Critique my HST routine

[halfaclue]

squat x2
SDL 2
calf raise x2
flat bench press x2
incline db press x2
bb row x2
pull-ups x2
seated military x2
laterial raise x2
Dips x 2
Push down x2
sb curl x2
hammer curl x2
Shrugs 2

 

[casualbb]

The doubling up on both squat and sldl might be too much

You also have too many isolation exercises

Other than that it looks okay.

 

[halfaclue]

Last night kicked my ass...since I never lift more then 10 reps it killed to have to do that many reps to find the right weights. So tommarrow I find my 10 rep maxes then sunday my 5 rep maxes. What is this I am reading about neagitves with the 15's? I miss that when i read on the HST page and can't find it anywhere?

 

[halfaclue]

Also how many isolation excercises should I have?

 

[halfaclue]

Up you go

 

[casualbb]

Also how many isolation excercises should I have?

Being a natural lifter with average work capacity, here's the most I can do without fatiguing too much.

quads: 2 sets (or 1)
hams: 2 sets (or 1)
Chest: 3-4 sets
Back: 3-4 sets
Shoulders: 1-2 sets
Biceps: 1 set
Tris: 0-1 sets
Calves: 2 sets

Overall I'm looking at 14-18 sets.

 

[halfaclue]

hows about this
squat x2
SDL 1
calf raise x1
flat bench press x2
incline db press x2
bb row x2
pull-ups x2
seated military x2
laterial raise x1
Dips x 1
Push down x2
sb curl x2
hammer curl x1
Shrugs 1

22 sets for not being natural??? My other question....I am wicked sore today after finding my 15 rep maxes....is it OK to push it tommarrow and do my 10 rep maxes?

Also I read some peoples comments about how thye like the feeling when they leave the gym because they are swole all over....I couldn't agree more..I ended up posing when I got home because I have never seen my body like that being pumped in every muscle.

 

[casualbb]

Haha nice, I love the pump. Yeah that looks fine.

Keep in mind though that 90% of your growth weight will come from squats, SLDL, flat press, BB rows, and pullups. The rest is just icing on the cake for little muscle groups.

If you can do more volume because of a cycle, I'd prefer to see it as an extra set or two on your big, money movements. See what I'm getting at?

 

[halfaclue]

squat x3
SDL 2
calf raise x1
flat bench press x2
incline db press x3
bb row x2
pull-ups x2
seated military x1
laterial raise x1
Dips x 1
Push down x1
sb curl x1
hammer curl x1
Shrugs 1


Rearrnaged 22 sets

 

[Tom Treutlein]

Agree with Casual entirely here. The big compound movements are going to cause the most growth. Focus on those.

 

[halfaclue]

What about the order? Should do legs then back then chest into tri's and then bi's and shoulders? Does it matter?

 

[casualbb]

That looks better. Order, I do big to little just because I get tired towards the end.

 

[TRUEsoldier]

I'm trying to do the same type of thing was thinkin of this

incline barbell x2
slight incline DB Press/fly (cant do flat, due to rotator problem)x2
T-bar rows x2
Lat pulls/pull ups x2
Arnold Presses x2
Lat raises x1
Close Grip x2
Standing barbell curl x2
Squats x2
SLDL x2
Standing Calf Raises x1
Abs x2

20 sets not couting abs!

I usually train volume style, so this is not alot of work to me!!! But I do like the pump when I leave the gym, I started on mon, and did wednesday, and today I do the 5 rep range! Pretty excited to do this, I am really weak when it comes to the higher reps, not used to it at all!!!

I was doing an extra 2 sets for bi's and tri's but the more I read the more I hear to lower the amount of sets!
some questions I have:::::
I dont understand the Neg's??
do you go up weight when ever you can? or is it progressive resistance?