Hst Routine Question

[jpt]

want to give this a try as i am fed up with my one body part a week bullshit. i'm a little hesitant b/c i'm not really sure it's going to work with the way i designed it. i read up on hst and deconditioning and going from 15-10-5 reps. the problem i have here is that i've been blessed with 2 bad shoulders and degenrative disks in my lower back.... my shoulders cannot handle the heavy heavy weight for 5 reps...and deadlifts kill my back so they are not part of my routine....here is what i have put together....if you guys can look and critique that would be great!

squats 2x12
incline dumbells 2x12
flat dumbells 2x12
pull downs 2x12
rows 2x12
dumbell presses 1x12
side laterals 1x12
front raises 1x12
shrugs 1x12
db curls 2x12
pushdowns 2x12

i'll do this mon/wed/fri MAYBE SWITCHING AN EXERCISE HERE AND THERE.

i'm not looking for strength gain as i know that's not really possible without lifting balls to the wall heavy. i'm looking for maximum muscle growth...

 

[jpt]

^^^

 

[jpt]

^^^

anyone here with any input? bueller?? bueller??

 

[jpt]

hey bro....routine looks pretty good. keep us updated!

 

[jpt]

will do man....first few workouts went well. have to get used to not destroying the muscle completely and realize i'm gonna work it another 2x during the week. next week i'm going to change the reps to 10 and see how that feels

 

[36drew]

I should probably tell you that you don't have your sets right.

During the 15's you do one set, during the 10's you do 2 sets, and during the 5's you do 3 sets.

 

[jpt]

wow someone actually read it! thx drew....appreciate it some k for you

since i can't lift extremely heavy ...maxing out at 5 reps later in the program is not an option. i was wondering if this sytem would work if i kept the reps higher...going from like 15-12-10. i'm sure i'll see results if i train hard but just wanted some feedback and thoughts from you guys. i think it is more beneficial then the one bodypart per week b.s. even if i am going higher on my reps

 

[petpre61]

you could do your 5s in a cluster style variation (known as cluster HST in the German parts of Europe) - 3 sets 5 = 15 reps total, now you do clusters of 2 reps for example until you did all 15.

I am not sure if this would work with your health issues but at least you could give it a try

 

[jpt]

it does sound like it would work....not sure about my situation though.

i feel like the old man with all these injuries and i'm only 27....i actually used to lift like a powerlifter when i first started...saw great results keeping my reps 3-5 then slowly going to 1-2 reps during a 12 week cycle. was up to 208 btwn 13-15% bodyfat....and then i got plagued by injuries.....hurt both my shoulders incline benching a year apart...bad luck i guess. after that i decided not to lift heavy anymore...didn't want to hurt myself again. i only maxed out on bench b/c when i was younger that is all i really cared about. lifted 305 for 3 reps....last one with assistance....now i use 70lb dumbells as a heavy set haha

i honestly think the only true way for your muscles to grow is through heavy ass training....but i'm hoping this routine proves me wrong.

 

[petpre61]

the only true way to make your muscles grow is through progressive work load

 

[BadboyAl]

i tryed that routine for awhile. Found out was a waste...

in your case stick to 2/3sets x 5reps and you'll do much better.. dont need to many exercises.

brake that routine into 2 days.. 6 exercises on monday, 5 on wends do that then fri and sun.. continuosly at 2-3s x 5reps youll save time and get stronger alot faster..

 

[jpt]

wish i could....can't go as low as 5 with my shoulders...i just wouldn't get anything out of it. thx though!

 

[BadboyAl]

most people with shoulder problems use db's for bench, try that or close grip benching..

if you cant go heavby next best thing is supersets....

 

[SgtSlaughter]

most people with shoulder problems use db's for bench, try that or close grip benching..

My rotators are self diagnosed as ... clinically... "Shit" ... yes, clinically

I use DB's for everything and my shoulder's thank me... I attribute it to the more natural positioning of the hands for me... EX: For DB Bench I don't keep my hands parrallel to say... an imaginary line across my waist. They're more "rotated out" a tad... but it's not rotated for me.. it's just how they want to be "neutrally". Maybe I'm crooked, lol... who knows.

Comments on your routine: & LOL! and your own commentary!

Not too sure how it'd work for you... try it and see what happens is what'd I'd say.

I don't like 1 part/week either... I'm working a split of sorts that 's worked out to working each part every 5 days... so every week i'm lifting a different part on a different day of the week... ect. Pretty fun, keeps it interesting and i pick my off days... See what works for you, no one can tell ya.

This "Game" is about experimentation to find out what works best with you safely