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Nm0ney34
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RE: HST Type Routine
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Saturday, April 19, 2008 4:33 PM
This 4 day is just a modified 3 day. Basically taking the third day and splitting it in 2, upper and lower body. Its really up to you if you can make it to the gym another day and want to give it a try. If your looking to put on some more muscle, thats going to be mostly your diet.
ORIGINAL: nrod9
Hey smoudzou ... i read a 3 day workout post that you had written and now i'm looking at this 4 day routine... I have been working out for about a year and think that i am capable of pulling this 4 day routine off.... I'm looking to gain another 10 pounds...i'm not a serious body builder or anything just looking to get a bit more size... would you recomend me do this 4 day split ... i like the lay out alot
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kingyoto
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RE: HST Type Routine
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Saturday, April 19, 2008 6:14 PM
ORIGINAL: spikegt
ORIGINAL: Yet
This thread really should be a sticky.
X2
x3
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Jrrcsava1
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RE: HST Type Routine
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Thursday, April 24, 2008 8:57 PM
quick question that i didnt see answered in this thread...what kinda rest periods are going on with each part of the program? I'm guessing 30 sec-1min in the beginning and then increasing as the weight goes up? Want to make sure.
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Nm0ney34
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RE: HST Type Routine
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Friday, April 25, 2008 1:06 AM
"The Rest between sets is determined by the amount of time required to regain sufficient strength to successfully achieve the minimum effective Volume. There is not much to it, and you will not see any dramatic results by varying rest periods (within reason, of course)
Overall, rest periods should be around 1.5-2 minutes.
When moving from one body part to the next try to alternate between opposing or antagonistic body parts – commonly known as antagonistic pairing. E.g. 1 set of chest, rest, 1 set of back, rest, one set of chest, rest, 1 set of back, rest etc. This way your chest, shoulders, and tris can rest while you hit your back and bis. After a while you will find your aerobic capacity going up as this closely resembles sort of a power circuit.
You may shorten rest periods on 15s to attain the lactic acid effect - on the order of 30-60 seconds.
Increase rest periods as you get into the heavier, neural ranges - on 5s and negs you will most likely find it necessary to rest on the order of 2-5 minutes between sets.
Also, shorten rest periods earlier in the workout when you are fresh - then progressively increase rest periods as fatigue accumulates towards the end of the workout."
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Taken directly from the site. Basically its not that important to a certain point. Take as much time as you need to regain your strength, while still challenging yourself. and give yourself suffiecient time with heavier weight.
ORIGINAL: Jrrcsava1
quick question that i didnt see answered in this thread...what kinda rest periods are going on with each part of the program? I'm guessing 30 sec-1min in the beginning and then increasing as the weight goes up? Want to make sure.
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Yet
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RE: HST Type Routine
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Monday, May 12, 2008 1:22 PM
bump
President of the Emancipation Detoxification. DBB's oldest forum group, punching baby seals since 2/12/08
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Tommy_Boy420
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RE: HST Type Routine
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Monday, May 12, 2008 5:28 PM
WAIT A FCKING MINUTE...i just started my 3 Day Full Body today...you saying that HST will increase mass?? son of a bitch. you sayin that 3 Day Full BOdy aint gonna increase maasss!?!?! im really torn between the two!
"A severed foot is the ultimate stocking-stuffer"
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I put mine in artillery"
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Yet
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RE: HST Type Routine
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Wednesday, May 14, 2008 7:22 PM
I would take Smoundzou's advice over a routine you just read up. I actually just started doing this on Monday. Though I'm going to keep the micro routines going until I stop making progress, and then move to the next one.
President of the Emancipation Detoxification. DBB's oldest forum group, punching baby seals since 2/12/08
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ijamezxp
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RE: HST Type Routine
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Sunday, May 18, 2008 7:12 PM
does it matter whether u do chest or back first?
i have been doing chest then back like the routine says but my back isnt getting the best workout compared to chest
Started HST on 5/11/08 Lowered bench press weight by 50lb and 60lb for lat pull for HST
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Tommy_Boy420
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RE: HST Type Routine
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Sunday, May 18, 2008 8:05 PM
and why isnt this a sticky yet?
"A severed foot is the ultimate stocking-stuffer"
"Obsession is what the LAZY use to describe dedication"
"You put your faith in Christianity.
I put mine in artillery"
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Yet
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RE: HST Type Routine
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Sunday, May 18, 2008 8:34 PM
I've been petitioning to have it stickied, but I think we all know how the mods feel about Smound.
President of the Emancipation Detoxification. DBB's oldest forum group, punching baby seals since 2/12/08
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ijamezxp
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RE: HST Type Routine
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Sunday, May 18, 2008 9:27 PM
ORIGINAL: Tommy_Boy420
and why isnt this a sticky yet?
stickied?
Started HST on 5/11/08 Lowered bench press weight by 50lb and 60lb for lat pull for HST
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Neutralyze
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RE: HST Type Routine
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Monday, May 19, 2008 5:40 AM
he has the HST training stickied in the critque my training section. its the 3 day full body routine at the top.
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dmobley01
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RE: HST Type Routine
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Wednesday, June 18, 2008 7:41 AM
bump
No the leg press is not the same as doing squats.
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Pssst
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RE: HST Type Routine
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Friday, June 20, 2008 7:36 AM
I was looking for this for a while now, haha. Looks like a great routine. I'm gonna start it soon probably. I've noticed dips aren't on there. Is there a good place to add them in? I was looking for one, but I couldn't find it
<message edited by Pssst on Friday, June 20, 2008 7:40 AM>
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dmobley01
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RE: HST Type Routine
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Friday, June 20, 2008 7:41 AM
I have dips in my routine.
No the leg press is not the same as doing squats.
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