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.
