CASUALBB. How's this HST routine?

[cwc73]

I. Incline BB Bench Press
II. Squats
III. Flat BB Bench Press
IV. Standing Calf Raises
V. Tricep Press (On Isolated Machine. I really like this one)
VI. Seated Cable Row
VII. DB Bicep Curls
VIII.Leg Press
IX. Shoulder Press
X. Cable Pull Down
XI. Abb MAchine(also another one I enjoy)

That's what I have so far. Opinions are surely welcomedfrom anyone. I know you are probably the authorirty on this subject, so that's why I called you out. My first HST routine begins when I go back to school. So does this sound like a kick ass routine?
Thanks
cwc

 

[JohnnyCoho]

I. Incline BB Bench Press
II. Squats
III. Flat BB Bench Press
IV. Standing Calf Raises
V. Tricep Press (On Isolated Machine. I really like this one)
VI. Seated Cable Row
VII. DB Bicep Curls
VIII.Leg Press
IX. Shoulder Press
X. Cable Pull Down
XI. Abb MAchine(also another one I enjoy)

That's what I have so far. Opinions are surely welcomedfrom anyone. I know you are probably the authorirty on this subject, so that's why I called you out. My first HST routine begins when I go back to school. So does this sound like a kick ass routine?
Thanks
cwc

First of Brah' what are yer stats and how much time have ya actually spent lifting?

If yer planning on lifting in the order listed above ya've got it all wrong!! And if that was your plan I'd say you dont have a ton of time behind the weights and should go with a tad less for your first HST cycle.

If I'm right as a first timer on HST with what you've got I'd go with the following:

1. Squats (if your form is good and you have experience with them if not go with the following)
1. Option to Squats; Leg Press & Glute Ham Raise or Leg Curls or SL Deads if your gym doesn't have a GHR.
2. Flat BB Bench
3. Seated Cable Rows both wide grip & narrow or pull-ups
4. You dont really need the Shoulder Press but should add rear delts into your routine
5. Tri Press
6. DB Bi Curls
7.Calf raises
8. abs

Thats a basic routine with what you have got here. Hope that helps a little Brah'!! If ya want some more ideas this is the place ya can find some help with your routine for sure!!

 

[cwc73]

Actually, I do have some time under the weights. I'll give you some of my stats first.

165 lbs
19 years old
lifting for about 4 years not completly steady though
10%ish body fat

I cant remember my measurements, and I dont have a tape measurer here.
This is my first time for an HST cycle though.
1. My squating form is excellent. I know the correct way, and I do it correctly. I just wanted to do both squats and leg press because I really wanted to develope some nice legs. I already do both on my leg day with no problems except some good ole fashion soreness.
2. I chose both incline and flat bench because I like the shelf that inclines give, but I also wanted to get back into flat benching which I havent done a lot of lately.
3. My shoulder are pretty large compared to my chest and biceps. I did a lot of arnolds.

Is this enough info or do you want some more?
Thanks and please dont take this the wrong way. I dont mean to come off as a huge dick.
cwc

 

[cwc73]

I guess Casualbb actually has a job unlike the rest of us that stay on here 24/7.

 

[casualbb]

Hey there. Looks okay.

some stuff is redudant... like leg press after squats, or incline press after BB press.

try dropping those two exercises, and adding some kind of hip extension, maybe stiff-legged deads

 

[cwc73]

Which would be better, incline or flat bench? I really like inclines, but would it be better for me to do flat bench?
Perhaps instead of the leg presses do you think hammy curls on the machince would be ok? I really don't care for SLDL at all.

 

[casualbb]

inclines are too similar to overhead press to do

As it is most people I know of, myself included, have to space out flat press and overhead press to avoid being super-tired on the overheads

YOu can do machine hamstring curls, squats should give you some posterior chain love. Actually conventional deads might be okay if you don't like stiffies

 

[cwc73]

So order should be:

I. Squats
II. Bench Press
III. Standing Calf Raises
IV. Tricep Press
V. Seated Cable Rows
VI. EZ Bar Curls
V. Hammy Curls
VI. Shoulder Press
VII. Cable Pull Downs


Does This sound ok? OR Good?
Thanks Casual.

 

[casualbb]

Looks fine except I would do biceps and triceps last

 

[cwc73]

much thanks casuakbb. I knew you were probably the man to ask because you always seem very knowledgeable on HST. I'll keep a weekly log on here once I start my first cycle (jan 5th or so).

By the way if anyone would like to add any comments or pictures regarding
HST please do so. It would give other begginers great insight regard HST.

Cheers!
cwc

 

[cwc73]

What do you recomend on the number of sets? I read what BRIAN wrote on his website, but I want to hear what people recomend. Thanks!
cwc

 

[casualbb]

THat's about finding the best balance.

I started with only 1 set (yes that's correct) and made very good gains... but that was after an insanely long layoff

Now I 2-3 on big stuff, 1-2 on little stuff, and do more during the 5's.

So try 2 each for starters and adjust from there. YOu should feel worked and a little tired but not blasted

 

[cwc73]

And like the hst website said, If i am attempted 2 sets of say 15 (30 reps) and I can't get them all. I can split it up into say maybe 3 sets. The point is to get 30 reps if I intended to do 2 sets of 15. Is this correct?
thanks!

 

[cwc73]

I am a little confused on the increments I should use. I want to use 10 lb increments because bryan said that is more benificiary to size instead of strength. If i do that with a lift that I have a small RepMAx should I stay at the current load for two consectutive lifting days?
Thanks!

 

[JohnnyCoho]

So order should be:

I. Squats
II. Bench Press
III. Standing Calf Raises
IV. Tricep Press
V. Seated Cable Rows
VI. EZ Bar Curls
V. Hammy Curls
VI. Shoulder Press
VII. Cable Pull Downs


Does This sound ok? OR Good?
Thanks Casual.

CWC,

Couple of things here I take note of Brah':
1. I'd switch your order around a bit to hit your largest muscle groups first.
2. What do you mean by Tricep Press? Are you doing CG Bench, Skulls, rope..?
3. I personally would drop the shoulder press for your first HST cycle and instead change it to Rear Delts. We do Rear delt flyes face down on a bench set at a very slight incline. We made the mistake of doing Shoulder Press on our first HST cycle not realizing how hard they were already getting hit with Bench, Weighted Dips, Pull-Ups, ect....and we payed for it.
4. What about yer Traps? Shrugs maybe or add some Deads?
5. Also a note for ya on EZ Bar Curls; for simply adding mass to your Bi's (I found this on this site on the Nelson Montana Board) Go pinkies up on the bar. It will fry yer Bi's!!!

All in all looking pretty good Bro, just maybe try this order:

1. Squats
2. BB Bench Press
3. Hammy Curls
4. Wide Grip Seated Cable Rows
5. Narrow Grip Seated Cable Rows
6. Shrugs
7. Triceps
8. EZ Bar Curls
9. Rear Delts
10. Standing Calf Raises
11. ABS

Id save calves for last as generally they can take the most abuse!

 

[JohnnyCoho]

What do you recomend on the number of sets? I read what BRIAN wrote on his website, but I want to hear what people recomend. Thanks!
cwc

I'd start with one set for the 15's!!!
- 15's are simply designed to get your body ready for the up-coming loads. Take them slow, concentrate on form & squeeze, and go for static contractions on your last reps. They'll do what they are designed to do if done properly!!

For your first cycle maybe start with 2 sets on your 10's when loads are still light then back to 1 set on your second week of 10's when loads are heavier.

Then for 5's the same as 10's

Just a idea for ya though,..dunno how your body recovers or reacts,..only you do. As long as you can always complete your next scheduled workout your fine,...if you cant you're over training and your body is telling you somthing.

 

[JohnnyCoho]

I am a little confused on the increments I should use. I want to use 10 lb increments because bryan said that is more benificiary to size instead of strength. If i do that with a lift that I have a small RepMAx should I stay at the current load for two consectutive lifting days?
Thanks!

AGAIN,..depends on you and the lift. Personally I like making 15-20 jumps on Compound lifts over 200lbs. 10-15 on other compounds and then 5-10 lb increments on the others, but that is just what I've found works best for me. I also dont like zig-zagging to much as you can tell by my journal but will repeat weights often but no longer than 2 workouts.

 

[cwc73]

Thanks man. You are the shit. I'll give you and Casual some K as soon as I get some power. Power to man. And Good Luck to you!
cwc

 

[Carl Carlson]

Yeah, I'm just going to echo the sentiments of what these guys have already said...

1) Start with the larger muscle groups and work your way towards the smaller ones. Legs > Chest > Back > Shoulders > Arms

2) Stick to the prescribed rep sets since this is your first cycle... 15's 10's 5's, etc. If you can't get the number of reps for each set/day then you started off with too much weight. Technically, you should never fail since you'll always be working below (or at) your X rep max.

3) Take a week and test for your 15, 10 and 5 rep max for each exercise. Without knowing exactly what these are there's a good chance you'll be wasting your time starting off too high or too low for some exercises.

4) I like to pick one exercise per body part and go with it. So rather than doing one set of incline and one set of flat bench, I'll pick one of those exercises and do two sets.

That's all I can think of off the top of my head. If I think of more I'll add it later.

 

[cwc73]

What is the difference in wide and narrow grip rows? Do they hit a completely different muscle?
Thanks!