RE: HST Type Routine
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RE: HST Type Routine - 4/5/2008 4:51:31 PM
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smoundzou
Posts: 2481
Joined: 5/4/2007
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bent over, rear DB laterals = tricep kickbacks?
No.. It would be the same as doing a reverse flye on a pec deck machine.. only with DB's.. you can do it standing or seated.. place a dB in each hand.. bend over at the waist let your arms hang down and then with a slight bend in the elbow.. bring your arms out to your sides.. as you near the top of the lift.. squeeze your should blades together..
_____________________________
There is never enough time to do everything, but there is always enough time to do the most important thing
Current
Age: 45
Height: 5'11
Weight:225BF: 14%
Time to cut...
=========
clickthislink
(in reply to ttarr84)
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RE: HST Type Routine - 4/5/2008 5:04:32 PM
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smoundzou
Posts: 2481
Joined: 5/4/2007
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quote:
and also if the body is at war, wouldn't you simply fix the problem by consuming more calories? kinda killing 2 birds with one stone. You need the calories to grow, but like you said your body doesn't want to load the muscle on because it takes more fuel to run them, the body would rather store fat out of instinct I'm sure. So the more muscle you have the more calories you consume also...
Actually you're exactly right.. but here's the problem... As your body matures and gains more muscle.. that existing muscle you have requires more calories to maintain it. So naturally you're metabolism is going to speed up..
It's more less a catch 22.. you gain muscle, metabolism speeds up, burns more fat.. Body is in constant war trying to conserve fat.. muscles are burning calories.. you're eating like a horse desperately trying to gain.. not to mention killing yourself in the gym.. and guess what happens... eventually you're body wins.. you reach a point where you simply cannot consistently workout hard enough to support new muscle growth, due to over training. Like I mentioned earlier.. this is where pro hormones and anabolic play a huge role in helping the athlete get bigger.. The body heals faster.. has more energy.. etc..
It's actually depressing if you stop and think about it long enough.... You hear big guys constantly complaining about how hard it was to get big....
But... The huge guys are the ones constantly complaining about how hard it is just to stay huge..... It's a full time job, that usually doesn't pay very well:)
_____________________________
There is never enough time to do everything, but there is always enough time to do the most important thing
Current
Age: 45
Height: 5'11
Weight:225BF: 14%
Time to cut...
=========
clickthislink
(in reply to Nm0ney34)
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RE: HST Type Routine - 4/5/2008 5:48:27 PM
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Red PittBull
Posts: 855
Joined: 10/28/2007
From: LaGrange, Georgia
Status: offline
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quote:
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
<sarcasm>
Wait a minute! Are you telling me that you can have a HST with.. actual leg work! And with out Curls, and hammers...wow! I can't believe you actually want to do deads.. Are you sure thats right?
</sarcasm>
_____________________________
White man came across the sea
Brought us pain and misery
Killed our tribes killed our creed
Took our game for his own need
We fought him hard we fought him well
Out on the plains we gave him hell
But many came to much for Cree
Oh will we ever be set free?
-Iron Maiden, Run to the Hills.
quote:
ORIGINAL: brihead301
I chew glass and turn it into sand. I also train in -25° whether sometimes just to toughen me up. As an ab workout, sometimes I'll have someone beat me across the stomach with a wooden stick until I turn purple. I stepped on a nail once and liked it.
(in reply to smoundzou)
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RE: HST Type Routine - 4/5/2008 7:25:34 PM
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Nm0ney34
Posts: 1048
Joined: 11/19/2006
Status: offline
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I made my best progress so far doing a routine very similair to the one you posted that I asked you about a while ago.
the reason I was asking those questions was I wasnt sure if I was in the norm as far as natural lifting was concerned. You know how sometimes you feel like your doing amazing and other times you just feel like things are going but very very slowly.
Im actually going to experiment and try to gradually consume more calories and see how that goes.
**Moderators, this should be stickied either here or in the critique my routine section!!!**
_____________________________
www.Nikdesigns.com
6'3"
currently 225, cutting down.
Goal is to get to 215-220, 10-12% bf
(in reply to Red PittBull)
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RE: HST Type Routine - 4/5/2008 7:51:09 PM
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Red PittBull
Posts: 855
Joined: 10/28/2007
From: LaGrange, Georgia
Status: offline
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Yeah, STICKY
STICKY
STICKY
STICKY
_____________________________
White man came across the sea
Brought us pain and misery
Killed our tribes killed our creed
Took our game for his own need
We fought him hard we fought him well
Out on the plains we gave him hell
But many came to much for Cree
Oh will we ever be set free?
-Iron Maiden, Run to the Hills.
quote:
ORIGINAL: brihead301
I chew glass and turn it into sand. I also train in -25° whether sometimes just to toughen me up. As an ab workout, sometimes I'll have someone beat me across the stomach with a wooden stick until I turn purple. I stepped on a nail once and liked it.
(in reply to Nm0ney34)
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RE: HST Type Routine - 4/5/2008 7:51:28 PM
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spikegt
Posts: 27
Joined: 8/5/2007
Status: offline
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I'm gonna start this routine as well. Thanks Smoundzou.
(in reply to Nm0ney34)
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RE: HST Type Routine - 4/5/2008 8:16:26 PM
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kingyoto
Posts: 1496
Joined: 9/29/2007
Status: online
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quote:
ORIGINAL: kingyoto
Does anyone know of a barbell equivilent to lateral raises? I don't have any dumbells.
good question.
_____________________________
"No bastard ever won a war by dying for his country.
He won it by making the other poor dumb bastard die for his country."
- Attributed to General George Patton
"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
"Most people do not really want freedom, because freedom involves responsibility, and most people are frightened of responsibility." Sigmund Freud
quote:
ORIGINAL: Yet
"Gay, straight? It's the new millenium, who cares, I'll suck a dxck for a ride."
(in reply to kingyoto)
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RE: HST Type Routine - 4/5/2008 8:26:36 PM
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Nm0ney34
Posts: 1048
Joined: 11/19/2006
Status: offline
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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?
quote:
ORIGINAL: kingyoto
quote:
ORIGINAL: kingyoto
Does anyone know of a barbell equivilent to lateral raises? I don't have any dumbells.
good question.
_____________________________
www.Nikdesigns.com
6'3"
currently 225, cutting down.
Goal is to get to 215-220, 10-12% bf
(in reply to kingyoto)
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RE: HST Type Routine - 4/5/2008 8:51:13 PM
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kingyoto
Posts: 1496
Joined: 9/29/2007
Status: online
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quote:
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?
quote:
ORIGINAL: kingyoto
quote:
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.
_____________________________
"No bastard ever won a war by dying for his country.
He won it by making the other poor dumb bastard die for his country."
- Attributed to General George Patton
"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
"Most people do not really want freedom, because freedom involves responsibility, and most people are frightened of responsibility." Sigmund Freud
quote:
ORIGINAL: Yet
"Gay, straight? It's the new millenium, who cares, I'll suck a dxck for a ride."
(in reply to Nm0ney34)
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RE: HST Type Routine - 4/5/2008 10:03:48 PM
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Nm0ney34
Posts: 1048
Joined: 11/19/2006
Status: offline
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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.
_____________________________
www.Nikdesigns.com
6'3"
currently 225, cutting down.
Goal is to get to 215-220, 10-12% bf
(in reply to kingyoto)
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RE: HST Type Routine - 4/6/2008 4:13:41 AM
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smoundzou
Posts: 2481
Joined: 5/4/2007
Status: offline
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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
Current
Age: 45
Height: 5'11
Weight:225BF: 14%
Time to cut...
=========
clickthislink
(in reply to Nm0ney34)
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RE: HST Type Routine - 4/6/2008 8:06:24 PM
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ttarr84
Posts: 182
Joined: 2/1/2008
From: maryland
Status: offline
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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
(in reply to smoundzou)
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RE: HST Type Routine - 4/6/2008 8:39:17 PM
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kingyoto
Posts: 1496
Joined: 9/29/2007
Status: online
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I see... thanks for the help guys.
_____________________________
"No bastard ever won a war by dying for his country.
He won it by making the other poor dumb bastard die for his country."
- Attributed to General George Patton
"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
"Most people do not really want freedom, because freedom involves responsibility, and most people are frightened of responsibility." Sigmund Freud
quote:
ORIGINAL: Yet
"Gay, straight? It's the new millenium, who cares, I'll suck a dxck for a ride."
(in reply to smoundzou)
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RE: HST Type Routine - 4/7/2008 5:31:03 AM
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brihead301
Posts: 3574
Joined: 6/7/2007
Status: offline
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quote:
ORIGINAL: Red PittBull
Yeah, STICKY
STICKY
STICKY
STICKY
Yup
_____________________________
Squats are better than steroids
(in reply to Red PittBull)
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RE: HST Type Routine - 4/7/2008 9:55:48 AM
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the Danimal
Posts: 229
Joined: 12/16/2007
Status: offline
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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.
(in reply to smoundzou)
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RE: HST Type Routine - 4/7/2008 10:09:58 AM
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irishwhiteboy
Posts: 153
Joined: 2/5/2008
Status: offline
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quote:
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
(in reply to smoundzou)
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RE: HST Type Routine - 4/7/2008 11:00:48 AM
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TheSilverFox
Posts: 2257
Joined: 1/14/2008
Status: offline
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quote:
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
_____________________________
--J
24 yrs old (The Fox is CUTTING!!!!) Current wt-198
December 2007 --- Starting weight: 181 lbs.
June 6th, 2008 weight : 206.0 lbs
32 in" waist ------- 6'1"
Current BF : 13% ---- 16.5 in'' bicep
300 lb. max bench (on June 4th, 2008)
225 lb. Barbell OH press 1 rep max (June 2008)
Deadlift max = 315 lbs (June, 2008)
Curved barbell Curl max = 135 lbs. (June, 2008)
Max ATG Squat = 235 lbs. (June, 2008)
Supplements
BCAA's
Whey protein smoothie in the A.M. (peanut butter, milk, whey, oatmeal = yum)
Fish oil, vit. c, multivitamin
quote:
ORIGINAL: boomersooner1331
eat breakfast like a king, lunch like a queen, and dinner like a peasant.
quote:
ORIGINAL: Tommy_Boy420
gloves are for garedening..dont use them, theres no point.
(in reply to irishwhiteboy)
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RE: HST Type Routine - 4/13/2008 11:26:08 AM
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spikegt
Posts: 27
Joined: 8/5/2007
Status: offline
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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.
(in reply to TheSilverFox)
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RE: HST Type Routine - 4/13/2008 1:28:59 PM
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TheSilverFox
Posts: 2257
Joined: 1/14/2008
Status: offline
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quote:
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.
_____________________________
--J
24 yrs old (The Fox is CUTTING!!!!) Current wt-198
December 2007 --- Starting weight: 181 lbs.
June 6th, 2008 weight : 206.0 lbs
32 in" waist ------- 6'1"
Current BF : 13% ---- 16.5 in'' bicep
300 lb. max bench (on June 4th, 2008)
225 lb. Barbell OH press 1 rep max (June 2008)
Deadlift max = 315 lbs (June, 2008)
Curved barbell Curl max = 135 lbs. (June, 2008)
Max ATG Squat = 235 lbs. (June, 2008)
Supplements
BCAA's
Whey protein smoothie in the A.M. (peanut butter, milk, whey, oatmeal = yum)
Fish oil, vit. c, multivitamin
quote:
ORIGINAL: boomersooner1331
eat breakfast like a king, lunch like a queen, and dinner like a peasant.
quote:
ORIGINAL: Tommy_Boy420
gloves are for garedening..dont use them, theres no point.
(in reply to the Danimal)
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RE: HST Type Routine - 4/13/2008 2:10:26 PM
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smoundzou
Posts: 2481
Joined: 5/4/2007
Status: offline
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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
Current
Age: 45
Height: 5'11
Weight:225BF: 14%
Time to cut...
=========
clickthislink
(in reply to TheSilverFox)
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