HST routine

[anthrax]

I lime the theory behind HST but i'm not sure I'd like to put it into practice

Can you, HST guys, post your routine or a link to your training log if you have one ?

 

[eat big]

yeah id like to see too

 

[Tom Treutlein]

Idea is to focus on compound movements.

Squats
SLDLs
Heel Raises
Bentover Row
Incline Bench
Chinups
Closegrip Bench
Hammer Curls
Military Press

Something like that...

 

[casualbb]

This is my current routine, and I love it. Any range of sets (eg 1-2) means it depends how I feel at the time:
Squats x 2
SLDL x 1-2
Calf Raise x 1-2
Cable mid-grip Rows x 2
Chest Dips x 1-2
Pullups x 1-2
Flat DB Press x 1-2
DB OHP x 1
DB Bicep curl x 1
Ab Curl Machine x 1-2

I'll also semi-alternate chest and back exercises. One day I'll do 2 sets of chest dips and 1 of flat press, other days flat press will get 2 sets and dips won't. Ditto on chins and rows. I'll also switch up the order so that each chest and back exercise gets a chance to be first sometimes

 

[anthrax]

Same (or little changes) workout 5 days a week ?

and what is the frequency and duration of your "Strategic Deconditioning" phase ?
9-12 days every 6-8 weeks ?

 

[halfaclue]

Same (or little changes) workout 5 days a week ?

and what is the frequency and duration of your "Strategic Deconditioning" phase ?
9-12 days every 6-8 weeks ?

You need to visit the the HST thread under the training thread up top. You only lift 3 days a week and the changes are scripted and predetermined before you step in the gym. Yes the deconditioning is 9-12 days and yes you can do that after each 8 week cycle...unless you are using gear and then you do not need to use the deconditioning for so long.

 

[Tom Treutlein]

You can lift four days a week. Every other day shouldn't be a problem, taking an extra day off when you're feeling down or overtrained. This way you can fit more cycles in a shorter period, and thus work at an optimum rate for growth. Stretch marks galore.

 

[anthrax]

It's the psychological aspect of the "Strategic Deconditioning" phase that I would fear the most

Staying away from iron so long (9-12 days) so often (every 5-8 weeks) is more that I can bear w/o becoming insane and frustrated

What are you doing during this phase ? nothing (rest), cardio ?, other sport ?

 

[casualbb]

Well I'm probably less "into" lifting than most of the people here, ironically

Lifting is just another thing that I do, the same way I do guitar, school, DJ-ing, salsa dancing, etc

I like looking good, I like feeling strong, but I can miss workouts or take SD and not feel too antsy

 

[Carl Carlson]

You could also try checking out the website: www.hypertrophy-specific.com

The dude has at least one or two sample routines posted there, and in the forums you could probably find a ton that people have posted too.

 

[halfaclue]

It's the psychological aspect of the "Strategic Deconditioning" phase that I would fear the most

Staying away from iron so long (9-12 days) so often (every 5-8 weeks) is more that I can bear w/o becoming insane and frustrated

What are you doing during this phase ? nothing (rest), cardio ?, other sport ?

I do cardio still and I also play softball in a couple leagues but I feel for you. I had that problem when I had a bad day at work and could throw weights around it sucked. But I'm getting into this more and more as the routine goes on.

 

[Tom Treutlein]

I'd still do cardio. Nothing highly intense like sprints though, as that would kind've kill the deconditioning. Just be active, keep busy. Have fun. Just anything to occupy you that won't adversely effect your deconditioning period.

 

[Tom Treutlein]

By the way, I don't like any exercise other than incline bench for chest, and if anyone else feels that way, know that you can go ahead and do three sets for that one exercise, rather than using a different movement which doesn't seem to give you much benefit.

'sides, flat bench and dips bother my cuffs and sternum (respectively), and decline bench and flies have always appeared to me as shit. It's all about the incline. I'd do dips if I could also add a larger amount of weight with my 15 RM.