HST For Dummies : Part III (Advanced)
[b][size=5][center]Workout Plans for Muscle Building and Fat Loss : For the Beginner, Intermediate, and Advanced HST'er[/b][/size][/center]
So you're read over Part I and Part II, and you're liking the sound of HST. You're all psyched to start, but you don't know exactly where to start. Or maybe, you've done a couple cycles of HST and you love it, but you're ready for something a bit more advanced. Well, this article will help you with that. I will provide you with example routines for beginner, intermediate, and advanced lifters. I will also provide explanations of all of the exercises and methods that will be chosen, so that you're not completely lost.
NOTE : In each program, I have repeated sections that are the same in each program. So, in order to get some of the concepts, you don't have to read every program. Just skip to the program that you want to read, and everything is there for you.
[b][center][size=4]Muscle Building Programs[/b][/center][/size]
[b]Beginner[/b]
Exercises :
Squat
Stiff-legged Deadlift
Bench Press
Bent Row
Military Press (seated)
EZ Bar Curl
Lying Triceps Extension
Standing Calf Raise (on board)
[b]Sets :[/b] 1x15, 2x10, 3x5, 2 weeks of 5RMs
[b]Ideology Explained :[/b]
This is a very bread and butter HST routine, and is perfect for any beginner. There's not too much to explain here, you learned everything you need to know in the first two articles. You'll be doing 1 set for the 15s block, 2 sets for the 10s block, and 3 sets for the 5s block. You'll also do 3 sets for the two weeks of 5 rep maxes. Now for exercise explanations :
Squat - the king of all exercises, you need to squat. Squats will hit all parts of your legs, as well as stimulate growth throughout your entire body.
Stiff-legged Deadlift - stiff-legged deadlifts make a perfect combo with squats. You get more emphasis on the hamstrings, as well as your back, whereas the squats will hit your quads and glutes more.
Bench Press - the bench press is known by some as the king of upper body exercises. You'll be hitting your chest, shoulders, and shoulders mainly. The bench press is a great starter exercise for anyone.
Bent Row - this is a great exercise for your lats, as well as your biceps. This is another compound exercise, which work very well for beginners and advanced lifters as well.
Military Press - the best overall shoulder builder. MPs are another great lift for upper body power and size. You'll be doing them seated to place more emphasis on form, rather than using body momentum to do the lift.
EZ Bar Curl - I like using the EZ bar because it is easier on the wrists. Plain 'ol curls (combined with rows) are all that your biceps need to stretch the sleeves.
Lying Triceps Extension - a great exercise for triceps mass. I like doing these with an EZ bar also, because of the less stress on the wrists.
Standing Calf Raise - great overall calf mass builder. Do them on a board for added stretch.
And there you have it. Don't turn down this program just because it looks simple, IT WORKS! Just because a program isn't super complex doesn't mean that you won't gain well off of it. Sometimes, simpler is better.
[b][size=4]Intermediate[/b][/size]
[b]Exercises :[/b]
Squat
Stiff-legged Deadlift
Incline DB Press
Parallel Bar Dip
Bent Row
Military Press
Partial Curl (bottom to halfway up)
Lying Triceps Extension
Standing Calf Raise (on board)
[b]Sets :[/b] 2x10, 2x5, 4 weeks of 5RMs/clusters (10 rep total)
[b]Special methods used :[/b]
Cluster reps
Strength test days
Metabolic fatigue sets
[b]Ideology Explained :[/b]
Now we're kicking it up a notch, and adding in some new methods. This program is good for those who have done a couple cycles of HST, and are ready to try something new and different. The explanations can be a bit tricky, but you should be able to understand what I'm saying.
The first four weeks are just standard HST, no problems there. You have your two weeks of 10s, and 2 weeks of 5s. The 5RM period is going to be extended, and we're going to be clustering for the most part.
A cluster set is a set in which you take a pre-determined amount of reps, and do small 1-3 rep "clusters" to build up to the desired amount of reps. In this case, you're going to be working up to a total of 10 reps. Once you hit your 10 reps, you're done with that exercise. As for rest in between sets, take as long as you need before you feel ready for the next set. Don't rush this, take as much time as you need. Why do clusters? You'll be able to hit the desired amount of reps with your 5 rep max, but you'll be minimizing CNS fatigue, which can lead to overtraining.
A strength test day is just another word for a 5RM day, and it will determine what weight you use next for your cluster workouts.
After you have built up to your 5RM (end of week 4), you'll be starting with week 5. On Days 1 and 2, you'll use cluster sets and do a total of 10 reps for each exercise (in 1-3 rep clusters of your 5RM). On Day 4, you'll have a strength test day. All you'll do is re-test your 5RMs (keep with 2 sets, 2x5) on every exercise. Then, the following week, you'll cluster on Days 1+2 again, but you'll use the weight from the 5RMs that you just found on Day 3 of the previous week.
Now that you know that, I'll show you what you'll be doing for metabolic fatigue. You will incorporate these sets after the 10s, at the start of the 5s. A metabolic fatigue set is a set of 15 reps, with a relatively light weight. The point here is to get a nice "burn". After you finish the last set for a particular body part, you'll perform a set of 15 reps to get the "burn". You'll do this to add hypoxic stress and increase post workout nutrient shuttling to your muscles. So, once you finish both incline dumbbell press and dips (chest), you'll do a 15 rep set with flat dumbbell flys. The weight should be somewhat heavy, but not extremely straining (ie the weight you would use for a mid-15s HST set). Here's what exercises you will use for metabolic fatigue sets :
Quads - Leg Extension
Hamstrings - Leg Curl
Chest - Flat DB Fly
Lats - Bent Row
Shoulders - Side Lateral Raises
Biceps - EZ Bar Curls
Triceps - Cable Pressdown
[b]Now on to the core program exercise explanations :[/b]
Squat - the king of all exercises, you need to squat. Squats will hit all parts of your legs, as well as stimulate growth throughout your entire body.
Stiff-legged Deadlift - stiff-legged deadlifts make a perfect combo with squats. You get more emphasis on the hamstrings, as well as your back, whereas the squats will hit your quads and glutes more.
Incline DB Press - incline bench press will work your upper chest more, and is a great exercise for chest mass, and the appearance of chest mass.
Weighted Dips - this is a great exercise to combine with incline dumbbell press, it will hit your lower chest and triceps hard.
Bent Row - this is a great exercise for your lats, as well as your biceps. This is another compound exercise, which work very well for beginners and advanced lifters as well.
Military Press - the best overall shoulder builder. MPs are another great lift for upper body power and size. You'll be doing them seated to place more emphasis on form, rather than using body momentum to do the lift.
Partial Curl - By going only halfway up, you'll be able to use a much heavier load, while still adding plenty of overall mass to the biceps.
Lying Triceps Extension - a great exercise for triceps mass. I like doing these with an EZ bar also, because of the less stress on the wrists.
Standing Calf Raise - great overall calf mass builder. Do them on a board for added stretch.
There's the intermediate program. You have some new methods implemented, and some minor exercise changes. This is a nice step up from basic HST after you have done a couple of the basic cycles.
http://i145.photobucket.com/albums/r205/WordtoHerb/hypertrophy.jpg
Hey,
I am new to this forum and this is my first post. I am not new to weight lifting but and not a professional either. I was considering doing this routine and as i read it and the previous two articles i was still confused. However, i reread them several times (very bored at work) and think i understand them now. I wrote out the weeks for myself and just want to make sure im understanding it correctly.
Is this the correct way to follow this workout? I figured i would make a nice excell document considering it seems there are a couple people confused by this workout and having it laid out visually definitely helps me.
Sorry i could not post the image or a link. The forum says i need 30 or more posts in order to be able to publish images so I had to put the link in the title of my post haha. If my spreadsheet is correct perhaps someone wouldnt mind reposting it so its easier to see?