Trying to Understand HST!

[MACHI]

Rep Maxes for all exercises assumed to be 100lbs for simplicity

WEEK 1

MONDAY: all exercises 15 reps of 50lbs - 1 set each exercise
Flat Bench
Incline bench
Lat pull downs (under chin)
Barbell Row
Upright Rows
Barbell Shrugs
Back raises

TUESDAY:all exercises 15 reps of 50lbs - 1 set each exercise
Squat
Deadlift
Standing Calf raises
Abs (Weight Machine)
Military press (Alternating under chin and behind head)

WEDNESDAY: Mondays exercises at 60lbs 15reps and 1 set
THURSDAY: Tuesday's exercises at 60lbs 15reps and 1 set
FRIDAY: Monday's exercises at 70lbs 15reps and 1 set
SATURDAY: Tuesday's exercises at 70lbs 15reps and 1 set
SUNDAY: REST

WEEK2: Repeat process to at 80 -90 -100 lbs respectivelly
WEEK3: Use max weight at 10RM and repeat process as in weeks1 and 2
WEEK5: Use max weight at 5RM and repeat process as in weeks 1 and 2

 

[Turbo1]

It all depends on how you prefer the workout bro. I will say this first. You have way to many exercises in there! You need to cut down to about 8-10 exercises. I believe Bob Smith did a split routine between upper and lower body. Do a search on other threads...I posted some questioins about it as well.

Essentially you need to determine how much weight you are going up each workout. Take 1 exercise for example
Bench...Your 15RM for Bench is 200lbs. so you want to go up 10lbs each workout.

Mon- 150lbs 15reps
Wed 160lbs 15reps
Friday-170lbs 15reps
Mon-180lbs 15reps
Wed 190lbs 15reps
Friday-200lbs 15reps

Have u visited the website at all??

www.hypertrophyspecific.com Read it all..

I'm sure some others will chime in with some more advice. hopw this helps some.

 

[Turbo1]

I would say stick to 2 exercise for your major muslce groups, Back, Legs, Chest. Bi's Tri's Shoulders should only have 1 exercise.

 

[MACHI]

I would say stick to 2 exercise for your major muslce groups, Back, Legs, Chest. Bi's Tri's Shoulders should only have 1 exercise.

Thanks a lot Turbo. I couldn't find a working link to the website before. The website helps out a lot. It had a sample workout that answered all my ?'s.

 

[Turbo1]

Thanks a lot Turbo. I couldn't find a working link to the website before. The website helps out a lot. It had a sample workout that answered all my ?'s.

GREAT BRO!! KEEP US UPDATED ON WHAT YOU DECIDE TO DO!! POST YOUR WORKOUT HERE IN THIS THREAD! Just because you think you have it figured out dont mean you do. Post it up here and we might be able to help you tweek it a bit to help suit your goals! GOOD LUCK!!

TURBO

 

[Bob Smith]

Mach, just looking over your plan, you really need to cut way back on the number of movements per bodypart. Feel free to ask any other questions.

 

[Freddy]

Listen to Bob Smith.

 

[MACHI]

Final ?'s

Ok guys thanks for the responses... I edited my original post with what I think will be best. I tried to incorporate what the website said and what you guys are saying (which is the same anyways).

I guess the only question I have is regarding my splits. Do you guys think those splits Monday/Tuesday would be best?

If you guys could (or would want to) pick one exercise from Monday and move it to Tuesday what would it be? Or do you think its fine the way it is.......?

I'm posting my diet for you guys to get a quick look at too....thanks for the advice in advance

Goals, by the way, are to gain as much mass as possible - Not to worried about fat but I'm somewhat conscious of it.......

TIME MEAL (protein carbs cals)
8:20am 3 eggs 18.6 1.8 222
1 weight gainer shake 17 160 713
2 slices toast w/B & J 6 34 180
1 svg fruit 0 18 75
41.6 213.8 1190
12:20am 1 tuna sandwich 2SB+.5CT+.5tbsp mayo 22.25 34 367.5
1 Lmeat sandwich 2SB+.5CT+.5tbsp mayo 9 37 330
1 hard boiled egg 6.2 0.6 74
1 glass milk 2C 16 24 240
1 svg fruit 0 18 75
53.45 113.6 1086.5
5:20am 1 chicken breast 65.6 0 430
1 whey shake (w/milk) 39 26 350
pasta carbs 6.7 39.7 197
salad + veggies 0 0 0
111.3 65.7 977
8:20am 1 chicken breast 65.6 0 430
salad + veggies 0 0 0
bread carbs 0 17 80
1glass juice 0 31 125
65.6 48 635
11:20am 1 chicken breast 65.6 0 430
salad + veggies 0 0 0
1 glass gatormix 0 15 60
65.6 15 490
2:20am 1 whey shake 39 26 350
1 hard boiled egg 6.2 0.6 74
45.2 26.6 424

** Post Workout MRB 24 44 360

TOTALS 406.75 526.7 5162.5

 

[Aldara]

I was going to post something intelligent to add to the post like a productive and helpfull member of the forum, but I started to stare at Turbo1's Avatar and completely forgot who I was and what I was going to say......I'll just wipe the drool from the corner of my mouth and move on.....

 

[Turbo1]

I was going to post something intelligent to add to the post like a productive and helpfull member of the forum, but I started to stare at Turbo1's Avatar and completely forgot who I was and what I was going to say......I'll just wipe the drool from the corner of my mouth and move on.....

LMAO!! Its ok man, your not my first victim!!!

MACHI. I"m going to bed but i'll check out this thread tomorrow and give you my opinions

 

[Grizzly]

You know, HST comes pre-planned. My suggestion is to follow VERBATIM what Bryan Haycock has outlined. After having done that for 3 or 4 cycles, then you might think about tweaking.

 

[Bob Smith]

You know, HST comes pre-planned. My suggestion is to follow VERBATIM what Bryan Haycock has outlined. After having done that for 3 or 4 cycles, then you might think about tweaking.

Bingo, we have a winner!

 

[Grizzly]

Yeah! Do I get an all expense paid, round trip for two to Disney World?

 

[Bob Smith]

Yeah! Do I get an all expense paid, round trip for two to Disney World?

Why would you want to go to Disney World?

 

[Grizzly]

That's where everyone goes when they win something. It's the happiest place on earth. LOL Ok, how about an all expense paid trip for one to the Moonlight Bunny Ranch. 6 days and 7 nights.

 

[Bob Smith]

lol,

Disney is incredibly expensive, something like $50-70 per person per day, FOR ONE PARK! You could spend that same money at the Bunny Ranch, though the adventure wouldnt last nearly as long.

 

[Grizzly]

Shit! I saw some show on HBO about that place and them silly bitches think their ass is worth 1200 bucks a pop. Ahahahahhahahaha! That's hilarious! So, as you can see, Disney, though expensive, is still the better "bang"(I'm funny) for the buck.

 

[Bob Smith]

I think $1200 is for the cheap girls.

 

[Grizzly]

Probably. Once I hear a number bigger than 20 bucks, I stop listening. LOL For the most part, women should pay ME 1200 bucks for doing what I do.

 

[Bryan Haycock]

Rep Maxes for all exercises assumed to be 100lbs for simplicity

WEEK 1

MONDAY: all exercises 15 reps of 50lbs - 1 set each exercise
Flat Bench
Incline bench
Lat pull downs (under chin)
Barbell Row
Upright Rows
Barbell Shrugs
Back raises

TUESDAY:all exercises 15 reps of 50lbs - 1 set each exercise
Squat
Deadlift
Standing Calf raises
Abs (Weight Machine)
Military press (Alternating under chin and behind head)

WEDNESDAY: Mondays exercises at 60lbs 15reps and 1 set
THURSDAY: Tuesday's exercises at 60lbs 15reps and 1 set
FRIDAY: Monday's exercises at 70lbs 15reps and 1 set
SATURDAY: Tuesday's exercises at 70lbs 15reps and 1 set
SUNDAY: REST

WEEK2: Repeat process to at 80 -90 -100 lbs respectivelly
WEEK3: Use max weight at 10RM and repeat process as in weeks1 and 2
WEEK5: Use max weight at 5RM and repeat process as in weeks 1 and 2

I know you've already gotten several replies, but I thought I would suggest a few things.

2 day splits are just fine, especially for guys who have been training heavy for at least a year. Splits allow more higher volume per muscle group. I would suggest doing at least 2 sets per exercise if your going to split up the body into halves. Try 3 sets on selected exercises if you've got the energy.

I would suggest that you not do squats and deadlift on the same day. I would also suggest that you do one or the other every other leg day, but not each leg day. Once things get heavy the low back will suffer such high frequency of training. I would add leg extension and curls or use leg press every other workout in order to give the low back a break.

I would also suggest you not hit front delts on leg day. As it is, you will end up doing incline press one day, then military the next indefinately. That can get pretty hard on the shoulders. During the 15s it works out just fine, but once again, as things get heavy, the joints will suffer even if the muscle is growing.

I don't know if this added anything to what people ahve already suggested. Good luck and keep us up to date on your progress or any further questions.