot for your help,but I can't lift on weekends.I work Sat/Sun from 6am-6pm
    and Mon-Fri 8-6.I don't wanna burn my self out.
    M/W-Upper
    T/T-Lower+abs.
    But I am still only hitting hitting each group twice.
  8. Senior Member
    sfearl1's Avatar
    Join Date
    Jun 2006
    Age
    31
    Posts
    2,413
    Rep Power
    1310
    Level
    35
    Lv. Percent
    27.31%
    Achievements Activity ProPosting Pro

    Quote Originally Posted by koi1214 View Post
    I like your routine.I will start it Monday.Thanks alot for your help,but I can't lift on weekends.I work Sat/Sun from 6am-6pm
    and Mon-Fri 8-6.I don't wanna burn my self out.
    M/W-Upper
    T/T-Lower+abs.
    But I am still only hitting hitting each group twice.
    as long as you are progressively loading with SUBMAXIMAL weight up to your 'max' day for that rep range i'm sure you will still make progress and see results. you might be able to get away with an extra set or even extra exercise since the frequency won't be as high. good luck.

    you might find this link useful btw...
    http://www.strengthmill.net/forum/showthread.php?t=46
  9. Senior Member
    koi1214's Avatar
    Join Date
    Nov 2006
    Age
    48
    Posts
    2,852
    Rep Power
    5322354
    Level
    83
    Lv. Percent
    85.28%
    Achievements Activity AuthorityActivity ProActivity VeteranPosting Pro

    I decided to add 1 extra set per exercise.So since Monday is week 3.I'll do 3x10(weeks 3 &4)(3x5-Weeks 5&6)(3x5/drop sets-Weeks 7-8)
    M/Th-Upper
    Tu/F-Lower/Abs
  10. Senior Member
    sfearl1's Avatar
    Join Date
    Jun 2006
    Age
    31
    Posts
    2,413
    Rep Power
    1310
    Level
    35
    Lv. Percent
    27.31%
    Achievements Activity ProPosting Pro

    Quote Originally Posted by koi1214 View Post
    I decided to add 1 extra set per exercise.So since Monday is week 3.I'll do 3x10(weeks 3 &4)(3x5-Weeks 5&6)(3x5/drop sets-Weeks 7-8)
    M/Th-Upper
    Tu/F-Lower/Abs
    i forgot to ask if you did the strategic deconditioning? that i feel is one of the most important things in hst. even though it sucks to be out of the gym for a week!
  11. Senior Member
    koi1214's Avatar
    Join Date
    Nov 2006
    Age
    48
    Posts
    2,852
    Rep Power
    5322354
    Level
    83
    Lv. Percent
    85.28%
    Achievements Activity AuthorityActivity ProActivity VeteranPosting Pro

    I did my 15RM,10RM,and 5RM and then I took 1 full week off before I started.
  12. Senior Member
    sfearl1's Avatar
    Join Date
    Jun 2006
    Age
    31
    Posts
    2,413
    Rep Power
    1310
    Level
    35
    Lv. Percent
    27.31%
    Achievements Activity ProPosting Pro

    Quote Originally Posted by koi1214 View Post
    I did my 15RM,10RM,and 5RM and then I took 1 full week off before I started.
    good deal!
  13. Professional Member
    celc5's Avatar
    Stats
    5'10"  195 lbs.
    Join Date
    Mar 2007
    Age
    35
    Posts
    3,211
    Rep Power
    140365
    Level
    41
    Lv. Percent
    89.97%
    Achievements Activity ProPosting Pro

    sfearl, what are you thoughts on this variant that was suggested in one of the links you provided?

    Quote:
    another form of hst is:
    Monday - 15 rep mesocycle
    Wednesday - 10 rep mesocycle
    Friday - 5 rep mesocycle

    This strategy is attractive to me because I have a training partner on Saturdays only (which makes this a T/Th/Sat split). Your thoughts?
  14. Senior Member
    sfearl1's Avatar
    Join Date
    Jun 2006
    Age
    31
    Posts
    2,413
    Rep Power
    1310
    Level
    35
    Lv. Percent
    27.31%
    Achievements Activity ProPosting Pro

    Quote Originally Posted by celc5 View Post
    sfearl, what are you thoughts on this variant that was suggested in one of the links you provided?

    Quote:
    another form of hst is:
    Monday - 15 rep mesocycle
    Wednesday - 10 rep mesocycle
    Friday - 5 rep mesocycle

    This strategy is attractive to me because I have a training partner on Saturdays only (which makes this a T/Th/Sat split). Your thoughts?
    i would have to try it out to be able to gauge its effectiveness versus the standard layout. it looks promising but once you start working with your heavier weights the 15 rep range days (mondays) look pretty brutal! give it a shot if you think you can handle it. i think the article said that the guys who did that variant of the routine had good results. although it does look a little too advanced to try out for a first or second hst cycle IMO.
  15. Professional Member
    celc5's Avatar
    Stats
    5'10"  195 lbs.
    Join Date
    Mar 2007
    Age
    35
    Posts
    3,211
    Rep Power
    140365
    Level
    41
    Lv. Percent
    89.97%
    Achievements Activity ProPosting Pro

    Thanks for the input!

    Well I'm not sure that you'd be increasing the weight linearly per each workout. I'm thinking you'd almost have 3 seperate programs going and the weights would increase the same as in the traditional HST programs per that particular rep range...

    ...did that make ANY sense whatsoever?

    Something to this effect with random numbers for illustration for 1 exercise:

    ....................Tues...... ...Thur..........Satu
    Week 1:.........15x100......10x150. ......5x200
    Week 2:.........15x105......10x160. ......5x210
    Week 3:.........15x110......10x170. ......5x220
    ...and so forth.

    I realize these percentages might not follow the rules but they're just to illustrate my thinking.
  16. New Member
    LT*'s Avatar
    Stats
    5'8"  172 lbs.
    Join Date
    Jan 2007
    Age
    44
    Posts
    399
    Rep Power
    296
    Level
    16
    Lv. Percent
    33.15%

    Quote Originally Posted by celc5 View Post
    Thanks for the input!

    Well I'm not sure that you'd be increasing the weight linearly per each workout. I'm thinking you'd almost have 3 seperate programs going and the weights would increase the same as in the traditional HST programs per that particular rep range...

    ...did that make ANY sense whatsoever?

    Something to this effect with random numbers for illustration for 1 exercise:

    ....................Tues...... ...Thur..........Satu
    Week 1:.........15x100......10x150. ......5x200
    Week 2:.........15x105......10x160. ......5x210
    Week 3:.........15x110......10x170. ......5x220
    ...and so forth.

    I realize these percentages might not follow the rules but they're just to illustrate my thinking.

    I've been doing this type of HST for a while now, and I love it. I've been doing HST since 2001, so I have pretty much done all variants of it over the years. What works best for me always depended on my goals at the time. Regular HST served me very well for the time I used it, but I found that as I get older (I'm 37 now) I can't handle 4-5 weeks of 5's with 2-3 of those being at max weights. Especially after doing a whole cycle before hand.

    My training week starts on Thrus and I lift Thurs, Sat, Mon. I have been doing 15's on Thurs, 10's on Sat, and 5s on Mon, but I recently switched to 10s on Thurs, 15s on Sat and 5s on Mon to see if that will give me the added benefit of better recovery going from 10s to 5s with the 15s in the middle.

    For shear size gains, I would have to say that vanilla HST is the fastest way to go. I've gotten more quality gains from doing things the way you propose. I feel the gains are more solid, and even though they come a little slower, I feel my muscles are more dense and more able to recover doing the 15/10/5 every week. I don't have near the aches and pains I used to get which is a huge plus for me.
  

  
 

Similar Forum Threads

  1. HELP WITH MY WORKOUT ROUTINE!!
    By Sebas1227 in forum Training Forum
    Replies: 25
    Last Post: 11-12-2012, 12:46 PM
  2. A little help with my HST style workout
    By AMS13 in forum Training Forum
    Replies: 1
    Last Post: 06-25-2009, 03:17 AM
  3. Who can help with my workout routine??
    By jbarriga777 in forum Training Forum
    Replies: 6
    Last Post: 09-20-2008, 06:52 PM
  4. Help with my Cutting Routine
    By Molehonea in forum Exercise Science
    Replies: 0
    Last Post: 08-12-2004, 10:36 AM
  5. need help with my routine
    By Zack in forum Exercise Science
    Replies: 5
    Last Post: 05-12-2003, 06:58 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