HST Type Routine

OHHHHHHHHHH. wait.

Haha. I get what you;re saying and you've made the progression clear.  however, isn't it possible that the progression look totally different dependant on my RM's?

Anyways, I'm sure that this will all make sense when I determine my RM's.  If the whole 8 weeks is a progression though, shouldn't my main focus be on the 5rep range, and my workout be built backwards from there back down to my 15 rep range?

haha like I said I'm sure this will all make more sense after I've found my rep range and punch in all the numbers.  I'm sure I'm over complicating this and later today I'll be like "ohhhhhhhh".

age: 24
height: 6'4"
weight: 217lbs
bf% 15
____________
currently attempting first bulk

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"True genius, in many fields of human endeavor, is often revealed in elegant simplicity."

- A smart man

ORIGINAL: ttarr84


Anyways, I'm sure that this will all make sense when I determine my RM's.  If the whole 8 weeks is a progression though, shouldn't my main focus be on the 5rep range, and my workout be built backwards from there back down to my 15 rep range?

Exactly, but I set it up using my 10rm number

"True genius, in many fields of human endeavor, is often revealed in elegant simplicity."

- A smart man

From my understanding and what I've read.. mostly from guys who have just started training and implementing HST techniques into their routines is.... They not only have good hypertrophy results but usually good strength gains as well..
 
Keep in mind that the RM is very important.. if you find yourself nearing the end of the mini cycle..(microcycle) and the weight isn't challenging you.. it's Ok to move forward a little more.. Just as starting out with too much weight can kill the program.. you don't want to be overly cautious and end a mini cycle feeling as if you haven't pushed yourself..
 
that's one reason why I always suggest doing mini cycles ending with 2 or 3 sets instead of the traditional HST 1 set ending..
 
Doing this pretty much assures you're going to finish out the mini cycle strong and not underachieve... If the final week is killing you.. simply do clusters....

There is never enough time to do everything, but there is always enough time to do the most important thing

 

any way to make that routine work for a monday/tuesday - thursday/friday?? 

You can modify it any way you like...Instead of doing Fullbody..

Just modify it and do Upper lower.. 2X's weekly.. up the volume a little and you should be good to go..

There is never enough time to do everything, but there is always enough time to do the most important thing

 

can you define 'volume' for me in regards to this particular workout? 

Something similar to this would work fine
 
Monday: Upper
Flat Bench
Incline DB Flyes……………………2x8-12
Standing OH Press
Bent over, Rear DB Laterals. ……………….2x8-12
BB Rows
Pull-ups…………………3x8-12
Incline DB curls……………….2x8-12
Skull Crushers…………………2x8-12

Tuesday: Lower
Low Back Squats
Front Squats……………………2X8-10
45 Deg. Leg Press
SLDL…………………3x8-12
Calf Raises………………………….1x20 1x15 1x12  INCREASING WEIGHT EACH SET 

  
Thursday: Upper
Deadlifts
Flat Bench
Standing OH Press
Bent over, Rear DB Laterals. ……………….2x8-12
BB Rows
Pull-ups…………………3x8-12
Skull Crushers…………………2x8-12
 
Friday: Lower
Low Back Squats
Front Squats……………………2X8-10
45 Deg. Leg Press
SLDL…………………3x8-12
Calf Raises………………………….1x20 1x15 1x12  INCREASING WEIGHT EACH SET 

There is never enough time to do everything, but there is always enough time to do the most important thing

 

smoundz is absolutely correct.  if u don't feel challenged.. i usually add a bit extra weight at the end of the cycle and push myself.

finding the right numbers sometimes takes a bit. i thought i had the perfect numbers when i first started, but I went too high and towards the end was unable to finish my sets. 

hence the reason i stated.. start a BIT lower than what you consider a low weight.  you can ALWAYS add more weight later.

My name is FOX.... and I approve this message.

i asked this the other day...but do you guys follow a specific or disciplined rest time with these programs?  i carry a stopwatch with me and vary my rests between :60, :90, and :120 depending on the week - but want to try the HST and see what all the hypes about!!  rest times?  

I just rest as long as necessary until I feel like I'm ready to do another set.  I'm more concerned with hitting the designated amount of reps with the weight I'm using.
 
I think in HST rest times are not an important factor.  The important thing hitting all your reps and constantly progressing in weight.
 
Seriously, this HST stuff is great though.  I've only been on it for about 5 weeks now, but I'm experiencing crazy new growth again.  I love it.

"True genius, in many fields of human endeavor, is often revealed in elegant simplicity."

- A smart man

Good to hear.  I've been doing this hard for a long, long time, but am always looking for something new to try to spike the growth.  And with a new baby in the house - a 4 day routine would be nice (as well as keeping my Wednesday afternoons free for golf!)  Can't beat that! 

yea.. i once tried to only rest 30 secs to a minute between sets.   i almost vomitted at the end of my workout.

was a little bit too intense for me.. so i toned it back just a bit.  1.5 minute rest while my partner does his set. 

the resting times are up to your discretion.  don't rest too long (5 mins is too much IMO) ... maybe somewhere between 1 and 3 mins would be great

My name is FOX.... and I approve this message.

Once you start getting up to the heavier weights, you will need to rest for maybe 5 minutes or longer at a time.  I know that when I get under the bar to squat, I want to be fully prepared. 

"True genius, in many fields of human endeavor, is often revealed in elegant simplicity."

- A smart man

ok. I think I get it now.  I didn't get all my RM's down yet, I split it up to be done over the weekend (high reps are killer after doing 5 reps for so long.) 

Last question (I think).
- the iso workouts that are 2/3sets x 8-12 reps.  Where do I want to start there? As in, do I start with 70% of my 12 rep range starting and move up or just always shoot for 8-12 and always shoot to add weight there?

age: 24
height: 6'4"
weight: 217lbs
bf% 15
____________
currently attempting first bulk