hst alternatin workouts?

[chiseled21]

I am new to hst; do you think that this would be a good workout or should I stick to one excercise rather than changing it up on wed.

Ex
Monday
Squats
Incline Barbell Bench
Flat Dumbell
Pull Down
BB Row
Military Press
Skull Crusher
BB Curl
Shrug
Abs

Wed
DL
Barbell Bench Flat DB Fly
Dumbell Dips
Down Pull up
Seated Row
Press Lateral Raise
Tri-extension
altmrnating DB curl
abs

Fri (repeat Mon Routine)

Would this be deviating too far from the original program. I have read many threads and a great deal of the frequently asked questions and have not seen a direct answer to these questions. Please post any and all opinions. I am looking foward to giving this type of training a try.
Thanks.(i had to change this due to typing in double the workout for mon)

 

[eleven11]

That looks pretty good. I'm just finishing my 3rd round of HST and I mix things up on Wed. too. like leg curls instead of SL deads etc..................11

 

[Freddy]

Squat 3 times a week. The rest is fine if you throw the squats back in.

 

[chiseled21]

Squat 3 times a week. The rest is fine if you throw the squats back in.

]

You do not think that this will be overtaxing my lower back doing DL and squat on the same day.
Thanks

 

[chiseled21]

by the way I started my hst training on Mon. and it kicked my ass. The weights were the lightest I have used in years but seemed effective. When I first used the HST calculator I was concerned that the first week would be a total waste(boy was I wrong).

 

[Chip Bronson]

i agree with freddy, get the squat in there 3x/week bro. squats and deads work great together. it's the barbell rows AFTER deads or squats that i worry about... and i also didn't see any work for the calves in your workouts. what i like to do is pick two exercises for back and chest and alternate those from workout to workout. this will help to prevent overtraining as well as keep you working out closer to your max weights. e.g., for the 4 weeks of 5's, i alternate deads with weighted pullups from workout to workout.

oh yeah, and the 15's WILL kick your ass the first time around at least. and by the second week of 5's you'll be feeling it as well. have fun and keep us posted bro.

 

[chiseled21]

i agree with freddy, get the squat in there 3x/week bro. squats and deads work great together. it's the barbell rows AFTER deads or squats that i worry about... and i also didn't see any work for the calves in your workouts. what i like to do is pick two exercises for back and chest and alternate those from workout to workout. this will help to prevent overtraining as well as keep you working out closer to your max weights. e.g., for the 4 weeks of 5's, i alternate deads with weighted pullups from workout to workout.

oh yeah, and the 15's WILL kick your ass the first time around at least. and by the second week of 5's you'll be feeling it as well. have fun and keep us posted bro.

Thank you for the detailed reply, I forgot to add the calve raises on my post. So if I understand your post on Mon and Fri you will do a different split for your chest and back that what you do on Wed.
Would a good example be:
Mon, Fri
Incl bench
Flat Dumbell
Barbell Row
Pull Down

Wed.
Dead lift
pull up
Dumbell Fly
Dip

 

[Bob Smith]

No, what he was talking about was
Workout A:
flat bench
pullups

Workout B:
incline DB
DLs

 

[chiseled21]

No, what he was talking about was
Workout A:
flat bench
pullups

Workout B:
incline DB
DLs

Hello Bob and Chip, I have been reading the board for years and the thing that got me interested in HST is the fact that you two guys are doing it. I am now a member at the hst board and am trying to iron out the details of my workout. I was wondering if you could maybe post your hst routine. Given the info. I received from you and Chip my routine may change to this. Please offer any suggestions.
Thanks.

workout a
squats
incline BB
Pulldown
Military press
Skull Crusher
BB curl
Shrug
Calf Raise
Abs

Workout B
Squats
DL
Flat Dumbell
Military Press
Skull Crusher
BB Curl
Shrug
Calf Raise
Abs

I tried to keep as many exercises consistent between workout a and b as possible as recommended by the guys at the hst board. What have your experiences been using hst?

 

[Bob Smith]

Looks very similar to what my program looked like. One note of caution, your elbows may not like skull crushers 3x/wk. I was doing California Presses (a mix of close grip and skull crusher) and it destroyed my elbows after about 3 weeks. I then switched to regular close grip and had no problems. Id put shrugs before your arm work. Other than that its lookin good!

 

[Chip Bronson]

the best thing about hst, and i know bob agrees, is that working out 3x/week is very do-able, so to speak, you don't get overtrained, you get a good workout, you look forward to your next workout, upping the weight, etc. great stuff. here's what i did for the last cycle.

squats
calf raises
pullups (weeks 1-2), barbell rows (weeks 3-4), alternate b/w deadlifts and weighted pullups for 5's (weeks 5-8)
incline db press & dips alternating each workout (wks 1-8)
seated db press
barbell curls
skullcrushers
abs

you can see it's not really a magic exercise or combo thereof. rather by focusing on increasing your poundages consistently, over a couple of monts time, in several compound movements, you will get stronger and gain size as well. if you really watch your diet you may even surprise yourself when you add a few lbs of mass and loose a couple of bf% points.

Hello Bob and Chip, I have been reading the board for years and the thing that got me interested in HST is the fact that you two guys are doing it. I am now a member at the hst board and am trying to iron out the details of my workout. I was wondering if you could maybe post your hst routine. Given the info. I received from you and Chip my routine may change to this. Please offer any suggestions.
Thanks.

workout a
squats
incline BB
Pulldown
Military press
Skull Crusher
BB curl
Shrug
Calf Raise
Abs

Workout B
Squats
DL
Flat Dumbell
Military Press
Skull Crusher
BB Curl
Shrug
Calf Raise
Abs

I tried to keep as many exercises consistent between workout a and b as possible as recommended by the guys at the hst board. What have your experiences been using hst?

 

[chiseled21]

Thanks for the responses. The concern of the elbow aches is one that I was worried about. I want to stick as close as possible to the basics of the program but feel that the same exercise over and over would prove to be too taxing on the joints. I guess my next question for you guys would be if I feel that I am unable to do a certain excerise due to joint pains (ie. BB curl, Skull Crusher) do you think or have you ever done a different exercise to suffice for that particular workout day. Maybe switching to a machine movement so that you are still hitting the muscle just not putting as much stress on the joints.
Thanks

 

[Bob Smith]

If your elbows are a concern, then I would suggest alternating tricep movements as well. The program as originally written by Bryan is a general outline and wasnt really meant to be the "HST program." HST isnt a program so much as its a group of principles. So I would alternate tri movements or just not do skull crushers at all.

 

[chiseled21]

If your elbows are a concern, then I would suggest alternating tricep movements as well. The program as originally written by Bryan is a general outline and wasnt really meant to be the "HST program." HST isnt a program so much as its a group of principles. So I would alternate tri movements or just not do skull crushers at all.

Thanks bob I appreciate your advice, you are always a great source of info.
What have your gains been like using the HST Routines? I tried the DC training method before and was not able to finish the program. I work out alone and the rest pause, negatives, and drop sets would have been a sure bet to injury. This program seems somewhat similar but more feasable for a person working out alone.

 

[Freddy]

It won't hurt your lower back.

Bodybuilders have weak lil girly spinal erectors anyway, you guys need some meat down there.