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HST routine...Any Critiques?
- Thread starter Topside
- Start date
cwc73
New member
Yea, I put on a good bit of size. I think it was like 2-3 inches on my chest/lats, not a whole lot on my legs to be honest, and like 3/4" on my arms in 6 weeks.
This is from one of the sheets I found. I think it was my first HST cycle:
squats, Bench Press, Legs curls (wouldn't advise these, s.l. deads would be my choice), Seated cable rows, lat pull downs, Barbell shrugs, Reverse cable cross overs, Over head tricep press machine, Seated Curls, ans Calf Raises.
My second I think I had more core lifts, but I can't find the sheet.
Looking back at that now, I would have done things a lot differently. I suggest the big lifts. Bench, Incline, Bent over rows, Squats, S.L. Deads, maybe a leg press, Lat pull downs, and the like. Keep the exercises structural for the best gains.
I wish Tom didn't get put on time out because he could help you a lot more than I could. He definately knows his HST stuff.
This is from one of the sheets I found. I think it was my first HST cycle:
squats, Bench Press, Legs curls (wouldn't advise these, s.l. deads would be my choice), Seated cable rows, lat pull downs, Barbell shrugs, Reverse cable cross overs, Over head tricep press machine, Seated Curls, ans Calf Raises.
My second I think I had more core lifts, but I can't find the sheet.
Looking back at that now, I would have done things a lot differently. I suggest the big lifts. Bench, Incline, Bent over rows, Squats, S.L. Deads, maybe a leg press, Lat pull downs, and the like. Keep the exercises structural for the best gains.
I wish Tom didn't get put on time out because he could help you a lot more than I could. He definately knows his HST stuff.
blut wump
New member
That explains a lot.TheOak84 said:
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Sorry for the off-topic post on your thread, topside.
Topside,
this is a thread about a different program but HST comes up and their protocol of keeping sets constant is discussed by me in post #6 and then someone provides some clarity in post #6. Before wedding yourself to a specific number of sets the entire program, it's probably valuable to read this over and then determine it since it seems standard for non-novices to alter these as rep ranges change for reasons I point out in post #3.
this is a thread about a different program but HST comes up and their protocol of keeping sets constant is discussed by me in post #6 and then someone provides some clarity in post #6. Before wedding yourself to a specific number of sets the entire program, it's probably valuable to read this over and then determine it since it seems standard for non-novices to alter these as rep ranges change for reasons I point out in post #3.
Thanx Madcow, i actually took a look at that thread before i came up with this plan. Just confused when he talks about weeks 1-2 doing 1x15, would you select more than one exercise per body part, and the same with 2x10 and 3x5, because that means that biceps and say legs would get the same amount of sets, but then if you do select more than one exercise for say chest you would have 6 sets 3 times a week when doing three sets per exercise, or would you drop one exercise as the set number increases. Kinda said a lot there in one run on sentence, i apologize. I just made that program up above going by the fact that legs, back, and chest are bigger than bis and tris etc. I may drop the sets of arms down to 1 set a piece though. Just finished up 14 weeks of 5x5 which worked extremely well. I was reluctant to change but i am an exercise physiology and i kinda want to try a variety of programs almost as like my own little experiment. I have tried many but never kept any journals, but for the past 9 months i have. Thanx.
You should change things around. Specifically the higher rep work in HST will really bring some of that enhanced strength and neural efficiency to the front and should result in some great progress.
If you heavn't read this you probably should: http://forum.mesomorphosis.com/showpost.php?p=50&postcount=5
If you heavn't read this you probably should: http://forum.mesomorphosis.com/showpost.php?p=50&postcount=5
So are you saying that i should be doing 1x15, 2x10, and then 3x5. If that is the case should my routine that i listed above look something like this:
WEEKS: 1-2 3-4 5-6
squats 1x15 2x10 3x5
sldl 1x15 2x10 3x5
incline bench 1x15 2x10 3x5
rows 1x15 2x10 3x5
militarys press 1x15 2x10 3x5
upright rows 1x15 2x10 3x5
curls 1x15 2x10 3x5
close grip bench 1x15 2x10 3x5
incline sit ups 1x15 2x10 3x5
or something like this:
WEEKS: 1-2 3-4 5-6
squats 1x15 2x10 3x5
sldl 1x15 2x10 3x5
incline bench 1x15 2x10 3x5
rows 1x15 2x10 3x5
militarys press 1x15 2x10 3x5
upright rows 1x15 1x10 1-2x5
curls 1x15 1x10 1-2x5
close grip bench 1x15 1x10 1-2x5
incline sit ups 1x15 1x10 1-2x5
I took some of the extra work i'll call it down to one set because i dont feel that biceps should get the same attention as back and legs etc.
Let me know what you guys think looks better, the first post or one of these.
WEEKS: 1-2 3-4 5-6
squats 1x15 2x10 3x5
sldl 1x15 2x10 3x5
incline bench 1x15 2x10 3x5
rows 1x15 2x10 3x5
militarys press 1x15 2x10 3x5
upright rows 1x15 2x10 3x5
curls 1x15 2x10 3x5
close grip bench 1x15 2x10 3x5
incline sit ups 1x15 2x10 3x5
or something like this:
WEEKS: 1-2 3-4 5-6
squats 1x15 2x10 3x5
sldl 1x15 2x10 3x5
incline bench 1x15 2x10 3x5
rows 1x15 2x10 3x5
militarys press 1x15 2x10 3x5
upright rows 1x15 1x10 1-2x5
curls 1x15 1x10 1-2x5
close grip bench 1x15 1x10 1-2x5
incline sit ups 1x15 1x10 1-2x5
I took some of the extra work i'll call it down to one set because i dont feel that biceps should get the same attention as back and legs etc.
Let me know what you guys think looks better, the first post or one of these.
cwc73
New member
Why are you scared to give your biceps as much volume? I know they are smaller and your back should have more work, but why not just raise the volume of the back instead of lowering the volume of your bi's? When I did it, I put in lat pull downs and seated rows. As for the chest, bench press and inclines. When I did biceps, I did incline db curls with the recomended volume, and my arm's size went up about 3/4 of an inch. Not too bad in 6 weeks.
It's not that im scared it just doesnt seem logical to me, however I am taking everyones opinions into account and when im ready to start i'll determine what i think will work best for me and i'll go for it. I have plenty of years left to lift and if i have to increase or decrease the volume on something so be it, but for now im just trying to be a sponge and soak in as much knowledge as i can. Thanks for your input i appreciate it.
Have you been to the HST site? Go to the forum and you can find all your answers. Go te the general training section and the customize HST thread and will find a lot of variations to the routine.
http://www.hypertrophy-specific.com/hst_index.html
http://www.hypertrophy-specific.com/hst_index.html
I have no experience with HST so it's hard to suggest anything. That post was more to consider not keeping the single set constant the whole time (for reasons which were discussed in my other post - but obviously people have had success using 1 set as well although from the responses I get the feeling that more experienced people tend to add sets). You might want to just play it by ear or see at the HST forums.Topside said:
yea i've decided im going to increase the sets as the rep range changes, going 1x15, 2x10, and 3x5. Exercises will be squats, sldls, bench, rows, upright rows, curls, close grip bench, and incline situps. I'll see where that takes me and make adjustments if i want to run it again, or if it's too much i'll just tone it down. Thanx for all the help.
Yea i dont know if im going to keep those rep ranges for abs, but i will add resistance as the workouts go by. Im starting the program tomorrow starting with 15s for one set, and we'll see how everything works out as i move along through the program. Thanks for all your advice.
