HST Masters!!!

[halfaclue]

OK I'm going to give you the excercises and sets I do and then tell ya what I want to do differently. then i need opinions.

squats X 2
SLDL's X 2
leg ext X1
Lat Pulls Wide X2
Bench Pull Close grip X2
Inc Db X2
flat SB X1
calf raises
Hammer strength Shoulder press X2
rear lateral raise db X1
skull crushers X2
rope push downs X1
preacher curls x2
alt db curl X1
db 4-arm curls X1
DB Shrugs X1


I need more thickness in my back while hitting everything else just as hard...I was thinking about regualr DL's instead of SLDL's because it would be added leg work and then I'd drop out the leg ext. Please critique and advise..also keep in mind I am on AAS so I do not feel this is over training at all.

 

[Carl Carlson]

Squats AND Deadlifts in the same routine? That's hardcore... I've never heard of anyone being able to do it and I certainly never tried it myself.

 

[halfaclue]

Squats AND Deadlifts in the same routine? That's hardcore... I've never heard of anyone being able to do it and I certainly never tried it myself.

I'm not sure if I will be able to do it either. My issue is I want to do both except alternating between squats and DL means i'm neglecting certain body parts every other workout. Since I'm training for a show I can not skip out on anything.

 

[Silvertide]

That doesn't look like a very good HST routine to me. First of all, it looks like a lot of volume even if you're on, especially if you are going to up the number of sets in the 10s and 5s. Aside from that issue, it seems like you are doing a lot of isolation moves while neglecting some of the key compounds. At the very least, I think you need to work Pullups and/or BB Rows into your workout, especially if you are concerned about back thickness. Furthermore, I don't know how much weight you move around, but I personally have difficulty doing just one of squats or deads every workout. I think it would be a mistake to attempt both squats and deads in every single workout. Here's what I would suggest:

Squats
SLDL
Leg Ext.
Weighted Pullups
BB Row (could substitute another row if erectors can't handle these)
Flat BB
Incline DB
Weighted Dips
Side Laterals
Rear Delts
BB Curls
Shrugs
Calf Raises

alternated with

Deadlifts
Leg Press
Ham Curls
Weighted Pullups
BB Row (could substitute another row if erectors can't handle these)
Flat BB
Incline DB
Weighted Dips
Side Laterals
Rear Delts
BB Curls
Shrugs
Calf Raises

If you feel it's necessary, one more tricep and one more bicep exercise could be added, although I don't think they will yield any additional growth.

Since you're on AAS, if you still feel like you aren't close to overtraining, you could go EOD as opposed to 3 times a week. I think this is a much better alternative than high volume, but that's just my opinion. Hope some of these ideas help.

 

[halfaclue]

That doesn't look like a very good HST routine to me. First of all, it looks like a lot of volume even if you're on, especially if you are going to up the number of sets in the 10s and 5s. Aside from that issue, it seems like you are doing a lot of isolation moves while neglecting some of the key compounds. At the very least, I think you need to work Pullups and/or BB Rows into your workout, especially if you are concerned about back thickness. Furthermore, I don't know how much weight you move around, but I personally have difficulty doing just one of squats or deads every workout. I think it would be a mistake to attempt both squats and deads in every single workout. Here's what I would suggest:

Squats
SLDL
Leg Ext.
Weighted Pullups
BB Row (could substitute another row if erectors can't handle these)
Flat BB
Incline DB
Weighted Dips
Side Laterals
Rear Delts
BB Curls
Shrugs
Calf Raises

alternated with

Deadlifts
Leg Press
Ham Curls
Weighted Pullups
BB Row (could substitute another row if erectors can't handle these)
Flat BB
Incline DB
Weighted Dips
Side Laterals
Rear Delts
BB Curls
Shrugs
Calf Raises

If you feel it's necessary, one more tricep and one more bicep exercise could be added, although I don't think they will yield any additional growth.

Since you're on AAS, if you still feel like you aren't close to overtraining, you could go EOD as opposed to 3 times a week. I think this is a much better alternative than high volume, but that's just my opinion. Hope some of these ideas help.

Being on AAS I only do reps of 10's and then 8's as to avoid injury per the HST web site. My last cycle had pull ups and bent over rows. I changed excercises to hit it from a different angle. I'm not sure what other people call it but I do the bench pull which is where your chest is on a pad and you face the floor while doing either wide grip or close grip rows. You can not cheat and use your legs.

 

[Silvertide]

I see...there are a lot of variations. I still think you would be better off training EOD or 4x weekly rather than increasing the volume of your 3-day workout.

 

[JohnnyCoho]

halfaclue, how goes it Bro? (ya need to change yer username if possible,..ya definately haveaclue)

Was interested in your progress now that ya've change around yer diet...other than what ya've got here how's it goin?

I think its a but humorous that people can tell ya it doesn't look like ya have a good routine and not know ya or how you train. I do more sets than you which I know yer aware of and know my body well enough to not OT...and I'm not AAS assisted. Question is how do you think your body will handle Deads & Squats together? Personally with all that we now do I couldn't handle it,..but maybe you can.

Program looks solid to me Bro!! I think Deads are the shit and have added more mass to my back than any other excersise!! If ya cant handle the Deads & Squats together simply alternate them every other workout like we do.

 

[halfaclue]

halfaclue, how goes it Bro? (ya need to change yer username if possible,..ya definately haveaclue)

Was interested in your progress now that ya've change around yer diet...other than what ya've got here how's it goin?

I think its a but humorous that people can tell ya it doesn't look like ya have a good routine and not know ya or how you train. I do more sets than you which I know yer aware of and know my body well enough to not OT...and I'm not AAS assisted. Question is how do you think your body will handle Deads & Squats together? Personally with all that we now do I couldn't handle it,..but maybe you can.

Program looks solid to me Bro!! I think Deads are the shit and have added more mass to my back than any other excersise!! If ya cant handle the Deads & Squats together simply alternate them every other workout like we do.

Bro it is ridiculous...I added an extra protein shake to my diet as well as some wheat bread for more carbs and i still am not gaining weight. I just started adding even more protein a little over a week ago so we will see how January goes. I think I need to start eating more food and using less shakes but i'll give this month a go and see where it gets me.

My issue is squats have been growing my legs like I have never seen. I use to do leg press then leg curls then leg exts before HST..since hst just 2 sets of squats and 2 sets of SLDL's and my legs are blowing up. I love it and can't give it up. At the same time i can not get my back to grow and when I was doing dead lifts I started to notice the difference. I need to get that back growth without giving up on my legs as a focus either. The alternating would put to many breaks in between squat days and DL days so that isn't so much an option. I have my last day of 8's tommarrow and then saturday i'm going to go in and try a sample day of 8's with squats and DL's as well i'm switching chest from db's to hammer strength for the next go around. I'll let you guys know next week. I definitely see vomiting in my future!

 

[benapollo]

am about to start HST cycle and you are doing a hell of a lot of sets there, 20.

I considered mine to be alot and i am doing 15. have you posted this work out on the HST forum?

 

[halfaclue]

am about to start HST cycle and you are doing a hell of a lot of sets there, 20.

I considered mine to be alot and i am doing 15. have you posted this work out on the HST forum?

I never registered there because I noticed that many posts go days without replies and i don't have a computer so I'm only on-line at work. I can count on getting answerd here pretty quick.