Critique My Routine

[cmarcell]

This is an HST routine, broken down into workout A and B to be alternated every other workout.

Workout A:
Squats 2x15
Leg Curls 2x15
Incline Bench 2x15
Dips 2x15
Rows 2x15
Overhead Press 2x15
Lateral Raises 1x15
Skull Crushers 2x15
Bicep Curls 2x15
Shrugs 2x15
Calve Raises 2x15
Decline Crunches 2x15

Workout B:
Leg Press 2x15
Deadlift 2x15
Incline Bench 2x15
Dips 2x15
Chins 2x15
Seated Press 2x15
Lying Dumbell Raises 1x15
Pushdowns 2x15
Dumbell Curls 2x15
Shrugs 2x15
Calve Raises 2x15
Crunches 2x15

My biggest questions were whether or not to do bench and dips on the same day, or alternate A and B. Also, I'm really unsure about the amount of sets for each. I picked 2 for the bigger exercises and 1 for the rest. Let me know what you guys think about this sample routine.

 

[iceman7230]

It depends on what you are trying to acomplish. If you are looking to stay lean and toned it sounds like a decent workout. If you are trying to add strength and mass I would be doing heavier weight going about 5 set of 5 or 6. What are your goals?

 

[cmarcell]

well i'm starting HST which starts with using 15 reps for 2 weeks, then 10 reps, then 5 reps, rest, repeat. its a hypertrophy specific training aimed at building body mass. its very flexible though, which is kind of difficult.

 

[Svetislav_aka_Waczlaff]

well i'm starting HST which starts with using 15 reps for 2 weeks, then 10 reps, then 5 reps, rest, repeat. its a hypertrophy specific training aimed at building body mass. its very flexible though, which is kind of difficult.

if your are not an absolute beginner who never stand in the rack with a bar on your back, don't know for what the two weeks of 15reps should be ... normally the bodybuilding magazines set this rep-sheme for girls or granpa's.... but seriously forget the HST and its promises, think you are a natural lifter and when you want to gain size and strenght, check the stickies and the 5x5 stuff, eat enough and good protein and it should work over months you will see the results... when you want to be strong and big you have to lift in the lower rep-sheme with heavy weights and 4 weeks of 15/10 reps will be inefficient / ineffective....

 

[petpre61]

Workout A:
Squats 2x15
Bench 2x15
Rows 2x15
Calve Raises 2x15
Power Shrugs 2x15
Decline Crunches 2x15

Workout B:
Deadlift 2x15
Dips 2x15
Chins 2x15
Overhead Press 2x15
Calve Raises 2x15
dec Crunches 2x15

thats how I would do it 4x a week. 2 weeks 15s 2 weeks 10s 2 weeks 5s. last
2 weeks negatives only with dips and chins and everything else 5x 1-3 reps.

 

[cmarcell]

the thing is, finishing my biomedical engineering degree, i dont really have 4 times a week to work out. i tried that last semester and ended up missing workouts due to large volumes of work on certain occasions. i'd much rather stick to 3 days a week. what would you suggest then?

 

[ZGzaZ]

3 days a week is perfect for 5x5 that was talked about earlier. Look up Bill Starrs Intermediate 5x5 program, stay in a calorie surplus and follow the program and you'll gain muscle, and a lot of strength.

 

[cmarcell]

yeah ive done the 5x5 since the beginning of summer but things have stalled and quite frankly i need a change to something else. ill probably do a go round or two of HST and then approach the 5x5 for a second time.

 

[Protobuilder]

Just a thought: if you don't know the answers to your initial questions, how do you know that it's time to change to "something else"?

 

[cmarcell]

well im bored with the 5x5. i ran it, got some great gains, stalled, and now i want to do another routine for the time being. some people can do the same thing over and over and over again. i cant. with that said, i will be doing something other than the 5x5 for a little, and it seems people like HST. so ill run a cycle or 2 of HST, then go back to the 5x5. enough said.

 

[Protobuilder]

Well the best routine is probably the one you'll stick with, so if you need a mental break, that's understandable. If you hate lifting, you won't make any gains, so I can understand wanting something diff't for awhile.

 

[petpre61]

the thing is, finishing my biomedical engineering degree, i dont really have 4 times a week to work out. i tried that last semester and ended up missing workouts due to large volumes of work on certain occasions. i'd much rather stick to 3 days a week. what would you suggest then?

that is fine too.