HST Type Routine

I'm gonna start this routine as well. Thanks Smoundzou.

ORIGINAL: kingyoto

Does anyone know of a barbell equivilent to lateral raises? I don't have any dumbells.

good question.

"A girl phoned me the other day and said... Come on over, there's nobody home. I went over. Nobody was home." Rodney Dangerfield

"It is a miracle that curiosity survives formal education." Albert Einstein

IMO lateral raises are not necessary...

and unless you have acess to a cable machine, i just cant see you doing anything comming close with a barbell...

I mean you could try using an easy curl bar...but balance/saftey issues.

whats wrong with just sticking to OH presses, bench and rows to help hit the shoulders?

ORIGINAL: kingyoto

ORIGINAL: kingyoto

Does anyone know of a barbell equivilent to lateral raises? I don't have any dumbells.

good question.

current 5rm On the texas method
Squat:325
Deadlift:365
Bench:255
My lifting journal

http://strengthmill.net/forum/showthread.php?s=38c084ec0455b629ed0f09e4af40aeaf&t=2407&page=8

ORIGINAL: Nm0ney34

IMO lateral raises are not necessary...

and unless you have acess to a cable machine, i just cant see you doing anything comming close with a barbell...

I mean you could try using an easy curl bar...but balance/saftey issues.

whats wrong with just sticking to OH presses, bench and rows to help hit the shoulders?

ORIGINAL: kingyoto

ORIGINAL: kingyoto

Does anyone know of a barbell equivilent to lateral raises? I don't have any dumbells.

good question.

Nothing is wrong with OH presses thats curently what I do, its just that this particular routine envolves them so I was wondering if there was an exercise that has the same basic motion.

"A girl phoned me the other day and said... Come on over, there's nobody home. I went over. Nobody was home." Rodney Dangerfield

"It is a miracle that curiosity survives formal education." Albert Einstein

If you can get to a cable machine that can adjust you could pull off the same basic motion...other than that I cant think of anything that involves a barbell.

you can always try to fill burlap sacks/buckets/something you can get a grip on and lift, with sand/rocks...try to guesstimate the weight or use a scale and perform latteral raises like that.

unless you want to sub in another exercise you could try to make it work like that.

current 5rm On the texas method
Squat:325
Deadlift:365
Bench:255
My lifting journal

http://strengthmill.net/forum/showthread.php?s=38c084ec0455b629ed0f09e4af40aeaf&t=2407&page=8

that's a great suggestions... it' doesn't take much weight to work the rear delts.. If you don't have DB's.. simply use a 10lbs plate in each hand..
 

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

 

ok. so now that I have my RM's I've been actually laying the footwork for the workout.

I get that an HST routine is based upon adding weight to EACH workout.  For an exercise like OH press though, its 3 times a week.  so for weeks 1-2 that means it has to be done 6 times total. my 15RM for OHpress is 65 @ 70% thats 45.  the smallest increment you can add to an olympic bar (for me at least ) is 5 lbs (2.25 each side).  Adding 5lbs each workout would push me well beyond 65lbs by the end of week 2.  This is what i figured i;d do:

week 1: 45, 45, 50
week 2: 50, 55, 55.

So I'm progressing each week, and ALMOST each workout. is that acceptable?

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

I see... thanks for the help guys.

"A girl phoned me the other day and said... Come on over, there's nobody home. I went over. Nobody was home." Rodney Dangerfield

"It is a miracle that curiosity survives formal education." Albert Einstein

ORIGINAL: Red PittBull

Yeah, STICKY

STICKY

STICKY

STICKY

 
Yup

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

- A smart man

Would HST be a good routine to do while cutting?  I wouldn't think so b/c you are trying to cut calories and not necessarily grow, but I'm just curious b/c I am about to start my cutting cycle in about 3 weeks and HST looks very intriguing.

ORIGINAL: smoundzou

HST Type Routine: Keep in mind the objective on an HST routine is not to gain strength but to gain mass.  The good side is, if done properly you will gain strength as well. One key factor for making an HST routine successful is to add weight to each workout. It doesn’t matter if it’s only 1 lb or 5lbs, as long as you’re progressing forward and adding weight.   If near the end of a cycle you are unable to add weight, continue with the same weight until you are able to. 


Cycle Length: 8 Weeks
Set and Rep Ranges:
Week 1&2: 2X15
Week 3-4: 3X10
Week 5: 2X10
Week 6-7: 5X5
Week 8: 3X5

Weight Ranges for reps and sets:
Weeks 1&2, Start at 70% of your 15 Rep Max for each major compound exercise
Weeks 3-5: Start at 75% of your 10 Rep Max for each major compound exercise
Weeks 6-8: start out at 80% of your 5 Rep Max for each major compound exercise

Failure: Never go to failure.  If you find yourself starting to stall at the end of a mini cycle, stop, rest 15-20 seconds and finish out the remaining reps. Your goal for the end of each cycle should be to get in each set and finish out the called for reps but not able to complete another with good form or assistance. If you can, the weight is too low.. If you can’t, you started with too much weight. 

Schedule: Follow the HST structure on all exercises unless other wise noted after the exercise.  On some of the Isolation exercises you will either do 2x8-12 or 3X8-12

Monday: Full Body
Low Back Squats, ATG
Flat Bench
Standing OH Press
BB Rows
Pull-ups…………………2x8-12
Skull Crushers…………………2x8-12


Wednesday: Full Body
Deadlifts with Shrug
Incline Bench
Standing OH Press
Side Raises…………………2x8-12
BB Rows
Pull-ups…………………3x8-12

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

Saturday: Upper Body
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

 
Smound-Looks great!  I have a couple questions, if you dont mind helping me out.
 
1.) When you say add weight to each workout, do you mean.........a)Add weight to each set until you reach your max weight on the last set b)add weight each day...ie: on wednesday, more weight than monday or c)add weight each week? ...or all of the above?
2)Do i have this correct?  So, for instance on week 1, if i can do 15 reps of 125 for my max on bench, then i should do 70 percent of that for my first set, then 100percent of that for my second set?
3)what is a "mini cycle" as opposed to a "cycle"
 
thanks,
Jack

Keep up the enthusiasm!....Jack

LEAVE NOTHING

ORIGINAL: irishwhiteboy




Smound-Looks great!  I have a couple questions, if you dont mind helping me out.

1.) When you say add weight to each workout, do you mean.........a)Add weight to each set until you reach your max weight on the last set b)add weight each day...ie: on wednesday, more weight than monday or c)add weight each week? ...or all of the above?
2)Do i have this correct?  So, for instance on week 1, if i can do 15 reps of 125 for my max on bench, then i should do 70 percent of that for my first set, then 100percent of that for my second set?
3)what is a "mini cycle" as opposed to a "cycle"

thanks,
Jack

1.)  You add weight every lifting session.  meaning... lets say you start on monday at 125 lbs on the bench press.   Do 2 sets and move on and finish your workout.   ON WEDNESDAY, when you go to do benchpress, add 10 lbs and do the SAME AMOUNT OF REPS and SETS.   Do this for every exercise in your workout session if you can.

2.) no... don't do 100% on your second set.  how would you do a 3rd and fourth set.  there's more than just 2 days of training.  technically, there's 6 days per each rep cycle

2 weeks of 15 reps
2 weeks of 10 reps
2 weeks of 5-6 reps

and if you work out every other day.. that would give you about 6 sessions per the 2 week period

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

Just completed my first workout.  Kicked my arse. What a difference going from Max-ot to this HST type of workout. I like it alot.

ORIGINAL: the Danimal

Would HST be a good routine to do while cutting?  I wouldn't think so b/c you are trying to cut calories and not necessarily grow, but I'm just curious b/c I am about to start my cutting cycle in about 3 weeks and HST looks very intriguing.

yes.. it's a great routine if you have a somewhat High BF% and want to cut. 

me and my workout partner both did 6 weeks of HST. 

He started at 205 lbs (he watched his diet and ate less and trained hard)
He lost almost 30 lbs in 6 weeks

ME = 181 start of HST.  after 6 weeks = 196 lbs.      My workout partner pretty much lifts the same weight as I do, but 10 lbs less on most exercises.

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

If you do the workouts right.. take the time to calculate out your lifts.. the results can be truly amazing, especially if you've been doing some type of split routine..
 
I did 4 solid cycles of HST and had to take a break and do something else.. not that it wasn't effective.. it was just kicking my ass so bad.. but I'm getting ready to start another cycle and hopefully run HST thought the end of the year..
 
 

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