Quick HST list glanceover...

[jstrick2]

Next Cycle setup. Any stupidity you guys see? Anything I should cut/alter? Alternating A and B:


Squat
Stiff Dead
Dips
Rows WG
Rows NG
Military Press
Shrugs
EZ Curls
Calves
Abs

Deads
Leg Press
Incline
Chins WG
Chins NG
Lat. Raises
Shrugs
Close Grip
Rope Hammer
Calves
Abs

 

[mphowells]

nothing obviously out of line there. Looks good, gow are you going to work the sets?

 

[view]

don't need to shrug in both workouts IMO, unless you are trying to bring up that area.
I'd personally go for DB hammer instaed of rope hammer. Looks quite good all in all though. I actually might try an adapted version of something like that.

 

[Anthrax Invasion]

Next Cycle setup. Any stupidity you guys see? Anything I should cut/alter? Alternating A and B:


Squat
Stiff Dead
Dips
Rows WG
Rows NG
Military Press
Shrugs
EZ Curls
Calves
Abs

Deads
Leg Press
Incline
Chins WG
Chins NG
Lat. Raises
Shrugs
Close Grip
Rope Hammer
Calves
Abs

Too much crap. Forget wide and narrow grips on anything. Pick a grip and use it.

Don't bother with lateral raises unless you're advanced and need to specialize.

Don't throw in isolation work until the 10's & 5's - save the 15's for compounds only.

Maybe try a leg curl rather than a SLDL due to lower back fatigue that can hinder you with squats/deads 3x a week already.

 

[mphowells]

antgrax, so you tend to compound for the 15s then do you add isolation for the 10s and 5s or do you replace the compounds with isolation for the 10s and 5s. i've never seen this approach in my research. Although most of what I have read does point out that it has been dumbed down for ease of understanding.

 

[Anthrax Invasion]

Never get rid of compounds. You just bring the isolation stuff in during the heavier loaded weeks when it's more appropriate. The 15's are there for joint/tendon health anyway. You don't need to be hitting every bodypart seperately for this. The compounds will achieve that goal for you.

Plus, it's a lot harder to scale from the 15's all the way to the 5's with isolation stuff due to the lighter weights used. This hinders the submaximal progressive loading. Cut out two weeks and you invariably have the ability to make bigger weight incretments from workout to workout, which is said to be more effective for growth.