Getbig.com: American Bodybuilding, Fitness and Figure
Getbig Bodybuilding Boards => Training Q&A => Topic started by: endless_raine on December 27, 2007, 04:28:47 AM
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I want to convert my regular routine into a HST routine because i heard it is better. I wonder if people have any opinion on this.
well my regular routine is this.
Monday
Chest, Tricep
warm up push ups 2x10
Bench wide grip 3x10
dumbell press 3x10
flyes 3x10
lying tricep rise ( horizontal ) 3x10
" " " ( Vert) 3x10
Tuesday
Shoulder
shoulder lat. raise 4x10
front raise 3x10
dear raise 3x10
arnold pres 3x10
Wednesday
Biceps
warm up curls 2x10
against the thigh curls 4x10
hammer curls 3x8
preacher curls 3x6-8
thursday
- rep of monday
friday-
rep of tuesday plus Deadlift 3x6-8 sets
please tell me how to convert all those into a HST routine.. THank you sooooooo much!
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You have already been given the advice you need.
You don't need HST - it isn't 'better'. Your overall routine isn't appropriate for you. Try a simpler full body routine, like the ones described in the books I already told you purchase.
Starting Strength, by Mark Rippetoe
Keys to Progress, by John McCallum
Practical Programming, by Mark Rippetoe.
Read those books, and you'll know more than 95% of the people posting here, and within 2 years, you'll be bigger and stronger than 95% of them.
Stop trying to make this more complicated than it really is.
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I want to convert my regular routine into a HST routine because i heard it is better. I wonder if people have any opinion on this.
well my regular routine is this.
Monday
Chest, Tricep
warm up push ups 2x10
Bench wide grip 3x10
dumbell press 3x10
flyes 3x10
lying tricep rise ( horizontal ) 3x10
" " " ( Vert) 3x10
Tuesday
Shoulder
shoulder lat. raise 4x10
front raise 3x10
dear raise 3x10
arnold pres 3x10
Wednesday
Biceps
warm up curls 2x10
against the thigh curls 4x10
hammer curls 3x8
preacher curls 3x6-8
thursday
- rep of monday
friday-
rep of tuesday plus Deadlift 3x6-8 sets
please tell me how to convert all those into a HST routine.. THank you sooooooo much!
bro not only is this just good for upper body and its not even whole upperbody which is horrible...there is no lower body at all?? no cardio??? no abs?? no upper back?? this is horrible you need to work out whole body and core strength...get a grip bro...your not going to get anywhere with this workout...
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Crap workout. YOU need to write out your own HST program, as only you know the weights and exercises you will use. Learn how to construct and perform a proper workout before trying something like HST.
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whatd wrong with this kid? hes gotta be like 15 or something...
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whatd wrong with this kid? hes gotta be like 15 or something...
He must be from the BB.com forums.
Anywho here's an HST day for you, don't bitch about having to do legs and I'm sure you know the loading parameters already so here's the exercises for you.
Dip or Press
OH Press or Upright Row Variation
CG BP Presses
Some variation on a barbell or DB row
Squat/Front Squat/ Paul Bunyon squat - you get the point with this one
SLDLs
Donkey Calve Raises
Bicep Curl
Wrist Curl
Don't make a post asking for a spotter.
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hey come on lats im going to need a spotter for my bench next week think youll be available...hahaaahaha..
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I can but I gotta go take a shit.
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I want to convert my regular routine into a HST routine because i heard it is better. I wonder if people have any opinion on this.
well my regular routine is this.
Monday
Chest, Tricep
warm up push ups 2x10
Bench wide grip 3x10
dumbell press 3x10
flyes 3x10
lying tricep rise ( horizontal ) 3x10
" " " ( Vert) 3x10
Tuesday
Shoulder
shoulder lat. raise 4x10
front raise 3x10
dear raise 3x10
arnold pres 3x10
Wednesday
Biceps
warm up curls 2x10
against the thigh curls 4x10
hammer curls 3x8
preacher curls 3x6-8
thursday
- rep of monday
friday-
rep of tuesday plus Deadlift 3x6-8 sets
please tell me how to convert all those into a HST routine.. THank you sooooooo much!
OK, if you wanna use HST, you're gonna hear from experienced HST lifters that you want to minimize the number of exercises you're going to do. This means that isolations are used sparingly, if at all.
The exercise selection will be as follows
Quads- Squats / Leg Press
Halmstrings- SLDL's / Leg Curls
Calves- Calf Raise (standing / seated)
Back "thickness"- Rows / Deads
Back "width"- Pullups / Pulldowns
Shoulders- Db Press / Side or Rear Raises
Chest- Bench Press / Db Press
Abs- Crunches / Situps / etc
Biceps- Curls
Triceps- CG Bench / Extensions
Notice I didn't include traps/forearms in there, as they can be worked in a secondary fashion (deads for traps, curls/rows/etc for forearms). Since we're using compounds, there's gonna be some overlap in the muscle groups you're working- you can take this to your advantage and try to shorten your workout.
You also want to pay attention to BALANCE in the workout, i.e. don't pull much more than you're pushing or vice versa (do not overuse this concept however). It is also going to take some SACRIFICE, which means that you're not gonna be able to do all the exercises you want to do, that you have been so used to doing. You're going to have to trust compound exercise, and assuming you are a beginner they SHOULD actually be enough for your needs.
Ofcourse, your input is required to make a workout that is most suited towards YOUR needs. But I will make a general lay-out and if I get a response out of you, we can make modifications to it.
Day 1-
Squats
Bench Press
Rows
SLDL's
Calf Raises
Seated Db Press
Rear Delt Raises
Bicep Curls
Tricep Extensions
Day 2-
Squats (any variety) or Leg Press
Db Presses (for chest)
Pullups
Leg Curls
Seated Calf
CG Bench
Bicep Curls
Side delt raises (optional)
The exercises grouped together can be alternated/supersetted to save time. If alternating/supersetting isn't your thing than you need to cut down on exercises more. This is just one possibility, it can be changed in many ways depending on individual goals.
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hey haider im not to well versed in this program so what would be they week run down? workout everyother day or every second day or how does it go? also what would be a good set x rep scheme?
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nevermind man i just read a whole shit load of stuff in that other thread...that shit sounds fuckin intense man...i still grasping the whole progressive load...but while reading it alot of things come up in my head about ways to mix this up with things like doin rep pause sets and supersetting with push and pull...very interesting...but i got tired just reading the 5 page article so i dont know...hahaa
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Hey. thank you for replying me with a nice comment. I'm not 15 years old, i'm 20 years old. I'm just a bit frustrated because i think i'm growing too slow. some people told me to omit doing cardio at all. because cardio will burn you calories and you need it. And some people in here say you can do cardio. I' duno where to lead toward. And i'm not trying to get away from legs. I love doing them. yea..
cause like.. some people say try to work one muscle a week. And HST says you should divide them into 3 times a week, but totaled to be all equal..
I send you a private message already Haider, i don't thin kit went thru. Just have some question if I am were to do HSt.. How many set or rep should i be doing to consider a good amount and not too overload. thank you for your understanding. Sorry for the spam on threat because everything grow for me, just not my chest.
OK, if you wanna use HST, you're gonna hear from experienced HST lifters that you want to minimize the number of exercises you're going to do. This means that isolations are used sparingly, if at all.
The exercise selection will be as follows
Quads- Squats / Leg Press
Halmstrings- SLDL's / Leg Curls
Calves- Calf Raise (standing / seated)
Back "thickness"- Rows / Deads
Back "width"- Pullups / Pulldowns
Shoulders- Db Press / Side or Rear Raises
Chest- Bench Press / Db Press
Abs- Crunches / Situps / etc
Biceps- Curls
Triceps- CG Bench / Extensions
Notice I didn't include traps/forearms in there, as they can be worked in a secondary fashion (deads for traps, curls/rows/etc for forearms). Since we're using compounds, there's gonna be some overlap in the muscle groups you're working- you can take this to your advantage and try to shorten your workout.
You also want to pay attention to BALANCE in the workout, i.e. don't pull much more than you're pushing or vice versa (do not overuse this concept however). It is also going to take some SACRIFICE, which means that you're not gonna be able to do all the exercises you want to do, that you have been so used to doing. You're going to have to trust compound exercise, and assuming you are a beginner they SHOULD actually be enough for your needs.
Ofcourse, your input is required to make a workout that is most suited towards YOUR needs. But I will make a general lay-out and if I get a response out of you, we can make modifications to it.
Day 1-
Squats
Bench Press
Rows
SLDL's
Calf Raises
Seated Db Press
Rear Delt Raises
Bicep Curls
Tricep Extensions
Day 2-
Squats (any variety) or Leg Press
Db Presses (for chest)
Pullups
Leg Curls
Seated Calf
CG Bench
Bicep Curls
Side delt raises (optional)
The exercises grouped together can be alternated/supersetted to save time. If alternating/supersetting isn't your thing than you need to cut down on exercises more. This is just one possibility, it can be changed in many ways depending on individual goals.
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hey raine the typical set rep scheme for HST would be to do one warm up set very light and then 2 working sets at 10 reps each...do that for 2 weeks then do 1 warm up then 2 working sets at 12 reps do that for 2 weeks then change it to 15 reps for 2 weeks then 8 reps reps for 2 weeks....make sure you are adjusting the weights accordingly....but you want to be using the heaviest possible wieght for that number of reps while still being under control........so good luck....check this out.
http://www.hypertrophy-specific.info/hst_II.html check out this page its got the whole program set out for you....
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hey raine the typical set rep scheme for HST would be to do one warm up set very light and then 2 working sets at 10 reps each...do that for 2 weeks then do 1 warm up then 2 working sets at 12 reps do that for 2 weeks then change it to 15 reps for 2 weeks then 8 reps reps for 2 weeks....make sure you are adjusting the weights accordingly....but you want to be using the heaviest possible wieght for that number of reps while still being under control........so good luck....check this out.
http://www.hypertrophy-specific.info/hst_II.html check out this page its got the whole program set out for you....
Thats not the way HST is set out. The typical HST workout is 15 reps for all exercises for 2 weeks (6 workouts), then 10 reps for 2 weeks and finally 5 reps for 2 weeks. After the end of the 5 rep weeks you either do it for another week or take a week off from from weight training and then start HST over again.
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yea your right...i got it mixed up...that link explains it all i just had to read it twice...
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Thats not the way HST is set out. The typical HST workout is 15 reps for all exercises for 2 weeks (6 workouts), then 10 reps for 2 weeks and finally 5 reps for 2 weeks. After the end of the 5 rep weeks you either do it for another week or take a week off from from weight training and then start HST over again.
Oh thank you. I'll write this down. I have a question. The 6 total workouts, is that like for each muscle? or overall 6 workout for the whole body? And when you narrow the rep, do you supposed to be adding more weights?
I tried to change it into this.. would this be a good workout?
Monday
Bench 2x15
dumbell press 2x15
flys 2x15
deltoid late rise 2x15
deltoid rear rise 2x15
arnold press 1x15
tricep rise 2x15
tricep side rise 2x15
bicep curl 2x15
hammer curl 1x15
preacher curls 2x10
tuesday
crunches 3x20
bicycles 3x20
leg lift 3x20
jump rope 15 minutes
Wednesday
Bench 2x15
dumbell press 2x15
flys 2x15
deltoid late rise 2x15
deltoid rear rise 2x15
arnold press 1x15
tricep rise 2x15
tricep side rise 2x15
bicep curl 2x15
hammer curl 1x15
preacher curls 2x10
thursday
crunches 3x20
bicycles 3x20
leg lift 3x20
jump rope 15 minutes
friday
Bench 2x15
dumbell press 2x15
flys 2x15
deltoid late rise 2x15
deltoid rear rise 2x15
arnold press 1x15
tricep rise 2x15
tricep side rise 2x15
bicep curl 2x15
hammer curl 1x15
preacher curls 2x10
I can try my best to add legs workout on tuesday and thursday. Adding it on monday and the weight lifting days are too much to do for one day... Please give feedback, if you're gonna critic without saying why. then forget the comment. btw, I don't list the other exercise such as front row and stuff cause i duno how to do those.. I'm trying to stick with the basic ones.
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You are growing too slow because you are trying to train like an advanced person.
READ THE BOOKS I POSTED
You can train for a year using only squats, oh presses, deadlifts, benc presses, cleans, rows, chins... and make more and faster progress than on ANY OTHER PROGRAM.
Just go buy Starting Strength, read it, and do the program. Get Practical Programming, so you know what to do when linear progression stops.
Read Keys to Progress for a similar program, but with fantastic information about how to work hard.
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Oh thank you. I'll write this down. I have a question. The 6 total workouts, is that like for each muscle? or overall 6 workout for the whole body? And when you narrow the rep, do you supposed to be adding more weights?
I tried to change it into this.. would this be a good workout?
Monday
Bench 2x15
dumbell press 2x15
flys 2x15
deltoid late rise 2x15
deltoid rear rise 2x15
arnold press 1x15
tricep rise 2x15
tricep side rise 2x15
bicep curl 2x15
hammer curl 1x15
preacher curls 2x10
tuesday
crunches 3x20
bicycles 3x20
leg lift 3x20
jump rope 15 minutes
Wednesday
Bench 2x15
dumbell press 2x15
flys 2x15
deltoid late rise 2x15
deltoid rear rise 2x15
arnold press 1x15
tricep rise 2x15
tricep side rise 2x15
bicep curl 2x15
hammer curl 1x15
preacher curls 2x10
thursday
crunches 3x20
bicycles 3x20
leg lift 3x20
jump rope 15 minutes
friday
Bench 2x15
dumbell press 2x15
flys 2x15
deltoid late rise 2x15
deltoid rear rise 2x15
arnold press 1x15
tricep rise 2x15
tricep side rise 2x15
bicep curl 2x15
hammer curl 1x15
preacher curls 2x10
I can try my best to add legs workout on tuesday and thursday. Adding it on monday and the weight lifting days are too much to do for one day... Please give feedback, if you're gonna critic without saying why. then forget the comment. btw, I don't list the other exercise such as front row and stuff cause i duno how to do those.. I'm trying to stick with the basic ones.
No, this would not be a good HST routine. A basic HST beginner routine focuses mainly on big compound movements. About ~8-9 total exercises per workout. Do a search for previous discussions. http://www.getbig.com/boards/index.php?topic=168529.msg2376157#msg2376157
A basic layout would be
Squats
SLDL
Standing calf raise
Flat bench
Lat row
DB shoulder press
Bicep curls
Close grip bench
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No, this would not be a good HST routine. A basic HST beginner routine focuses mainly on big compound movements. About ~8-9 total exercises per workout. Do a search for previous discussions. http://www.getbig.com/boards/index.php?topic=168529.msg2376157#msg2376157
A basic layout would be
Squats
SLDL
Standing calf raise
Flat bench
Lat row
DB shoulder press
Bicep curls
Close grip bench
CAn you tell me, what big compound movement is? Sorry, I'm really a noob at this..
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CAn you tell me, what big compound movement is? Sorry, I'm really a noob at this..
Why don't you just do the workout that's been laid out for you? Stop asking people to set up workouts for you and than throwing them out the window buddy. You don't need to do all that bullshit for your chest. It's not going to help you get laid.
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Why don't you just do the workout that's been laid out for you? Stop asking people to set up workouts for you and than throwing them out the window buddy. You don't need to do all that bullshit for your chest. It's not going to help you get laid.
hahaaha. very funny guy.. -_-
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CAn you tell me, what big compound movement is? Sorry, I'm really a noob at this..
Compound exercises move the body through more than one joint movement. Isolation exercises only move the body through a single joint movement.
SLDL = Stiff legged deadlift (for glutes & hams)