Does anyone here split up HST workouts and lift 6x week?

[psychedout]

Maybe casuallbb or another hst guru can chime in here. I am considering giving HST a real run at the moment (my first run was well... half assed at best).

Now typical HST as far as I know would be:
-Mon Train everything
-Wed Train everything
-Fri Train everything

But does anyone go:
-Mon Chest/Delt/Tri
-Tues Legs/Back/Bi
-Wed Chest/Delt/Tri
-Thur Legs/Back/Bi
-Fri Chest/Delt/Tri
-Sat Legs/Back/Bi
-Sun Rest

 

[JKurz1]

no....thats what kep me from doing it...it would apparently have a negative effect.......

 

[psychedout]

no....thats what kep me from doing it...it would apparently have a negative effect.......

Interesting. Can some elaborate why? I would think that the effect would be similar because you are performing the exact same number of sets with the exact same weight, just spread out more. If there is a reason, than so beit, but can someone explain it to me?

As it stands traditionally, wouldn't the MWF workouts be quite lengthy? 1.5-2hrs?

 

[Tom Treutlein]

The workouts wouldn't be too lengthy at all. You just have to choose solid, compound exercises. Don't throw in too many isolation movements.

You can split it up to six days a week, though. This is another option talked about on the HST FAQ Forums over on the website. The main reason for doing this, though, would be if you used a good deal of volume and needed to break up the routine to allow yourself to perform optimally in the gym.

From what I recall, you hated HST the first run through. You called it incredibly boring. Any reason for the change?

 

[psychedout]

The workouts wouldn't be too lengthy at all. You just have to choose solid, compound exercises. Don't throw in too many isolation movements.

You can split it up to six days a week, though. This is another option talked about on the HST FAQ Forums over on the website. The main reason for doing this, though, would be if you used a good deal of volume and needed to break up the routine to allow yourself to perform optimally in the gym.

From what I recall, you hated HST the first run through. You called it incredibly boring. Any reason for the change?

Well the volume wouldn't be to much really -- no need to overdue it going natural. Honestly the chart on their mainpage is what I was thinking of using.
http://www.hypertrophy-specific.com/hst_II.html Only thing I would change is do 2 sets of squats, and 1 of SLDL.

You are right I found HST boring the first time around, but it's difficult to find a program that utilizes progressive overload and deconditioning while keeping things simple. I just did madcow's 5x5 which basically follows the same prinicples and will do it again in the future, but for now I need a change. One of the reason I like HST is that there is some time spent in different rep ranges. I think that hitting the muscles with 15's, 12's, 10's, etc all the way down to 5's/3's would be a good change from doing 5,5,5,5,5,5,5, etc. I might find it boring again, but who knows -- I have come a long way since before when I used to trash it.

 

[Madcow2]

My particular theory is that once you take that some of that new strength and apply it in the various rep ranges you should really see some good gains. I've never used HST but I'm interested to see someone's results who moves from the BS 5x5 ending with the intensity phase (i.e.3x per week) then deloads for a week or so and begins HST. Here's a kind of overview on this stuff that might give some insight: http://forum.mesomorphosis.com/showpost.php?p=50&postcount=5

 

[casualbb]

Yeah you can do it. You might even be able to do more volume that way too, which is good.

I'd do it but I don't have time to go to the gym that much.

 

[Tom Treutlein]

Madcow, no one cares about your theory.

Psyched - in all honesty, the sample routine given would work fine. I'd still be against using all the isolation movements. If anything, drop shrugs, lateral and rear deltoid raises, and possibly the tricep extensions. The only reason I recommend this is due to the fact that your triceps will get hammers through bench pressing, dips, and military presses, and if you're doing rows properly, your rear delotids should be fine. As for the lateral raises, the medial delts can be brought up in a future cycle that addresses aesthetics a bit more. For now, worry about adding sheer, overall mass.

Just my opinion.

 

[JKurz1]

how would you fit into a 6 day a week program?

 

[Tom Treutlein]

You can train Monday through Saturday, taking Sunday off. Split your full body workout in half. Use an upper/lower or push/pull split. The frequency and overall volume will still exist, but will just be broken down differently. In the end, you're distributing the same work load over the course of the week, just making it easier to cope with.

For example, if your workout consisted of the following exercises: Squat, SLDL, Heel Raise, Flat Bench Press, Military Press, Chinup, Bentover Row, you could do the first three exercises on Monday, and follow up with the latter four on Tuesday. The only issue here is that you would be lifting every day up until Sunday, so you wouldn't have any rest in between. At the same time, the volume on each day should be pretty minimal overall, and you should be able to build a tolerance to it rather quickly.