HST Routine help

Bakedgoods

Bakedgoods

Bakedgoods

Capodecina
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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.
 
having 2 routines allows you to work multiple areas of the same muscle group, the one i am following (to be started again) had 2 back exercises / 2 chest / 2 shoulder.

not too much volume, infact could add a bit more by supersetting some of the isolation work.

I really like the routine which CW came up with, its a killer cardio wise and definitely a strength and muscle builder.
 
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.
 
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Yeah, some are difficult moves admittedly, but they can be substituted for more conventional ones.
talking of which, i need to get me a belt for the hang+ clean presses!

even with 1 routine, you would be doing 2 heavy days in a row, or would you do a lighter day?

im still not that up on HST to give some concrete recommendations, im going on what is working for me :D
 
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
 
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?
 
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
 
Morba said:
Yeah, some are difficult moves admittedly, but they can be substituted for more conventional ones.
talking of which, i need to get me a belt for the hang+ clean presses!
Click to expand...
Do them without a belt mate. I now only use a belt for maximum lifts on squats and deadlifts and even then I try not to, depends on how fatigued I'm feeling. Have you read "Back Strong and Beltless - by Paul Chek"? - Whatever you think of CHEK, it's a good read.
Wardie said:
Two workouts..

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

Workout B - Moderate
Workout A - Heavy
Workout B - Heavy
Click to expand...
Imho this is the only way to do HST. It's a lot easier to explain using just a single workout and performing it 6 times each rep cycle, using an A & B can make things sound more complicated than they really are.

The basics of it and these must be followed for it to work:
Workout 1 - 75% Rep max
Workout 2 - 80% Rep max
Workout 3 - 85% Rep max
Workout 4 - 90% Rep max
Workout 5 - 95% Rep max
Workout 6 - 100% Rep max (+ an extra few kg's or reps)

In that last workout always try and beat your previous best. So if you worked out your 15 rep max for squats was 100kg, then try and do it with 102.5k and rep to total failure, if that's 18 reps then so be it. Use rest pause if you have to, it works well with HST if training alone, if you have a partner than use negatives.
 
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?
 
Wardie said:
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?
Click to expand...
If that's how you want to do it then do it but you won't get the results and you won't be doing HST, just some made up routine ;)

Have you read this http://www.hypertrophy-specific.com/hst_index.html ? You really should.

Your reservations are pretty much what I hear from every single person who's thinking about giving HST a go and I've heard from a lot! This is just one of the reasons I always advise beginners to stay away from HST, they just won't be capable of making the earlier workouts productive. They'd just go through the motions with a very light weight and then hit a brick wall and form will suffer during the last 2 workouts. We've all seen them at the gym just going through the motions, no concentration, focus, effort, not even breathing heavy or breaking a sweat! I feel like walking upto them and screaming in their ear "GO HOME STUPID!!" haha :D

You've been training 12 months now and have a sound understanding of the basics going from your posts on MP and your excellent progress. It's perfectly possible to make Workout 1 of the 15 reps with 75% of your max a VERY tough workout (ask Morba :D) Use time under tension and different tempo's, go through each rep deliberately and mentally prepare yourself for the brutal 2nd week. It's all about preparation for the final weeks but you just need to run a cycle to fully appreciate and understand it.
 
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 :)
 
Wardie said:
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
Click to expand...
I'm not too keen tbh. Deadlifts for 15 reps? No pressing movements apart from inclines?

I understand your reservations about some of the more advanced lifts but I'd seriously consider dropping the upright rows and doing cleans instead.
 
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.
 
When I did HST I used Chongs routine pretty much (from a while back though, over a year ago now) which was two workouts, 3 times each over two weeks, over six weeks (wk1-2 15r, wk3-4 10r, wk5-6 5r) Was a good workout but very tough.

As for your workouts I reckon swap with the deadlifts for squats and try to take Chongs advice about cleans instead of upright rows. Upright rows are a waste of time. Cleans are amazing, not only will they build power but they'll help to pack on size and earn you great respect for being able to explode a heavy weight from a dead position on the floor up to your shoulders ;)
 
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.
 
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