Chip Bronson
New Member
hey bros, what's up? i've just gone through 2 cycles of hst and the results were excellent for me. up 10lbs in 4 months and perhaps even down a bit in bf%. but i felt i needed a break as hst is really, really tough. consistently raising that weight and trying to keep those reps up gets quite hard after a few months... so, for the past few weeks and for the next couple of months i'm doing the following workout instead. i'll pick up with another hst cycle for the end of the year.
anyway, the focus of this workout is still to increase overall strength and size but i feel it gives me more rest in between really heavy sessions of squatting and deadlifting. i'm training eod splitting the body into 2 workouts, workout 'a' and workout 'b'. the foundation of 'a' being the squat and for 'b', it's the deadlift. this way i don't do squats AND deads in the same routine, 3x/week. believe me, this WILL get to ya after a while...
workout 'a'
squats 5 sets x 10 reps
calf raises 5 sets x 40-50reps
barbell rows 4 sets x 10 reps
incline barbell press 3 sets x 10 reps
workout 'b'
deadlifts 5x5
weighted pullups 3x5
weighted dips 3x6
seated db press 3x6
calf raises 3x12 reps
* abs are worked at the end of every workout with a superset like:
hanging leg raises & weighted crunches (2 sets of 10-12 reps each)
or
hanging knee raises & incline crunches (2x10-12)
** cardio is 15-20 minutes of steep incline walking (e.g. 8% incline @ 3.2mph)and is performed following every workout.
again, i'll be doing this workout for about 2 months after which i'll take a couple of weeks off and start up a modified hst cycle prioritizing arms and calves while just 'maintaining' the rest of the muscle groups. let me know what you guys think or if you have any ideas on how to optimize this approach. thanks.
anyway, the focus of this workout is still to increase overall strength and size but i feel it gives me more rest in between really heavy sessions of squatting and deadlifting. i'm training eod splitting the body into 2 workouts, workout 'a' and workout 'b'. the foundation of 'a' being the squat and for 'b', it's the deadlift. this way i don't do squats AND deads in the same routine, 3x/week. believe me, this WILL get to ya after a while...
workout 'a'
squats 5 sets x 10 reps
calf raises 5 sets x 40-50reps
barbell rows 4 sets x 10 reps
incline barbell press 3 sets x 10 reps
workout 'b'
deadlifts 5x5
weighted pullups 3x5
weighted dips 3x6
seated db press 3x6
calf raises 3x12 reps
* abs are worked at the end of every workout with a superset like:
hanging leg raises & weighted crunches (2 sets of 10-12 reps each)
or
hanging knee raises & incline crunches (2x10-12)
** cardio is 15-20 minutes of steep incline walking (e.g. 8% incline @ 3.2mph)and is performed following every workout.
again, i'll be doing this workout for about 2 months after which i'll take a couple of weeks off and start up a modified hst cycle prioritizing arms and calves while just 'maintaining' the rest of the muscle groups. let me know what you guys think or if you have any ideas on how to optimize this approach. thanks.
