Thoughts on HST routine

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Tom_420

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Thoughts on HST routine - Monday, May 11, 2009 6:44 PM ( #1 )
I've decided to go the HST route since it worked for me last year, but I didn't really follow it to the T....this time i will follow it to the T hopefully gaining mass...was doing GVT but said forget it because it was made for Germans who were in the 70's.....and you know about the German weightlifters in the 70's.....PLus i've been reading that people got smaller and weaker?! so forget that, i want some mass with a side dish of strength...

MONDAYS + FRIDAYS

Squats
Deadlifts
Incline Bench
Pulldowns
Seated Press
Skull Crushers
Curls
Calf Raises
(abs)

WEDENSDAYS
Squats
Leg Curls
Flat Bench
Barbell Rows
Standing Press
Dips
Curls
Calf Raises
(abs)

WEEK 1 - 2: 2X15
WEEK 3 - 4: 3X10
WEEK 5 - 6: 4X8
WEEK 7 - 8: 5X5


FEEDBACK? SUGGESTIONS, COMMENTS? OPEN TO CRITICISM.
<message edited by Tom_420 on Monday, May 11, 2009 6:48 PM>
connelly

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Re:Thoughts on HST routine - Tuesday, May 12, 2009 4:27 PM ( #2 )
If your going to do it do this:
week 1-2:2x15
3-5:2-3x10
5-8: 3x5
But I think you can gain just as much mass from doing a strength routine and also gain strength.
Goals by end of 2009:
Bench 205
Squat 255 ATG
Squat Clean 185

"There is no elevator to success, you must take the stairs."
Tom_420

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Re:Thoughts on HST routine - Tuesday, May 12, 2009 10:28 PM ( #3 )
ust so happens that i was figuring out my 15RM's i found out my 12RM's instead so im gonna use 12-8-4.

I have done my share of strength routines and i have to say, i didnt see much mass put on but i was strong(er).....i still love strength training though over size-training. but who doesent want size?
connelly

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Re:Thoughts on HST routine - Wednesday, May 13, 2009 2:36 PM ( #4 )
That should be good, when I was looking all into hst principals and stuff a while ago, it seemed best to decrease the reps by atleast 4 each micro cycle, so as long as you keep it how it is you should be fine.
Goals by end of 2009:
Bench 205
Squat 255 ATG
Squat Clean 185

"There is no elevator to success, you must take the stairs."
danchubbz

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Re:Thoughts on HST routine - Saturday, August 01, 2009 11:14 AM ( #5 )
Try and keep the rep numbers as close as possible  the traditional one is:
1 x15
2x10
3x5

Personally I'm currently doing:

2x15
3x10
4x6
5x5 or 8x3 in the final week or two
MVP

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Re:Thoughts on HST routine - Saturday, August 01, 2009 9:14 PM ( #6 )
There is no way I would do that many exercises in one day, do something like this.

Monday:
Squat
Press
Pullup
Power Clean
GHR

Wednesday:
Deadlift
Bench
Row
Pullup
Barbell Curls

Friday:
Squat
Incline Press
Dips
Rows
Pullup
ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 
danchubbz

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Re:Thoughts on HST routine - Sunday, August 02, 2009 8:44 AM ( #7 )
yeah was gonna mention as well there's too much volume there.

Try something like:

squats/deadlifts (alternate)
bench press/Dips (alt.)
OH DB press/OH BB press (alt.)
Pull ups/BB Rows (alt)
Calf raises
Curls/hammers (alt
Skull crushers/push downs (alt)
Or if that's too much volume and you wanna stick to the main compound movements just cut out the above isolation exercises.
<message edited by danchubbz on Sunday, August 02, 2009 8:46 AM>

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