Critique my HST routine

[SoSadBtTrue]

Hey everyone, long time no post. Anyways, it's time for me to change routines, and I've decided to do a couple cycles of HST. I just want you to let me know what you think of my exercise selections. I will be lifting Monday, Wednesday, and Friday. 1 set of each exercise. 2 weeks of 15's, 2 weeks of 10's, 2 weeks of 5's.

Flat Press
Incline Press
Military Press
Upright Rows
Bent Over Rows
Face Pulls
Lat Pulldowns
Squats
Calf Raises
Shrugs
Deads
Leg Curls
Straight Bar Curl
Close Grip Bench
Incline Situps

I will most likely be doing them in that order as well...unless I discover that I don't like it and switch a few around.

Thanks in advance for your input.

 

[guldukat]

Hey everyone, long time no post.

No kidding! I remember you, though! How's it going?

Anyways, it's time for me to change routines, and I've decided to do a couple cycles of HST. I just want you to let me know what you think of my exercise selections. I will be lifting Monday, Wednesday, and Friday. 1 set of each exercise. 2 weeks of 15's, 2 weeks of 10's, 2 weeks of 5's.

Understood.

Flat Press
Incline Press
Military Press
Upright Rows
Bent Over Rows
Face Pulls
Lat Pulldowns
Squats
Calf Raises
Shrugs
Deads
Leg Curls
Straight Bar Curl
Close Grip Bench
Incline Situps

I will most likely be doing them in that order as well...unless I discover that I don't like it and switch a few around.

Thanks in advance for your input.

The selection looks damn good, but there are a few redundant movements in there. IIRC, you're quite strong, so doing inclines, flat, close-grip and military might be asking too much of your delts and tris.

Also, this is just me talking, but I feel squats and deads 3x week with progressive resistance is probably a bit much. I'm also firmly of the opinion that shrugs are a poor man's deadlift, and are thus another redundant movement you could just as easily drop.

Beyond that, if you decide to keep everything as is, I'd just suggest you pair up antagonists; e.g., do a set of flat bench, then bent over rows, following up with incline before pulldowns, etc.

Oh! And I wouldn't do upright rows before anything involving the upper back.

I think that covers it for now

 

[SoSadBtTrue]

No kidding! I remember you, though! How's it going?

Glad you remember me. It's been going well. Thanks for the input.

The selection looks damn good, but there are a few redundant movements in there. IIRC, you're quite strong, so doing inclines, flat, close-grip and military might be asking too much of your delts and tris.

What's IIRC?

You're probably right...so which would you suggest dropping? I'd probably say flat bench. I want to keep the direct tricep work in there with the close grips. But then again...my chest is probably my weakest area. Do you think incline alone would be enough for it? Who knows, maybe I've been doing too much volume in the past and that was my problem.

Oh yeah...I've done squats and deads together in the past, and haven't really had a problem. Actually, I had considered doing stiffies instead of leg curls, but thought that might be overkill.

Thanks again.

 

[guldukat]

Glad you remember me. It's been going well. Thanks for the input.

My pleasure!

What's IIRC?

You're probably right...so which would you suggest dropping? I'd probably say flat bench. I want to keep the direct tricep work in there with the close grips. But then again...my chest is probably my weakest area. Do you think incline alone would be enough for it? Who knows, maybe I've been doing too much volume in the past and that was my problem.

Hmm...well...maybe it won't be too much, after all. You might try keeping bench, incline, militaries and close-grips, and see how it goes. If it does prove to be too much over time, you can always change that!

Oh, and IIRC is "if I remember (or recall) correctly." I've spent too much time on geekier boards, see LOL.

Oh yeah...I've done squats and deads together in the past, and haven't really had a problem. Actually, I had considered doing stiffies instead of leg curls, but thought that might be overkill.

Thanks again.

Absolutely.

How about drop leg curls and reg. deads for just squats and stiffies? That might not be a high enough order of work for the thighs, though with the high reps and increasing poundages I'm not sure. I used to do sessions that consisted solely of squats and SLDL, only two hard sets apiece, that would leave me on the floor afterwards

 

[theoak01]

no offense guldukat but I dont think you understand how hst works http://www.hypertrophy-specific.com/hst_notes.html here is a link to read up a bit

SoBad- all the exercises look good but I would switch it up like this
Squats
Leg Press
Deads
Leg Curls
Bent Over Rows
Face Pulls
Lat Pulldowns
Flat Press
Incline Press
Military Press
Upright Rows
Calf Raises
Shrugs
Straight Bar Curl
Close Grip Bench
Incline Situps

do the hardest lifts first so you can give them your all, Im about to try my first cycle of hst ,Im rather excited

 

[Tom Treutlein]

Guldukat hasn't really said anything to lead us to believe he doesn't know how it works.

SSBT, your selection looks fine, but I would suggest against squats and deads. Do one or the other. I'd suggest squats, coupled with SLDLs. Either those or good morning. I'd do incline bench presses and dips for the chest and maybe an extra exercise for the tricep.

 

[guldukat]

no offense guldukat but I dont think you understand how hst works *snip* here is a link to read up a bit

Wha? How did you determine that?

The only thing I'd probably take offense to is that you say I don't understand HST works, yet you don't tell me how you came to that conclusion.

That's no big deal, but assuming I am actually wrong here, show me how by offering proof for your claim. I'm always eager to learn and all, but to do that, I need to know where I messed up first. Like the leaky pipe I fixed earlier today, I had to identify the problem (find the leak itself) before I could correct it.

 

[casualbb]

You've got a whole ton of exercises there. Unless you're on it seems a bit excessive.

 

[InTraining]

You've got a whole ton of exercises there. Unless you're on it seems a bit excessive.

My thinking as well..I have never actually done HST though to be honest....but my workouts are fairly frequent so I think I have a good handle on a natty's recovery ability....

 

[lavi]

You've got a whole ton of exercises there. Unless you're on it seems a bit excessive.

even at 1 set per exercise?

 

[casualbb]

even at 1 set per exercise?

That would probably be okay, but i'd advise in stead to double or triple up on fewer more basic exercises. 1 set of a bunch of things makes for a lot of changing equipment and a lot of finding maxes and a lot of bookkeeping for probably little or no benefit.

 

[theoak01]

the reason I said that is you said "Also, this is just me talking, but I feel squats and deads 3x week with progressive resistance is probably a bit much" but its not a full workout,its warm ups and 1 working set of whatever rep scheme your in.

it usually goes in 2 weeks blocks starting at 15,then 10,then 5

I may have read it wrong,but it seemed you thought he was doing full workouts with mulitple sets per exercise

 

[guldukat]

EDIT: Holy shit...sorry, didn't realize this message was going to be quite THAT long. D'oH!

the reason I said that is you said "Also, this is just me talking, but I feel squats and deads 3x week with progressive resistance is probably a bit much" but its not a full workout,its warm ups and 1 working set of whatever rep scheme your in.

it usually goes in 2 weeks blocks starting at 15,then 10,then 5

I may have read it wrong,but it seemed you thought he was doing full workouts with mulitple sets per exercise

Oh, okay. You did misunderstand me, but I was unclear and see why you got that impression. Thanks for the clarification man

I actually meant that, even with one set each of high-rep deads and squats (and only going to failure on the last day of the 15's, 10's etc.), it'd be too much for me. Even when working shy of failure--say, doing 8-10 reps w/ my ~15RM--and using very limited volume, I had a very hard time squatting and pulling in one session. I'd be so wiped by the time I finished those two, I'm sure I couldn't do rows, dips and the like much justice.

Things would get even worse in subsequent workouts as I started training ever closer to failure...by the last day of the 15's, I'd probably have to puke after the squat alone. When I'd finally get the balls to dead hard, I'd run puke some more, then take a half-hour joy ride on the floor as the room spun around my head At that point I definitely couldn't row, press etc. with any weight.

For that reason, when I try HST, I'll only concentrate on full squats or regular deads in a given cycle. If I decide to dead, I'd probably do leg presses or front squats instead of back squats; and if I squat, I might do Romanians or SLDL.

That's just me, though, of course. Someone else might easily be able to tolerate both deads and squats in a HST cycle, and there are probably ways to do that and avoid all the crap described above (e.g., an AM and PM session)...

Still, all that's complicated, and I wanted to advise caution in case SSBT's even half as prone to burnout as I am