HST Routine help

Bakedgoods

Bakedgoods

Bakedgoods

Capodecina
Permabanned
Joined
31 Dec 2003
Posts
5,173
Location
Barrow-In-Furness
I've weighed everything up and I think it's got to be HST. The higher reps at the start for size and conditioning breaking down into the strength work is pretty much exactly what i'm looking for.

Now I just need some help with my routine, here's what i'm considering:

Squat 2x15
Dips 2x15
Deadlift 2x15
Wide grip pull ups 2x15
Upright row 2x15
Barbell curl 2x15
Close grip bench press 2x15
Calf raises 2x15

Reason for dropping bench is that i've barbell benched pretty much for a year solid, i'd like to give dips some real effort.

I will start barbell bench press when I get to the 5x5 stage.

I'm not sure if that's too much volume and maybe some of the exercises need to be 1 set only? Anyone care to offer their advice?

I am a little concerned about having to upper chest work in that routine though, dips primarily work the lower chest.

I want to avoid having a workout a, workout b situation for this first run of HST because I don't fancy having two heavy days in one week while i'm getting used to the style of training.

Any help is appreciated.
 
I don't want to be doing to heavy days following one another though, at least not for my first attempt at HST.

He also has quite a few exercises and oly lifts which I don't have experience doing and again don't want to try use in my first attempt at HST.
 
Last edited:
It would be

Tuesday - Light
Thursday - Moderate
Saturday - Heavy

Two workouts..

Workout A - Light
Workout B - Light
Workout A - Moderate

Workout B - Moderate
Workout A - Heavy
Workout B - Heavy
 
How about this for an alternative?

Workout A

Lunges 2x15
Dips 2x15
Deadlift 2x15
One arm dumbbell row 2x15
Upright row 2x15
Chin ups 2x15
Close grip bench press 2x15
Calf raises 2x15

Workout B

Squat 2x15
Incline dumbbell press 2x15
Bent over row 2x15
Wide grip pull ups 2x15
Upright row 2x15
Barbell curl 2x15
Skullcrushers 2x15
Calf raises 2x15
 
Morba said:
I alternate each session, so could be 3 or 4 workouts a week (4 is a killer haha especially on the legs!) :D

could you change one of the upright rows to DB press / arnold press?
Click to expand...

True but i've felt a weight twinge when doing them recently that I don't get on any other exercise. (DB Press)

As I lower the dumbbells I feel like an awkward twinge in what feels like my lat area, below my arm pit. I'll have to see how it feels when I get back from holiday, I don't notice it during any other exercise.

I can't do 4 workouts a week ;x
 
I think I would rather adopt go for..

Workout A - Light
Workout A - Moderate
Workout A - Heavy

Workout B - Light
Workout B - Moderate
Workout B - Heavy

It just seems to make more sense, well it does to me anyways. Two light sessions a week would just feel like i'm wasting my time.

What about the exercise selection i've posted?

I thought with HST you want to avoid training to failure?
 
Ok i'll take your advice since you're a lot more experienced and i'll do it the way you recommend.

(Only if you help me with the routine ha-ha)

I have to admit me understand of it was that the light days should be relatively easy to prevent over training since you're doing it so frequently. I didn't think you would want to be making it difficult through time under tension etc.

So as for the routine what do you think about the two day one posted above?

Thanks for helping and thanks for the comments :)
 
I'm just not ready to try complex exercises along with starting a new routine at the same time, I will give them a go eventually but not for this 2 month first stint on HST.

Well please switch the routine up to what you would recommend (please try dodge the oly lifts).

I do appreciate your help, don't know anyone besides you with HST experience.
 
I'll do dumbell presses instead of upright rows, but there's no way i'm going to start with cleans in this run of HST. I want to have some experience doing them before I throw them into a routine, and since it;s the first time i'm trying HST I want to really see what results I can get.
 
I guess i'll cobble my own together then or use the one from the HST website (only has one workout not two).

Just not ready to try them lifts just yet unfortunately ;[
 
You must log in or register to reply here.
Back
Top Bottom