help a noob with HST

yes i've done some searching, but most hst threads are results threads.... i understand that the point of HST is constant progression, and the weight you end with one week is the weight you start with the next week, right? from that i understand that the weight in each workout progressively increases for each exercise? the thing i don't really know how to do is put together a routine... never really came across something that explained how. i was wondering if someone could help me put one together, give me a few example routines, or give me a link that sorta explains it... i thought i would be happy with where i am and just slowly putting on lean mass, but i can't do it. 

i suggest you go to the main HST website and read thru all of that info.

go to www.hypertrophy-specific.com... or something around those lines (use google to find it)

also.. here's a real good sticky thread with some more useful info on HST.
http://www.discussbodybuilding.com/3_DAY_FULL_BODY/m_303404/tm.htm

read up on all that, and if you still have some questions we'llbe happy to help

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

well i currently have my routine on the online journal.  You could also find a routine that SilverFox has done and felonyr301 too.  here is a real good link to get you started:  http://www.discussbodybuilding.com/m_369597/mpage_1/key_hst/tm.htm#369597
 
I would read that look at some of our routines and then come up with something on your own and post in the critique my training forum.  remember HST is not a routine its a training principle.  It can be used for any routine.

No the leg press is not the same as doing squats.

alright i read through both of those... here's my questions:

1. so each workout the weight stays the same for each exercise?
i.e. if i'm doing squats at 185 for my 15 RM, both sets are at 185 for one day and then the next workout i'd move up in weight?

2. my only mode of transportation right now is via bicycle. therefore, between riding to work and if i ride to workout, i'm riding about 30 miles a day. how bad would this be since i'm obviously trying to put on mass? could i just compensate it and eat anything and everything i see?

3. as i just said, i'll be riding ~30 miles a day... my legs get quite a good workout from this, as is. would you still recommend doing squats and deads after 20 miles of riding with another 10 mile ride home?

4. my triceps and chest are 2 parts of my body that are definitely lacking, are both of these alright to do iso's for after the routine?  

1. so each workout the weight stays the same for each exercise?
i.e. if i'm doing squats at 185 for my 15 RM, both sets are at 185 for one day and then the next workout i'd move up in weight?

 
yes.. exercises you do is done with a consistent weight.. the weight is then increaseed 5-10lbs on the next workout.. Before you begin the progrom you should figure out your 15/10/5 RM's... then work backwords...
 

2. my only mode of transportation right now is via bicycle. therefore, between riding to work and if i ride to workout, i'm riding about 30 miles a day. how bad would this be since i'm obviously trying to put on mass? could i just compensate it and eat anything and everything i see? 
 

 
Don't go crazy eating... just as you should calculate out your routine.. you should do the same with your diet.. adjust it according for the cals your burning riding your bike.. replace the cals with healthy food not junk..
 

  3. as i just said, i'll be riding ~30 miles a day... my legs get quite a good workout from this, as is. would you still recommend doing squats and deads after 20 miles of riding with another 10 mile ride home?

 
Riding a bike is never going to build massive legs... So yes.. you need to do the squats.. Squats should be the foundation of any weight training program..
 

4. my triceps and chest are 2 parts of my body that are definitely lacking, are both of these alright to do iso's for after the routine?   

 
There's absolutely no need to include any isolations in an HST type routine... If you design a good solid routine with basic compound lifts.. your pecs and tri's will get more than enough stimulation... Now with that said.. if you want to add some iso's for your tri's.. add a few sets of Skullcrushers each week.. Bench will more than work the pecs.. nothing else is needed.. at least not at this time in your training..

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

 

ORIGINAL: CSP

alright i read through both of those... here's my questions:

1. so each workout the weight stays the same for each exercise?
i.e. if i'm doing squats at 185 for my 15 RM, both sets are at 185 for one day and then the next workout i'd move up in weight?

2. my only mode of transportation right now is via bicycle. therefore, between riding to work and if i ride to workout, i'm riding about 30 miles a day. how bad would this be since i'm obviously trying to put on mass? could i just compensate it and eat anything and everything i see?

3. as i just said, i'll be riding ~30 miles a day... my legs get quite a good workout from this, as is. would you still recommend doing squats and deads after 20 miles of riding with another 10 mile ride home?

4. my triceps and chest are 2 parts of my body that are definitely lacking, are both of these alright to do iso's for after the routine?  

 
1. correct, just move the weigh up the next workout not the next set.
 
2.eating is the only way that you are going to be putting on mass, so yeah eat whatever you can.
 
3.thats a tough situation.  i would still do squats and deads and that would be it for legs.
 
4. most will say compounds! compounds! compounds! but i think isolations are just as beneficial . i'm currently in a HST routine, i focus more on compounds but i do isolations such at flies(chest), overhead extensions (tri), leg extensions/curls (obviously legs) and that is it for isolations. i think you could add them in there if you feel you need them.
 
 sheeze 30 miles a day, i run 5 a day and think thats hard lol

well i think the first thing for me to do then would be to figure out all my maxes. should i do all of each max in a day? i.e. all the 15 rep maxes one day. rest, do all my 10 reps... etc?
or should i take a few weeks and figure everything out?  

find out all your maxes, and pick out your main exercises (routine) that you wish to do.  make sure you get everything set up first before you give it a go.

my vote is that you do primarily compounds, and MAAAAAYbe a few isolations at the end if you feel you need to/have the energy.

this program is gonna kick ur butt the first time if you're not used to doing endurance compound lifting.. b/c that's basically what it is for 2 or so week.   2 reps of 15 with minimal rest.    

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

I will say that you could set up a routine where you squat 1 day and dead the other.  like a A B routine where 1 week you'll do A B A and the other B A B.  You don't have to squat and deadlift everyday like myself and silverfox does/did.
 
Have you figured out what kind of routine you are wanting yet?  type of excercises you at least want to do?
 

No the leg press is not the same as doing squats.

thought about it briefly. i'm thinking about looking at as many routines as i can and incorporate the compound lifts that will give me what i want, obviously. the thing is, i don't want to get huge. i'd like to be big, but functional big. i have a bit of research to do yet. tonight will be my first day of the 30 mile ride, though. i'll figure out my max on squats and bench today at least. i'll let you guys know when i figure the rest out.

ORIGINAL: CSP

thought about it briefly. i'm thinking about looking at as many routines as i can and incorporate the compound lifts that will give me what i want, obviously. the thing is, i don't want to get huge. i'd like to be big, but functional big. i have a bit of research to do yet. tonight will be my first day of the 30 mile ride, though. i'll figure out my max on squats and bench today at least. i'll let you guys know when i figure the rest out.

 
??
 
you probably won't have anything to worry about for several of years.  <== not being mean but just honest

No the leg press is not the same as doing squats.

yea i understand. but when i say i don't want to be too big... i really mean it. i'd much rather be very cut with some muscle on me than have bulky muscle. i figure with about 3 or 4 cycles of hst i would pretty much be where i want, if not more so depending on my diet. yes, just 3 or 4 cycles... it's really not hard for me to look big at only 5'9". cristiano ronaldo is a pretty good example of what i want to look like but with just a bit more on the arms:




[image]local://21086/25EFBB6FDF614FB1A24A669FAB50102C.jpg[/image]

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i bet a good year or so with CLEAN eating, and utilizing some hardcore HST would yield you the results you want. 

just really depends on where you're at right now, weight and BF%-wise...

1.) clean diet with excess calories (you can't gain weight unless you get extra.. but the right kind)
2.) lots of lifting (hst)

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

right now i'm at somewhere between 165 and 170 at probably around 10% BF. my diet has been awful, though, and my lifting has been pretty lack luster. but research and putting everything into action will cure that. it'll be a lot easier when i have a gym in my basement too...

edit: my goal is to be 185 with about 6% BF

ORIGINAL: CSP

yea i understand. but when i say i don't want to be too big... i really mean it. i'd much rather be very cut with some muscle on me than have bulky muscle. i figure with about 3 or 4 cycles of hst i would pretty much be where i want, if not more so depending on my diet. yes, just 3 or 4 cycles... it's really not hard for me to look big at only 5'9". cristiano ronaldo is a pretty good example of what i want to look like but with just a bit more on the arms:




[image]local://21086/25EFBB6FDF614FB1A24A669FAB50102C.jpg[/image]

The point that is being made is getting "too big" isn't easily attainable.  It's an old chestnut.  Everyone says this line. It's as if they have the option of being huge but simply choose not to take it out of preference.  Most people who state this haven't even dipped their toe in the water.  It's the equivalent of claiming that you don't want to be a golfing pro before you've even swung a club.

The most effective training methods are used to build muscle.  Quite often the only difference between being moderately big and (what is portrayed as) "huge" is time and dedication. 

You don't take a slower car or different route to reach a midway point.  You take the same car and route stopping at the desired destination.