HIT Training Routine

[@if ®afiq]

HST Training Routine

I saw a link in a thread here a month or so ago to a site with quite a nifty three day training schedule - hitting the entire body each day. The regime was for 6 weeks (I think) with reps decreasing from 15 to 10 to 5 and wieghts increasing respectivley.

I've done a search both here and on Google but can't find that particular site - can any of you fine chaps help?

TIA

 

[@if ®afiq]

Sounds like HST to me. Was it this?

http://forum.myprotein.co.uk/showthread.php?t=2398

If it is that one then it's been running about 16 months. I'd say take more note of the later training cycles as I've gained experience, the beginning is just me finding my feet with HST and I try doing too much.

That's the one...although it was a website that I read and not a forum.

Also would you recommend this for someone who of average fitness/strength?

At the moment I'm doing a three split-routine, but I've tried a 2 split and I love the workout I get from that - although I am pretty much exhausted by the end of it. This seems like something I'll enjoy doing, although it looks like I need to read up on the diff between HST and HIT.

(I take it you are Bison?)

Thanks

*edit* Just found the website: http://www.hypertrophy-specific.com/hst_index.html

 

[@if ®afiq]

If you decide to try it then I strongly advise you resist the urge to tinker with the original formula at least for your first cycle. Learn all your max lifts and go from there. Need any help just ask

As I can only go to the gym for two days this week I'll use that to find out my max's...when you say don't tinker - do you mean with what sh4rk has posted (from you MP thread) or this here: http://www.hypertrophy-specific.com/hst_II.html?

The only real thing that concerns me at the moment is that the exercises with which I barely lift a lot (eg: incline curl 10KG 10 rep max, so maybe 8KG 15 rep) I will have difficulty in reducing the weight for the 15 reps weeks. I mean if my 15 rep max is 8kg then how do I go about starting my 15's?

 

[@if ®afiq]

Day 1:
Curls 8kg (set 1) 15 reps -> 2.5mins rest -> (set 2) 15 reps
Day 2:
Curls 8kg (set 1) 15 reps -> 2mins rest -> (set 2) 15 reps
Day 3:
Curls 8kg (set 1) 15 reps -> 1.5mins rest -> (set 2) 15 reps
Day 4:
Curls 8kg (set 1) 15 reps -> 1 min rest -> (set 2) 15 reps
Day 5
Curls 8kg (set 1) 15 reps -> 30 sec rest -> (set 2) 15 reps
Day 6: (final day)
Curls 10kg (set 1) 15 reps -> 1 min rest -> (set 2) x reps until failure!

Only on the last day do up the weight and just go for it and lift as many reps as possible.

Thanks CW

I've noticed you have largish rest periods between the sets in the first couple of days - any reason why they are so long? At the moment I have about 90secs max rest

 

[@if ®afiq]

No worries

Long rest periods, are you sure you read it right? I don't remember ever having more than about 90-120 secs on heavy compounds, usually around 60 secs on isolation exercises.

I've got a bad feeling I'm being stoopid but you have written 2.5mins between set1 and set2 on the first day?

 

[@if ®afiq]

I think we got our wires crossed lol

That's not what I do in my workouts, it's just an example of how you could get around the problem you mentioned about curling and not being able to increase the weights You asked how could you start 15's with an 8kg 15 rep max? So I said start with 8kg but have a long rest on your first workout like 2.5 mins. and then decrease this by 30 secs each workout but keep the weight the same.

Ohhh....so it was stoopid me

Right I'm off to the gym in a mo and will try and figure out my 15's and maybe 10's - do you think it is wise to work these out in one session or should I figure each on out on a seperate day?

 

[@if ®afiq]

You'll be more accurate working them out on different days.

Yeah, I thought of that on my way to the gym, but in finding my 15's I also managed to find some 10's!

Here is what I did today (the order was not what I intended, but the gym was busy):

Leg Press x1
Leg Curl x2
Leg Extension x2
Lat Pulldown x2
Dumbell Row x2
Dumbell Bench Press x1
Side Lateral Raise x1
Shoulder Press x1
Incline Dumbell x2
Concentration Curls x2
Shrugs x1
Calf Raises x2
Tricep Extension x2

I really enjoyed the workout but I had a couple of issues - by the time I got halfway through I was actually quite tired and to top that by the time I got to the incline press my triceps just gave way and I struggled to push 10 with a weight that I should have easily done 15!

Do I need to change the order of the workouts? Or maybe drop a few excercises? What about taking a supplement during workout to help me keep going? Pre workout I had a oats/protien shake 60 mins before, sida/caffeine and taurine about 30mins before.

TIA

 

[@if ®afiq]

Drop Leg Press and Leg Extention for Squats.
Drop LEg Curls for SLDL's (stiff-legged deadlifts)
Drop Concentration Curls for Barbell Curls or Incline DB Curls
Drop Tricep Extention for either dips or V-Bar Pushdowns (dips best)

I have wanted to avoid squats and SLDL's until I was happy with building some basic strength. I know what great exercises they are but my legs have always been very weak - I guess I should really give them a try and see how it goes - it'll also shorten my workout time which is a bonus.

With my 3 day split I used to do both incline curls and concentration curls, but found the incline curls used to give me muscle pain in the inside part of the elbow (where the forearm meets the upper arm) - it could be the incline I was using was the wrong amount?

I suppose dropping the extension for the dips could give my chest a bit more of a work out?

Thanks for the suggestions...it looks like I won't be able to make it to the gym until Sat after the FA Cup Final

Oh and the Incline Dumbell is Incline Press.

Many thanks

 

[@if ®afiq]

Thanks for the advice CW - it's mucho apreciato-ed

Work is a nightmare as I have late shifts and weekend work getting in the way so I won't be able to do my 10's until Sat or Sun at the latest - I'll try your reccomendations and will post back.

I've got a nice "you've worked out yesterday" feel in my bod!

 

[@if ®afiq]

Wouldn't bother with flat dumbell press. And decline tricep extensions are the ****. .

We haven't got a decline bench at our gym...although it is being re-kitted out so they may get one in.

What should I substitue the flat dumbell press with and why?

 

[@if ®afiq]

I managed to get to the gym on Sunday - Sat was a no go after a mamoth 22hr shift at work followed by the waste-of-time FA Cup Final...

Well I swapped out all the leg routines as suggested by CW and all I can say is - BLOODY HELL squats make you work! I can't believe how intense an excericse it is. I was only doing small weights to make sure I kept good form, but even then I was sweating like a pig! I couldn't even do my curls properly and had to sit down towards the end of my session as my legs were giving way!

I found the SLDL's harder to do though and felt it work my lower back more than the hams...but saying that I can feel the workout in my hams (upper hams/glutes) more than my lower back so it seems I did it correctly.

I think I will lay off starting the actual 6 week programme for another 4/5 sessions until I am more confident with my form and get up to scratch strength wise on these two excericses.

 

[@if ®afiq]

^^ try seated curls... much better .

I kind of ended up doing them...mid way through my first set I just had to sit down before my legs gave way! I think I'll do whatever I can seated...

I also got a bit carried away and did some extra sets (DB press, side lateral raise) where I shouldn't have so I need to be more aware as this was a waste of energy!

I'm looking forward to my next session...which unfortunatly won't be until Wednesday

 

[@if ®afiq]

You will know if you did them correctly tomorrow morning!

Tell me about it...I've been walking funny since last night!

Also I am thinking about increasing my time between sets from 60 to 90 secs as I think this will help with keeping my enerygy levels at a good level until the end of my session?

 

[@if ®afiq]

I was able to go to the gym yesterday to try and work out my 5RM and have to say that that session was not as tiring as the 15RM and 10RM ones...but that kind of makes sense as I am not working as hard.

DOMS also seem to feel different but then that is also probably due to the different intensity of the workout....will see how it feels later on tonight.

I'm finding it hard to be stable when doing the squats - I think I'm pushing through the front of my feet and not my heel and this is causing me to adjust my feet midway through the push = bad form and feel.

 

[@if ®afiq]

I think you've hit the nail on the head - I'm leaning forward too much. I'll try and get someone to watch me do it....oh and I am only light wieghts at the moment - I know my form isn't good.

Thanks.

 

[@if ®afiq]

I think I've finally managed to find my 15RM and should hopefully know my 10RM on Monday. I'm a little bit happier with my form on the squats - I think I was leaning forward too much! I was unable to get anyone to watch me....although I did some watching of my own but that wasn't very helpful.

I've found out something very basic/simple when I'm doing my 15RM - my arms will tire a lot quicker than they do when I am doing my 5RM, but at least they are getting a good workout!

 

[@if ®afiq]

My 10RM's are all done and I have a couple of questions.

Should I pause between each rep of the squats or should it be a continuos motion for the entire set?

Do variations in excerise make any difference to the outcome? The main one that comes to mind is when doing the incline DB press i.e. bringing the DB's together at the top - a little bit like a peck dek would do?

Thanks

 

[@if ®afiq]

Thanks CW....I think I'll stop with all the fancy variations and stick to the basics. I've taken onboard the excercise motion thing that you have said and will do this from now on

If I am unable to do a session after 48hrs, for whatever reason, how detrimental would it be to the 6 week course if I did the session after 72hrs? Work throws funny shifts at me so I think there may be an occasion or two where I would have to do this.

 

[@if ®afiq]

I owuldn't worry about things like that, use it as a positive thing and think it's good you got the extra days rest, etc. Just don't use it as an excuse to skip training As long as you keep motivated and do it when you can and you're progressing and enjoying it, it's all good

There is something else I thought of last night (as I was thinking about today's workout)...When doing an excercise which "splits" the body in two i.e. doing the right side first for x reps and then the left side - should a rest be taken in between each "side"? I love doing DB rows but can't figure out whether or not to take a rest between switching sides or just to continue straight on to the other side?

 

[@if ®afiq]

I suppose I'm just being lazy and it would increase my work out time as well - it's already around the 70min mark!

You could try barbell rows.

I love the feel of doing DB's also I don't really want to work the lower back anymore after the SLDL's.