RE: HST Type Routine
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RE: HST Type Routine - 4/14/2008 7:50:58 AM
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the Danimal
Posts: 188
Joined: 12/16/2007
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Did your partner lose any strength (5 lbs. a week sounds like a lot)? That is my main concern about cutting.
(in reply to TheSilverFox)
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RE: HST Type Routine - 4/14/2008 8:23:35 AM
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TheSilverFox
Posts: 1590
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it really depends on where you start danimal (strength wise)
My friend had room for lots of improvements. his max bench was only about 240'ish. He lost his weight and was still pressing around 225 lbs for 6 reps.
when you cut.. you will lose approximately 90% fat, and 10 percent muscle (size wise)...
however, the strength issue is up to you. I feel that if you train right, heavy and hard.. you won't lose strength.
and if you're not used to HST and it's new to you.. you will probably GAIN more strength while losing body fat. That's what happened for my partner.
_____________________________
--J
24 yrs old (The Fox is CUTTING!!!!)
Current wt-195
32 in" waist ------- 6'1"
Current BF : 11% ---- 16.5 in'' bicep
300 lb. max bench (on June 4th, 2008)
225 lb. Sitting 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
Biotest BCAA's, Bodyfortress BCAA's, ON 100% Gold standard whey, ON Casein, ON BCAA powder,
Multi-vit., Fish Oil, Vit. C
(in reply to the Danimal)
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RE: HST Type Routine - 4/14/2008 9:10:45 PM
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].superman.[
Posts: 89
Joined: 2/3/2008
Status: offline
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just a small question guys..
When doing a HST routine. are you doing the sets JUST FOR COMPOUNDS?? or are you doing it for all of your excersies??
_____________________________
Age : 17
Height: 6;0
Weight: 190
Working Out Since: September 2007
Current Supplements: Optimum 100% Whey
Currently: cutting
Squat: 235 x 5
Deadlift: 225 x 5
Bench: 200 x 3 190x 5
(in reply to TheSilverFox)
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RE: HST Type Routine - 4/14/2008 11:49:42 PM
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Nm0ney34
Posts: 861
Joined: 11/19/2006
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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
________________________________________________
Just follow that and your golden. The way he has it laid out you follow the HST principles for the compounds, and for the isolations you follow something different.
quote:
ORIGINAL: ].superman.[
just a small question guys..
When doing a HST routine. are you doing the sets JUST FOR COMPOUNDS?? or are you doing it for all of your excersies??
_____________________________
www.Nikdesigns.com
6'3"
currently 225, cutting down.
Goal is to get to 215-220, 10-12% bf
(in reply to ].superman.[)
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RE: HST Type Routine - 4/15/2008 6:23:52 AM
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TheSilverFox
Posts: 1590
Joined: 1/14/2008
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quote:
ORIGINAL: ].superman.[
just a small question guys..
When doing a HST routine. are you doing the sets JUST FOR COMPOUNDS?? or are you doing it for all of your excersies??
really depends... when doing reps of 6. instead of doing say.. 2 sets of 6 on deadlifts, and 2 sets of 6 on squats.. you can change it up and do 3 sets of deads... and 1 on squats.. or whatever.
the whole point is to STAY within the rep range on whatever exercise you do, regardless of whether it's a compound lift or not.
for instance.. i do bicep BB curls at the end of my HST.. and I do 2 set of 6 reps.
_____________________________
--J
24 yrs old (The Fox is CUTTING!!!!)
Current wt-195
32 in" waist ------- 6'1"
Current BF : 11% ---- 16.5 in'' bicep
300 lb. max bench (on June 4th, 2008)
225 lb. Sitting 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
Biotest BCAA's, Bodyfortress BCAA's, ON 100% Gold standard whey, ON Casein, ON BCAA powder,
Multi-vit., Fish Oil, Vit. C
(in reply to ].superman.[)
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RE: HST Type Routine - 4/15/2008 6:54:47 AM
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rtg313s
Posts: 12
Joined: 9/5/2007
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Hey guys, I’ve been reading up a ton on this HST stuff (mainly stuff from threads on this site). I began my routine today, but have a few questions. If any of you could PLEASE answer some of my questions/concerns I’d be very appreciative. I will list my workout and then list my questions for easy response if that is appropriate. Once again, thank you in advance…I really want to do this, but I want to do it right:
I workout Tuesday, Wednesday and Friday: My current HST workout after much reading is:
Tuesday:
Squats 2 x 15
Leg Curl 2 x 15
Flat Bench D-bells 2 x 15
Dips no weight (yet) 2 x 15
Pull-ups with assistance 2 x 15
Lateral raises 2 x 15
Shrugs 2 x 15
Shoulder press d-bells 2 x 15
Wednesday;
Squats 2 x 15
Leg Curl 2 x 15
Flat Bench D-bells 2 x 15
Dips no weight (yet) 2 x 15
Pull-ups with assistance 2 x 15
Lateral raises 2 x 15
Shrugs 2 x 15
Shoulder press d-bells 2 x 15
Friday:
Squats 2 x 15
Leg Curl 2 x 15
Flat Bench D-bells 2 x 15
Dips no weight (yet) 2 x 15
Pull-ups with assistance 2 x 15
Lateral raises 2 x 15
Shrugs 2 x 15
Shoulder press d-bells 2 x 15
My questions are:
1.) Is this the right routine for HST? Meaning, it is essentially 3 days of the same exercises…is that correct? I am going to add 5-10lbs each workout for the 2 week (15 rep) cycle, but do I need different exercises in there or is this ok?
2.) Is it OK to do Tuesday and Wednesday (back to back)? It works best for my work schedule…that’s why I ask
3.) When I move to my next 2 week cycle (10 rep cycle), do I need to go through all of my exercises again and recalculate what my 10rm is? If so, should I change my exercises up, or am I cool to keep this exact exercise routine? Also, do I, as with the 15 rep cycle, start my 10 rep cycle at about 705 max, as well?
4.) I’m not super strong, though I’ve been working out awhile. Today, I started my 15 rep cycle and for d-bell bench, I started at 30 lbs or (2 15 lb d-bells)…it was obviously very light…with my 15 rm being 80 lbs, this is correct though, right?
5.) Should I add a incline bench in this routine somewhere? Either every other workout or in addition to my normal every workout?
These are a few of my questions concerns and I thank you for the assistance
(in reply to smoundzou)
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RE: HST Type Routine - 4/15/2008 7:14:06 AM
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TheSilverFox
Posts: 1590
Joined: 1/14/2008
Status: offline
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quote:
ORIGINAL: rtg313s
Hey guys, I’ve been reading up a ton on this HST stuff (mainly stuff from threads on this site). I began my routine today, but have a few questions. If any of you could PLEASE answer some of my questions/concerns I’d be very appreciative. I will list my workout and then list my questions for easy response if that is appropriate. Once again, thank you in advance…I really want to do this, but I want to do it right:
I workout Tuesday, Wednesday and Friday: My current HST workout after much reading is:
Tuesday: -- BIG no no.. you need to have 48 hours to rest before you lift again. you grow out of the gym. not in it. i suggest a MON, Wed, friday routine..
Squats 2 x 15
Leg Curl 2 x 15
Flat Bench D-bells 2 x 15
Dips no weight (yet) 2 x 15
Pull-ups with assistance 2 x 15
Lateral raises 2 x 15
Shrugs 2 x 15
Shoulder press d-bells 2 x 15
Wednesday;
Squats 2 x 15
Leg Curl 2 x 15
Flat Bench D-bells 2 x 15
Dips no weight (yet) 2 x 15
Pull-ups with assistance 2 x 15
Lateral raises 2 x 15
Shrugs 2 x 15
Shoulder press d-bells 2 x 15
Friday:
Squats 2 x 15
Leg Curl 2 x 15
Flat Bench D-bells 2 x 15
Dips no weight (yet) 2 x 15
Pull-ups with assistance 2 x 15
Lateral raises 2 x 15
Shrugs 2 x 15
Shoulder press d-bells 2 x 15
My questions are:
1.) Is this the right routine for HST? Meaning, it is essentially 3 days of the same exercises…is that correct? I am going to add 5-10lbs each workout for the 2 week (15 rep) cycle, but do I need different exercises in there or is this ok? this is ok for now.. and yes, you increase the weight every workout.
2.) Is it OK to do Tuesday and Wednesday (back to back)? It works best for my work schedule…that’s why I ask -- no.. you need to have a day to rest and recover. you are ripping your muscle fibers and if you don't give them time to heal it will just be detrimental to your progress and can actually cause you to decline in your goals
3.) When I move to my next 2 week cycle (10 rep cycle), do I need to go through all of my exercises again and recalculate what my 10rm is? If so, should I change my exercises up, or am I cool to keep this exact exercise routine? Also, do I, as with the 15 rep cycle, start my 10 rep cycle at about 705 max, as well?yes.. it is fine to change up the exercises. in fact.. i recommend it. BUT keep some of the main compound movements (ex - deadlifts... squats.. overhead press of somekind, some kind of bench press.. ETC.) I change up my routine after every 3 workouts usually. for instance.. after 3 lifting days of increasing the weight on flatbench.. then i switch to incline bench with freeweights and start over increasing the weight each day.
4.) I’m not super strong, though I’ve been working out awhile. Today, I started my 15 rep cycle and for d-bell bench, I started at 30 lbs or (2 15 lb d-bells)…it was obviously very light…with my 15 rm being 80 lbs, this is correct though, right?yes.. it is correct. the first few days will be easy. this is why I sometimes start at a higher weight, and increase for 3 days.. and then change up the routine b/c lifting db weights for 6 days is pointless b/c I start at such a light weight.
this is just MY opinion though. it works well for me.
5.) Should I add a incline bench in this routine somewhere? Either every other workout or in addition to my normal every workout? some kind of benchpress is one of the main compound movements. yes you need it. whether it be flatbench.. incline, or whatever. (flatbench bb is the best)
These are a few of my questions concerns and I thank you for the assistance
_____________________________
--J
24 yrs old (The Fox is CUTTING!!!!)
Current wt-195
32 in" waist ------- 6'1"
Current BF : 11% ---- 16.5 in'' bicep
300 lb. max bench (on June 4th, 2008)
225 lb. Sitting 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
Biotest BCAA's, Bodyfortress BCAA's, ON 100% Gold standard whey, ON Casein, ON BCAA powder,
Multi-vit., Fish Oil, Vit. C
(in reply to rtg313s)
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RE: HST Type Routine - 4/15/2008 7:43:24 AM
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rtg313s
Posts: 12
Joined: 9/5/2007
Status: offline
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Awesome. Thanks for the reply. So, in your opinion...my 3 days of exercises (though they are the same exercises each day) constitute a solid program that have plenty of compounds and hit my bodyparts enough?
(in reply to TheSilverFox)
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RE: HST Type Routine - 4/15/2008 7:47:52 AM
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TheSilverFox
Posts: 1590
Joined: 1/14/2008
Status: offline
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quote:
ORIGINAL: rtg313s
Awesome. Thanks for the reply. So, in your opinion...my 3 days of exercises (though they are the same exercises each day) constitute a solid program that have plenty of compounds and hit my bodyparts enough?
your welcome.
yes.. your program looks very good for a beginner HST program. progress slowly though.. don't try to push things too fast just b/c you "think" it's too easy... I EFFED up my knee this way squatting.
everything looks good except for the lateral raises. yes.. they are a good exercise.. and i would definately do them for 3 workouts to start out, but there's other things you could be doing IMO that are better. and you can change up the routine in 3 workouts a bit if you want to do some different ISOlation exercises at the end after all the compound movements are done
OH, and btw.. i just noticed that you are doing shoulder press at the end of your workout??? do the compound movements first.. and the isolations last. so more like "deadlifts, squats, benchpress, overhead press, rows, shrugs, bicep curl of some kind, some type of tricep workout, and calves at the end.
^^ that's the layout of my routine. big compound first. alwayyyyyyys legs first. they are your biggest muscle.. and then work down the smallest muscle. other than that.. it looks good.
_____________________________
--J
24 yrs old (The Fox is CUTTING!!!!)
Current wt-195
32 in" waist ------- 6'1"
Current BF : 11% ---- 16.5 in'' bicep
300 lb. max bench (on June 4th, 2008)
225 lb. Sitting 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
Biotest BCAA's, Bodyfortress BCAA's, ON 100% Gold standard whey, ON Casein, ON BCAA powder,
Multi-vit., Fish Oil, Vit. C
(in reply to rtg313s)
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RE: HST Type Routine - 4/15/2008 10:35:40 AM
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rtg313s
Posts: 12
Joined: 9/5/2007
Status: offline
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Thanks again for the help. i just had one fianl question. If I do switch from lateral raises or even from flat bench to incline, do I start over at the 70% mark. For isntance, If I start my flat bench at 125 lbs (wkout 1), then 130 (wkt 2), then 135 (wkt 3) and i switch over to incline bench, do I go with the 70% of my 15 rmax for incline, or do I just try and go with 140 (or essentially my 85% max)? Does that make sense?
(in reply to TheSilverFox)
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RE: HST Type Routine - 4/15/2008 10:46:37 AM
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TheSilverFox
Posts: 1590
Joined: 1/14/2008
Status: offline
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quote:
ORIGINAL: rtg313s
Thanks again for the help. i just had one fianl question. If I do switch from lateral raises or even from flat bench to incline, do I start over at the 70% mark. For isntance, If I start my flat bench at 125 lbs (wkout 1), then 130 (wkt 2), then 135 (wkt 3) and i switch over to incline bench, do I go with the 70% of my 15 rmax for incline, or do I just try and go with 140 (or essentially my 85% max)? Does that make sense?
yea...
for example. lets say you're on your 15 rep workweek and on flatbench bb.
2x15 with 155
2x15 with 165 on day 2
2x15 with 175 on day 3.
now.. lets say you're at your 15 rep max. you can't really increase the weight anymore and still do 15 reps.
This is when i switch over to incline db benchpress.. or whatever other kind of BP.
the weight will be different.. but i start over and work back up to my 15 rep max
so... lets say you switch to incline DB press
2x15 with 60's on day 4
2x15 with 70's on day 5
2x15 with 75's on day 6
now you end your 15 rep cycle and start on your 10 rep cycle. make sense?
_____________________________
--J
24 yrs old (The Fox is CUTTING!!!!)
Current wt-195
32 in" waist ------- 6'1"
Current BF : 11% ---- 16.5 in'' bicep
300 lb. max bench (on June 4th, 2008)
225 lb. Sitting 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
Biotest BCAA's, Bodyfortress BCAA's, ON 100% Gold standard whey, ON Casein, ON BCAA powder,
Multi-vit., Fish Oil, Vit. C
(in reply to rtg313s)
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RE: HST Type Routine - 4/15/2008 6:17:37 PM
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].superman.[
Posts: 89
Joined: 2/3/2008
Status: offline
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Thanks Nmoney and silverfox,
_____________________________
Age : 17
Height: 6;0
Weight: 190
Working Out Since: September 2007
Current Supplements: Optimum 100% Whey
Currently: cutting
Squat: 235 x 5
Deadlift: 225 x 5
Bench: 200 x 3 190x 5
(in reply to Nm0ney34)
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RE: HST Type Routine - 4/15/2008 6:21:05 PM
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TheSilverFox
Posts: 1590
Joined: 1/14/2008
Status: offline
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quote:
ORIGINAL: ].superman.[
Thanks Nmoney and silverfox,
np. i just hope that everyone realizes that the numbers listed above were examples ONLY to show how you increase the weight each time.
so.. basically.. what i'm saying is.. DON"T TRY TO LIFT those numbers. figure out what works for you and do your own weight and numbers. i was just using those as a reference. don't need guys hurting themselves on my behalf
_____________________________
--J
24 yrs old (The Fox is CUTTING!!!!)
Current wt-195
32 in" waist ------- 6'1"
Current BF : 11% ---- 16.5 in'' bicep
300 lb. max bench (on June 4th, 2008)
225 lb. Sitting 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
Biotest BCAA's, Bodyfortress BCAA's, ON 100% Gold standard whey, ON Casein, ON BCAA powder,
Multi-vit., Fish Oil, Vit. C
(in reply to ].superman.[)
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RE: HST Type Routine - 4/19/2008 12:16:53 PM
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Yet
Posts: 1195
Joined: 3/19/2007
Status: offline
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This thread really should be a sticky.
_____________________________
Official Petition to Reinstate Out Of Bounds.
President of the Emancipation Detoxification. DBB's oldest forum group, punching baby seals since 2/12/08.
I have found the truth; nobody hides their identity from ED.
quote:
ORIGINAL: coldfire
Alright, you got me. I am Steven Hawking, and bodybuilding is my new hobby. I am sick of physics. I wish I could train, and not just read about others training.
Quote of the Month:
quote:
ORIGINAL: twistedlink
**** happens and youre never going to look better than Yet, just deal with it
(in reply to TheSilverFox)
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RE: HST Type Routine - 4/19/2008 3:18:11 PM
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spikegt
Posts: 27
Joined: 8/5/2007
Status: offline
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quote:
ORIGINAL: Yet
This thread really should be a sticky.
X2
(in reply to Yet)
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RE: HST Type Routine - 4/19/2008 4:24:05 PM
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nrod9
Posts: 133
Joined: 1/3/2007
Status: offline
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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
(in reply to gilby)
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RE: HST Type Routine - 4/19/2008 6:14:14 PM
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kingyoto
Posts: 516
Joined: 9/29/2007
Status: offline
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quote:
ORIGINAL: spikegt
quote:
ORIGINAL: Yet
This thread really should be a sticky.
X2
x3
_____________________________
"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
(in reply to spikegt)
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RE: HST Type Routine - 4/24/2008 8:57:20 PM
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Jrrcsava1
Posts: 109
Joined: 11/17/2005
From: Northern VA
Status: offline
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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.
(in reply to kingyoto)
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RE: HST Type Routine - 4/25/2008 1:06:46 AM
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Nm0ney34
Posts: 861
Joined: 11/19/2006
Status: offline
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"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."
__________________________________________
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.
quote:
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.
_____________________________
www.Nikdesigns.com
6'3"
currently 225, cutting down.
Goal is to get to 215-220, 10-12% bf
(in reply to Jrrcsava1)
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