Looking at my first HST routine

[Zaffy_Duck]

Done a 5x5 (12 weeks)
Done 4x8 (lycle Mcdonalds 12 weeks).

I have been looking for a new routine and found HST and i realy like the look of it. Can i just get this checked that i have it right?

Am i right in saying the workout is as follows ::

Weeks 1-2 (15 reps) , Weeks 3-4 (10 Reps) Weeks 5-6 (reps) 6-8 (maintain at 5 reps)


You workout your 15RM, 10RM and 5RM and then gradually load upto your max weight over the 6 workouts in each 2 week slot (it is a 3day a week routine). ??



EXAMPLE

Squats = 15RM = 100kg :: 10RM = 120kg :: 5 RM = 140kg


Week 1 (15 Reps) Day 1
Squats 1x15 (80kg)

Week 1 Day 2
Squats 1x15 (85kg)

Week 1 Day 3 (90kg)

Week 2 Day 1 (95kg)

Week 2 Day 2 (100kg)

Week 2 day 3 (105kg try to imprve max?)



And so on for every rep range and excersies?

Also, is it 1x15 followed by 2x10 followed by 3x5 or is there some other number of sets?

[Joelift]

Done a 5x5 (12 weeks)
Done 4x8 (lycle Mcdonalds 12 weeks).

I have been looking for a new routine and found HST and i realy like the look of it. Can i just get this checked that i have it right?

Am i right in saying the workout is as follows ::

Weeks 1-2 (15 reps) , Weeks 3-4 (10 Reps) Weeks 5-6 (reps) 6-8 (maintain at 5 reps)


You workout your 15RM, 10RM and 5RM and then gradually load upto your max weight over the 6 workouts in each 2 week slot (it is a 3day a week routine). ??



EXAMPLE

Squats = 15RM = 100kg :: 10RM = 120kg :: 5 RM = 140kg


Week 1 (15 Reps) Day 1
Squats 1x15 (80kg)

Week 1 Day 2
Squats 1x15 (85kg)

Week 1 Day 3 (90kg)

Week 2 Day 1 (95kg)

Week 2 Day 2 (100kg)

Week 2 day 3 (105kg try to imprve max?)



And so on for every rep range and excersies?

Looks like you have a solid understanding of it to me. Post your entire routine. Oh, and here is a website (which you've probably found) but it's very helpful http://www.hypertrophy-specific.com/hst_calc.html

[Zaffy_Duck]

The calc is useful as its a nice short cut

I am gonna go for 1set of 15 for compounds and 2 set of 15s for isolations first 2 weeks , followed by a straight 2x10 weeks 3-4 and 3x5 weeks 5-6.

The things is, how does the 5 rep weeks work with isolations? surely not a good idea to 5RM lat raises?

[Fifty+]

Done a 5x5 (12 weeks)
Done 4x8 (lycle Mcdonalds 12 weeks).

I have been looking for a new routine and found HST and i realy like the look of it. Can i just get this checked that i have it right?

Am i right in saying the workout is as follows ::

Weeks 1-2 (15 reps) , Weeks 3-4 (10 Reps) Weeks 5-6 (reps) 6-8 (maintain at 5 reps)


You workout your 15RM, 10RM and 5RM and then gradually load upto your max weight over the 6 workouts in each 2 week slot (it is a 3day a week routine). ??



EXAMPLE

Squats = 15RM = 100kg :: 10RM = 120kg :: 5 RM = 140kg


Week 1 (15 Reps) Day 1
Squats 1x15 (80kg)

Week 1 Day 2
Squats 1x15 (85kg)

Week 1 Day 3 (90kg)

Week 2 Day 1 (95kg)

Week 2 Day 2 (100kg)

Week 2 day 3 (105kg try to imprve max?)



And so on for every rep range and excersies?

Also, is it 1x15 followed by 2x10 followed by 3x5 or is there some other number of sets?

You should open the link below, go to the home page and then start reading the entire program (if you have not already). The idea is maintain low volume per workout so you can work the same muscle groups 3 times a week. 1-2 sets per exercise. Joelift made a good suggestion regarding posting your entire workout (at least for those of us who woul like to see it ). It's a good program. Give it 100%...and feed yourself!

[Zaffy_Duck]

Ok Heres is my routine. Have mad good size gains from 5x5 and 4x8, am basically at the stage where when you meet someone who you have not seen for 3-6 months they are in shock and automatically assume you are on steroids (oh the ignorance )

Anyway, my goal is to keep adding size till Febuary time by varying routines every 12-16 weeks. here is what i have for my HST

Following protocol of 1x15 (week1) 2x15(week 2), 2x10 (3-4), 3x5 (5-6)
+++++++



Squats
Leg Curls (no sldl as it effects my sports)

Incline Bench Press
Dips

Chins (wide and narrow 1 set of each)
Rows (same as above)

Shrugs

Shoulder Press
Rear Delt Raises
Lat Raises

DB Curls

Tri Extensions

Incline Leg Press (to make up for lack of SLDL and to work the glutes and hams abit more)

Abs

[Fifty+]

Ok Heres is my routine. Have mad good size gains from 5x5 and 4x8, am basically at the stage where when you meet someone who you have not seen for 3-6 months they are in shock and automatically assume you are on steroids (oh the ignorance )

Anyway, my goal is to keep adding size till Febuary time by varying routines every 12-16 weeks. here is what i have for my HST

Following protocol of 1x15 (week1) 2x15(week 2), 2x10 (3-4), 3x5 (5-6)
+++++++



Squats
Leg Curls (no sldl as it effects my sports)

Incline Bench Press
Dips

Chins (wide and narrow 1 set of each)
Rows (same as above)

Shrugs

Shoulder Press
Rear Delt Raises
Lat Raises

DB Curls

Tri Extensions

Incline Leg Press (to make up for lack of SLDL and to work the glutes and hams abit more)

Abs

Why no SLDL? Lunges would be useful to hit the hams. You should try to stay away from isolation exercises for this program. Try holding a dumbell between your feet for the leg curls. Use a very light weight the first time! Good luck with the program & with your goals.

[WeightGain_4000]

I would take out some of the shoulder iso exercises. So far it looks fine. Are you going up in 5lbs every workout?

[Fifty+]

I would take out some of the shoulder iso exercises. So far it looks fine. Are you going up in 5lbs every workout?

The laterals & BOL are listed in the sample workout when you refer to the HST web-site. The more experience you have the more you understand to use the most demanding exercises. The compound movements (shoulders press or military) with the two isolation exercises is enough for people just starting out.

[WeightGain_4000]

The laterals & BOL are listed in the sample workout when you refer to the HST web-site. The more experience you have the more you understand to use the most demanding exercises. The compound movements (shoulders press or military) with the two isolation exercises is enough for people just starting out.

Yeah, you're right. OP does have about 6 months or so of exp.

[Zaffy_Duck]

i dont do SLDLS as it can cause a awkward soreness in my hip area which effects my tennis and football (soccer).

How do the isolations work on the x5 part of the routine? Should i keep them at 2x10 but up the weight?