HST lift selection

[asdfzxcv]

I have recently ended a 15 week sf 5x5 in which I made decent increases in strength,now I am trying HST whilst trying to lose some fat.I will probably be doing the conventional 15,10,5rep cycle over 6 weeks with full body workouts 3x a week.My only issue is that I cant really think of more lifts to do,the following seems to cover everything well.

Olympic back squats
Deadlifts(probably do these lighter)
push press
Pendlay row or power clean
bench press
chins
dips

My question is,do I really need isolation exercises with the above assortment of lifts?I cant really stand doing crap like curls when I can be doing something more productive.If anyone has done HST or has any input on the matter please feel free to post.

 

[cwpick]

I think what you have will work. Right now i am doing 3 days a week but going twice a day. This way it will let me hit a little more isolation work. Actually will divide the compound lifts up between the am and pm workouts. Will squat Monday and Friday and do deads on Wednesday.

 

[asdfzxcv]

Do you think I should split the squats/deads into a A/B type system?

Workout A
Olympic squat
power clean or pendlay row
bench
push press
chins
dips

Workout B
Deadlift
power clean or pendlay row
bench
push press
chins
dips

 

[Anthrax Invasion]

Don't run squats and deadlifts together 3x a week on HST. That's asking for trouble. Split them into two workouts.

 

[asdfzxcv]

Don't run squats and deadlifts together 3x a week on HST. That's asking for trouble. Split them into two workouts.

I figured that would be a bit excessive,would the workout A & B alternated on mon/wed/friday be too much?

Mon-workout A

Wed-Workout B

Fri-workout A

mon2-workout B

wed2-workout A

fri2-workout b
Etc

Would this be a better system?

 

[cwpick]

I would just stick with A, B, A for every week.

 

[mphowells]

From what I've read up recently on HST I'd do exactly as you state

a b a
b a b
a b a
b a b
e t c

I'm going to be adding more isolation exrecises as well but this is all purely based on researcj as opposed to experience.

are you going to alter your sets depending on what 2 weeks cycle you're in?

I.E. doing 2 sets on the 15 weeks will be far more than 2 sets on the 5 week so you need to try and balance it out by doing more 1 sets on the 15s and 2 sets on 5s. make any sense?

 

[cwpick]

I think if he sticks with either way he will be fine. I like to get in atleast two days a week of squat as my legs need help. I go 1 set of 15s, 2 sets of 10s and 3 sets of 5's.

 

[mphowells]

I think if he sticks with either way he will be fine. I like to get in atleast two days a week of squat as my legs need help. I go 1 set of 15s, 2 sets of 10s and 3 sets of 5's.

ah i see, the 3 sets on the 5s did seem the logical way to go.

 

[mphowells]

Think I'm gonna go with this:

A:

Squats
SLDL
Shoulder Press
Chest Dips
Shrugs
lateral raises
DB Rows
DB curls
Tricep cable extention
Calf raises


B:

Leg Extention
SLDL
Shoulder press
DB Incline Press
Shrugs
lateral raises
Chins
DB Curls
Calf raises
Tricep cable extention

 

[Anthrax Invasion]

Alternating A & B will work just fine. There are so many ways to do HST. Really, you should ask this stuff over on their boards.

 

[asdfzxcv]

Alternating A & B will work just fine. There are so many ways to do HST. Really, you should ask this stuff over on their boards.

I would ask on their board,but it is inactive due to maintainence for the time being so I just asked here instead .

 

[Anthrax Invasion]

And isolation exercises have their place. It all depends on what you want. Does your arm size concern you?

 

[view]

And isolation exercises have their place. It all depends on what you want. Does your arm size concern you?

in your opinion, how much isolation arm work is necesary to keep them maximized? 3 sets of bis, and 3 sets of tris once a week probably isn't enough is it?

 

[asdfzxcv]

I could probably put in a few more bi/tri exercises or whatever to fill in space,as they already get hit with all the pressing/chins/dips.Just seems like everything is pretty much covered by the selection of lifts I have,I dont know what I could add to the list.If anyone has any ideas I am quite open to peoples suggestions.

Also,I am curious as to whether there are warm up sets on the heavier weeks??or do you just go in there and do the main work sets.I am used to the single factor 5x5 method of ramping to a top set of 5.If anyone has any info in regards to how hst is structured in regards to warm ups it would be much appreciated.

 

[lifersfc]

When on HST, I have always done a bunch of warm up sets. HST can be pretty tough on the joints with all that frequency and intensity, especially deep into the 5's. I don't warm up on every exercise, but I do some sort of warmup every time I encounter a cold body part.

For example, if I were working up to 3 sets of 5 of 255 on bench, I'd go something like this:

45x20
95x12
135x10
185x6
225x1

None of those sets are going to be taxing at all, but they will get the blood flowing and the rotator cuffs warm.

 

[asdfzxcv]

When on HST, I have always done a bunch of warm up sets. HST can be pretty tough on the joints with all that frequency and intensity, especially deep into the 5's. I don't warm up on every exercise, but I do some sort of warmup every time I encounter a cold body part.

For example, if I were working up to 3 sets of 5 of 255 on bench, I'd go something like this:

45x20
95x12
135x10
185x6
225x1

None of those sets are going to be taxing at all, but they will get the blood flowing and the rotator cuffs warm.

Thanks a bunch for that,exactly what I needed .

 

[cwc73]

definately warm up. 5's are a bitch if you dont warm up on your larger more taxing lifts.

 

[mphowells]

Yep warm ups are done on the more 'taxing' exercises.

I've been trying to get on the HST board for a week now but still no joy.

 

[cwpick]

As far as your exercise selection you have now taken out deads altogether. Put them in on workout B and take out SLDL for that day. Also I would pick a whole different exercise for each body part on day B from day A. Stick with the compound lifts and you wont have to worry about a lot of isolation work especially for arms. Yeah whats up with the HST boards. If you can get on there go to the customize HST thread some good stuff there.

 

[mphowells]

So you reckon if there is an A and B split all exercises should different to each other?

 

[cwpick]

Not all I would leave in the compound exercises for both A & B and squeeze his deads in there on one of them. As far as isolation exercises I would or keep them in there for the 15's and 10's and maybe take a few out in the 5's and concentrate on the compound lifts.

 

[mphowells]

Thanks for the info.

the HST forums are back up and working now, just posted on there to get some advise.

 

[asdfzxcv]

Thanks for the info.

the HST forums are back up and working now, just posted on there to get some advise.

Still down for me........

 

[mphowells]

Still down for me........

Don't click on the link type in the url, that worked for me then

 

[HaZaRDouZ]

you guys have confused me now. i began reading about this, and i went to this link
http://www.thinkmuscle.com/articles/haycock/hst-02.htm

here it says 1 working set per body part is sufficient with 6-8reps

plz reply!

 

[mphowells]

Must be some sort of shortened version cos if you click on the link at the top called:

Hypertrophy-Specific Training Series

and then click:

1. Hypertrophy-Specific Training

It describes the real deal.