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im stopping my stronglifts routine and going back to isolation work.

its good for building strength up, but not for muscles. i look at some guys deadlifting a lot more than what i can and some of them just look skinny and look like they dont even work out or have any muscles.

found a couple of workouts i want to try out, one of them is from a guy who has made an amazing transformation (natural) and is huge, the other is that german training (found a good guide on simply shredded for it) which i will probably do in 3-6 months time when im bored with this new routine, then i might come back to stronglifts.

therefore im leaving with 75 - 180 - 140 (all for 5 reps not 1), hopefully be able to do a lot more when i come back.
 
right i have had a look at http://www.hypertrophy-specific.com/imgs/tables_3daysplit.gif

and i dont understand fully how many sets i should be doing, for example it says i should be doing 1x10 of squats 3 times per week.

does this mean i warm up until i hit the weight i can do 10 squats with then just do 1 set?

i can currently do 5 x 5 of 180kg

so for example,

5 x 60kg
5 x 100kg
5 x 140 kg
10 x 160kg

would that be fine? and thats me done squats for that day. and repeat the same process on wed and fri but add 2.5kg onto it?
 
have a search on here for HST, a few people have done it and found it great. I think Benny is doing it (or has been) lately.
You do 2 weeks of 15 reps, 2 weeks of 10 reps, 2 weeks of 5 reps (can be modified/lengthened of course)

also the HST notes part (on the link you gave) has more info that might be worth looking at
 
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found another site with a guide, seems a very complicated system, they suggest even adding more weeks, for example,

2 weeks at 15 reps, 2 weeks at 12 reps, 2 weeks at 10 reps, 2 weeks at 8 reps, 2 weeks at 5 reps, 2 weeks at 3 reps and 2 weeks at 2 reps.

or suit it to whatever you want.
 
Here's what I do, keeping it simple:

2 x 15 for weeks 1 and 2
2 x 10 for weeks 3 and 4
3 x 5 for weeks 5 and 6

With A and B workouts which alternate, so over a 2 week period there would be 6 workous (3 of A and 3 of B).

A
Back squat
SLDL
Inc. DB Bench
BOR
Shoulder press
Heel raise
Hammer curl
Shrug
Tri. ext.
Ab. curls

B
Front squat
SLDL
Dec. DB Bench
BOR
Shoulder press
Heel raise
Reverse curl
Shrug
Skull crusher
Leg raises


I start each workout with 1 or 2 sets of barbell complexes with about 30kg to warm up which goes as follows:

10 x SLDL
10 x BOR
10 x upright row
10 x front squat
10 x overhead press
10 x good morning

And that's it. Once you've calculated your 5RM, 10RM and 15RM it really is quite simple. All of your weights will be worked out for the 6 weeks and you just follow what it says.
 
Psycho Sonny said:
found another site with a guide, seems a very complicated system, they suggest even adding more weeks, for example,

2 weeks at 15 reps, 2 weeks at 12 reps, 2 weeks at 10 reps, 2 weeks at 8 reps, 2 weeks at 5 reps, 2 weeks at 3 reps and 2 weeks at 2 reps.

or suit it to whatever you want.
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That will be too long a period without a deconditioning period, I'm telling you that now.

For your first cycle of HST stick to 2 weeks 2 sets 15 reps, 2 weeks 2 sets 10 reps, 2 weeks 3 sets 5 reps. 1 week off.

As for warming up what I'll do it:
Squats,

60KG x 8-10
80KG x 1/2
100KG x 1/2
Working Weight (140KG)

SLDL:
60KG x 8-10
80KG x 5
100KG x 1/2
Working Weight(125KG)

OHP:
Bar x 10
Halfworking weight x 4/5
Working weight.

Keep it brief. You've lots to do so don't waste time and energy on spending too long warming up. Generally when on a 3/4 day split I'd spend time doing lots of pre working sets however the muscle was getting hamered so it was sensible. Imo it's not necesary for HST. Spend 5 minutes doing some circuits if you want to warm up thoroughly.

Read my journal if you're still confused about HST.
 
The setup you have is very similar to the one I have to warmups before getting to work.

Absolutely right about warmups though, no point spending too much energy on it. It'll just take away from your training and goals.
 
N19h7m4r3 said:
The setup you have is very similar to the one I have to warmups before getting to work.

Absolutely right about warmups though, no point spending too much energy on it. It'll just take away from your training and goals.
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I used to find comfort in gradually increasing the weight as I didn't want to risk injury or poor form from increasing the load too quickly.

Most of it was in my head. You just need to sort of 'jump' and get on with it, add the plates and don't even think about it. Eventually I realised 3 to 4 warmup sets aren't necessary. 6-10 feeler reps for the form/technique/motion. Depending on the load 1-3 sets pyramiding with weight for with 1/2 reps max = 'neural ramping' up to your working weight (to prepare the body for the load).

*providing you're not a novice lifter in which case this doesn't really apply if you're technique & form are still being learnt*
 
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Little update from myself, I am still doing the Stronglifts routine, My weight has gone up a little bit too so something is growing, whether it's my muscles or my tummy who knows but the weights are still going up :p so I'm not overly fussed.

27. T1Cybernetic -------- 85 / 155 / 185 -------- [105] ---- 425

Decided to try some 1RM on Wednesday while I had someone to spot me, It's so much easier having someone help with racking the bar on bench (I normally train alone) So never realised how much it helps :( Anyhow +5KG more since January on bench so I can't argue.

185KG is all I have in weights at home but I am pretty confident I could get more on the deadlift on a fresh lift, even if it is only a bit it's enough to make me smile which is what counts :) Squats are going up steadily too although for the first time ever Wednesday I had to drop the bar because I couldn't get up lol I was doing 3x5 and on my 3rd set I just lost all my energy right at the bottom of the squat I couldn't move which resulted in a HUGE scrape down my back which is bloody sore. The floor was not happy, It was like an earthquake.

A few weeks ago I set myself some goals for this year, 1.5xBW Squat and a 2xBW 200kg Deadlift, Starting to think I should set my sights higher now, I surpassed the squat's faster than I thought I would and I can see the light at the end of the tunnel for deadlifts too.
 
Djdom56 said:
After 2-3 weeks I'm only just posting this up because I'm a retard and couldn't edit the videos :rolleyes:

New updates :)

Squat: 165kg

Deadlift: 195kg

Bench: 100kg
(sorry no vid, up to you whether you put it on FF, although I would like it :D)

BW: 75kg


Sad times on my squat, my funny right legs twitches in. I thought I had gotten past that. Oh well no worries :).

I should really have gotten 200kg deadlift but the night before, when I did the bench, I was fannying around with a friend trying to make up new exercises or improvise others. Like plate pushes instead of a sled ;). I also spent about an hour going nuts over my vibrams cause it was the first time I had them :). A lesson has been learned :o

Thanks in advance FF :)!

P.S lots of shouty :eek:
Click to expand...

I just want to make sure this didn't get lost. I'm not desperate, honest :p
 
I think my last update was missed too. For the record, I'm now at:

p4radox -------- 92.5 / 175 / 175 -------- [95] ---- 442.5

Unfortunately no videos, although I can record some next time, and I'm confident I can beat all of them.:cool:

/edited for newer totals, again
 
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Mine needs updating to:

145 / 130 / 195(s) ------ [80] ---- 470

These are estimates based on my heaviest weight for reps e.g. deadlift 180kg for 4 reps.
 
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Hi guys, I'm still on iphone - internet at the moment, so not going to be able to update this until I get connected up which will be around Wednesday. When I'm back online I'll let you know and update the scores!
 
icecold said:
Not really how it works :p By that reasoning my new deadlift max is 260kg.
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That's fair enough, I can be removed from the list if needed. I don't have space in my routine to be doing 1RM lifts but I can safely estimate what my lifts would be. I'm confident I could go into the gym tomorrow and deadlift 195-200kg for 1 single rep based on how I can lift 180kg for 4-5 reps after building up to it.

I'm not really a power lifter, I just train for size and aesthetics.
 
I'm not suggesting that you be removed, it's just that you can't guess maxes like that. Your max is just the most you've lifted, so that would be 180kg.

In terms of fitting in 1rm tests into your routine (not that you should if you don't care about it) you could do it at the end of a session or during a deload week.
 
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