Setting up a strength phase now...

[Tom Treutlein]

I'm in the middle of HST right now, and I've seen about 1/2" growth on my arms, and about 1/4" on my legs (not a lot of volume right now) and am loving it. I still have another 6 weeks to go, and I'm hauling it out. It's just starting to pick up now (going into the 10's) but I want to try a strength phase after this.

I still want to grow more, but I figure if what I want is maybe 15-16" on my arms (let's say), then the strength training will provide for that in time, while boosting my strength significantly (as opposed to HST). I'm not looking to compete or anything (BB or PL-wise) but I do want to progress in both areas.

I figure strength is becoming a greater concern, so I'll let the size tow along behind with the strength. Now, my question is, can anyone point me towards a program to use? I was thinking Westside, due to all the good stuff I hear on it. I have no bands or chains (though I know you don't need them as a beginner) nor can I do board presses, glute-ham raises, hyperextensions or anything of that sort. I workout at home, so a lot of that equipment isn't available to me at the moment.

That being so, could I still do Westside and substitute in other exercises, or should I try something else that's oriented for strength? I was thinking of the BFS program, but I'm sure there are more effecient routines available.

Help would be greater appreciated.

 

[lavi]

"I still want to grow more, but I figure the strength training will provide for that in time, while boosting my strength significantly"

This was pretty much my thinking too

You can always make boards, I mean theyre just pieces of wood. You could still do lockouts, pin presses, box squats, partial deads, pin pulls, GM and deadlift variations. You could also try to set up some kind of makeshift hyperextension.

Yeah, that's about all I can contribute lol

 

[Tom Treutlein]

Thanks bro, better than nothing.

Anyone else?

 

[BrokerOnce]

that is awesome you are seeing progress so soon!!!

 

[Tom Treutlein]

Yeah. Not a newbie, either. I could've done much better these past two years if I buckled down, but I'm making up for it as best I can. HST is such a good program, so far. I enjoy training every other day, too. I never liked the once-a-week thing.

 

[Dieharder]

i saw great strength gains using DC training, the rest pauses kick ass, you could try that

 

[lavi]

To me it seems like you can do westside but wanna do something different. Find anything?

 

[wnt2bBeast]

Ive been thinking of going to a pure powerlifting phase to break things up a little..heres a link.. http://www.nebraskapowerlifting.com/RESULTS/Train/russian.htm
this is a complete routine
http://www.nebraskapowerlifting.com/RESULTS/Train/Program.htm

 

[UA_Iron]

Yeah. Not a newbie, either. I could've done much better these past two years if I buckled down, but I'm making up for it as best I can. HST is such a good program, so far. I enjoy training every other day, too. I never liked the once-a-week thing.

what does your HST routine look like?

and are you natural?

 

[Tom Treutlein]

Natural. Routine looks like this...
Squats
Heel Raises
Incline Bench
Widegrip Chinups
Decline Crunches (just bodyweight, thick abs already)
Closegrip Bench
Dumbbell Curls
Shrugs
Upright Rows

I also throw in vaccums every other day with my training. During the 15's, I used one set. The 10's I'm using two. And the 5's, three sets per exercise. The volume pyramids that way. 15 reps total, 20 total, then again 15 total. All the while, the weight is increasing.

 

[UA_Iron]

Natural. Routine looks like this...
Squats
Heel Raises
Incline Bench
Widegrip Chinups
Decline Crunches (just bodyweight, thick abs already)
Closegrip Bench
Dumbbell Curls
Shrugs
Upright Rows

I also throw in vaccums every other day with my training. During the 15's, I used one set. The 10's I'm using two. And the 5's, three sets per exercise. The volume pyramids that way. 15 reps total, 20 total, then again 15 total. All the while, the weight is increasing.

looks like a solid routine, I will consider HST for my next routine change up.

 

[Tom Treutlein]

What're your routine look like right now?

 

[UA_Iron]

What're your routine look like right now?

Day 1: Chest + biceps
Day 2: Legs
Day 3: shoulders +triceps
Day 4: off
Day 5: Back + Traps
Day 6: off

 

[Tagio]

if you don't mind reading a lot and sorting through a lot of irrelevant information (like about training for track athletes) you could try this guys' principles http://www.inno-sport.net/main.htm

CoolColJ has been using these principles for a few months now with excellent results. I haven't really adopted this guys' philosophy in its entirety but I've started using his dropoff principles for my main strength exercises and it has worked really well (strength gains sped up a LOT). This could be integrated with most other programs as well. With a westside split, you could use this guys' principles to select ME exercises and decide when to call it quits, as well as using the dropoff principles to decide when to stop your workout on speed days. His stuff is definitely worth a read.

 

[Tom Treutlein]

Thanks man, I'll definitely check it out. Now to see what's behind CoolColJ's success once and for all!