Getbig Bodybuilding, Figure and Fitness Forums
Getbig Bodybuilding Boards => Training Q&A => Topic started by: lilwoday09smb on October 18, 2006, 04:45:20 PM
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does hst really work?
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does hst really work?
I'm a believer
Not a trace
Of doubt in my mind
Now I'm a believer
Yeah, yeah, yeah
Yeah, yeah, yeah
I'm a believer
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Yes.
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thanxs for the response im looking forward to trying it on monday
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Hows your routine setup?
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i was going to do the basic routine on the hst site, except add deadlifts . what do u recomend
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i was going to do the basic routine on the hst site, except add deadlifts . what do u recomend
Don't make us search for it over there ;)
What's the routine?
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does hst really work?
hst?
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http://www.hypertrophy-specific.com/hst_II.html
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word
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regardless of the science...i could never do this doggcrapp type of training....as i would feel much to lazy doing only a couple sets for one bodypart.
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regardless of the science...i could never do this doggcrapp type of training....as i would feel much to lazy doing only a couple sets for one bodypart.
oh yea? how abt sets of 15 for every bodypart in one workout? ;D
Actually, split training is the laziest kind of training.
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oh yea? how abt sets of 15 for every bodypart in one workout? ;D
Actually, split training is the laziest kind of training.
Are u an HST follower haider??
davie
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oh yea? how abt sets of 15 for every bodypart in one workout? ;D
Actually, split training is the laziest kind of training.
Until someone has gone thru a cycle or two, they don't "get it" or believe it.
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ok, so today was day 1 of mny hst workout, i may have done this wrong but ive never been so swore.
squats 2 x 225 x 15
sldl 1 x 205 x 15
incline bench 2 x 205 x 15
dips 2 x 15
chins 2 x 15
bb rows 2 x 225 x15
military press 2 x 185 x 15
upright rows 1 x 120 x 15
db shrugs 1 x 100 x 15
skull crushers 2 x 110 x 15
bb curls 2 x 100 x15
seated calf raises 2 x 3. 45s x 15
crunches 3 x 20
im dead, i puked in my mouth but made it outside. the shorth rest mad eit very intense. my longest rest perios was 120 seconds during squats, and bench. besides that i stuck to 60-90 second breaks. very hard workout.howeve ri fely wimpy because my poundage was so light
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holy crap dude, LOL! Calm the hell down with the volume man. The program is designed for you to ease into the training, hence the progressive loading. Do NOT make up for the easier loads early on with more volume! You gotta keep your body fresh and READY for the REP MAXES. So, for now cut the sets down to a MAX of 2, and only 1 for most exercises.
This is how I would do it:
squats 1-2 x 225 x 15
sldl 1 x 205 x 15
incline bench 1 x 205 x 15
dips 1 x 15
chins 1 x 15
bb rows 1 x 225 x15
military press 1-2 x 185 x 15 (keep it at 1 though, since the delts get hit hard with other pressing movements)
upright rows 1 x 120 x 15
db shrugs 1 x 100 x 15
skull crushers 1 x 110 x 15
bb curls 1 x 100 x15
seated calf raises 2 x 3. 45s x 15
crunches 1 x 20
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Might also consider cutting the exercises down, or alternating them from workout to workout, if need be. I do like your lay out though. Watch for the SLDL's, you may need take some workouts off of them since they can be a drain on the CNS.
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what would u reccomend a good slplit look like haider, i need help
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Are u an HST follower haider??
davie
Not a follower. I hate the sheep mentality that grows out of some of these programs, like max-ot especially. I love HST's open minded approach, so in a way it has opened my mind towards alternative(better) ways of training, but I dont feel that HST is the solution to all training problems/approaches. I'm moreso a follower of the higher frequency training methods, since science seems to back them well.
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what would u reccomend a good slplit look like haider, i need help
Go with the same layout for now, just reduce the volume bro. Those 15 repper squats can be hell. I already posted my reccomendation:
squats 1-2 x 225 x 15
sldl 1 x 205 x 15
incline bench 1 x 205 x 15
dips 1 x 15
chins 1 x 15
bb rows 1 x 225 x15
military press 1-2 x 185 x 15 (keep it at 1 though, since the delts get hit hard with other pressing movements)
upright rows 1 x 120 x 15
db shrugs 1 x 100 x 15
skull crushers 1 x 110 x 15
bb curls 1 x 100 x15
seated calf raises 2 x 3. 45s x 15
crunches 1 x 20
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oh yea? how abt sets of 15 for every bodypart in one workout? ;D
Actually, split training is the laziest kind of training.
well by lazy i didnt mean i wouldnt get tired....only that i would feel like im not working the muscles to their peak growth capacity..no matter the frequency. also...three days a week is way too little for me. i need to be in the gym every day.
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I know several people who have had great results with this beginner, basic layout. 2 sets for each mini cycle, not including warmups.
Extensions
Squats
Hamstring curls (of some kind)
Standing Calves (higher reps thru-out the entire cycle)
Flat Bench
Chins (weighted) or Lat pull
Standing Military BB press
Ez bar or straight bar curls
Skull crushers
(Abs & cardio on alternate days)
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With higher frequency haider i take it u still follow an upper lower split, or am i way off base?
davie
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With higher frequency haider i take it u still follow an upper lower split, or am i way off base?
davie
sorry for missing the question bro. Upper/Lower is infact one of the options to go with when doing high frequency training. I dont like to categorise all of this into "high frequency training" cuz there really is no direct connection, except that muscles are being hit more than once a week. It's just that its been popularised by HST (hypertrophy specific training) cause it works for people and advocates high frequency training.
I have tried the Upper/lower split and it worked wonders for me... especially in the size department. I think I'll switch back to it when I get done with the my current HST routine.