I've been on rippetoes 3x5 for a while and i'm considering in a couple of weeks to change into HST to let my joints heal a bit and also train in a bit higher rep range just to change things up ...
I've read HST principles but i need somebody to clarify on progression...
Let's say i have a routine of A &B excersises
Routine A Routine B
Squat ................................Squat
Ham curls............................SLDL
Incline Bench Press...............Dips
Pendalay Rows.....................Chin ups
Traps.................................Traps
Military Press with BB............Military press with dumbbel
Rear Delt............................Rear Delt
Bi's....................................Bi's
Tri's...................................Tri's
Calfs..................................Calfs
Abs....................................Abs
Forearms.............................Forearms
Now HST principles talk about a 5% weight increase for 2 weeks in every workout until RM.
Now for example for chest if we had only one excercise (let's say inclines) the progression would be like:
WO1...........WO2............WO3...........WO4.... .......WO5..........WO6
10RM-25%...10RM-20%....10RM-15%...10RM-10%...10RM-5%....10RM
75lbs...........80lbs..........85lbs...........90l bs...........95lbs........100lbs
but how do i progress now on two routines???
WO1(inclines)...........WO2(dips)............WO3(i nclines)...........WO4(dips)...........WO5(incline s)..........WO6(dips)
10RM-??%................10RM-??%.............10RM-??%................10RM-??%...........10RM-??%................10RM (what about inclines? they're not maxing?)
what should i do??
thanks for any answer...
I've read HST principles but i need somebody to clarify on progression...
Let's say i have a routine of A &B excersises
Routine A Routine B
Squat ................................Squat
Ham curls............................SLDL
Incline Bench Press...............Dips
Pendalay Rows.....................Chin ups
Traps.................................Traps
Military Press with BB............Military press with dumbbel
Rear Delt............................Rear Delt
Bi's....................................Bi's
Tri's...................................Tri's
Calfs..................................Calfs
Abs....................................Abs
Forearms.............................Forearms
Now HST principles talk about a 5% weight increase for 2 weeks in every workout until RM.
Now for example for chest if we had only one excercise (let's say inclines) the progression would be like:
WO1...........WO2............WO3...........WO4.... .......WO5..........WO6
10RM-25%...10RM-20%....10RM-15%...10RM-10%...10RM-5%....10RM
75lbs...........80lbs..........85lbs...........90l bs...........95lbs........100lbs
but how do i progress now on two routines???
WO1(inclines)...........WO2(dips)............WO3(i nclines)...........WO4(dips)...........WO5(incline s)..........WO6(dips)
10RM-??%................10RM-??%.............10RM-??%................10RM-??%...........10RM-??%................10RM (what about inclines? they're not maxing?)
what should i do??
thanks for any answer...

Please Scroll Down to See Forums Below 










