Reply
Results 1 to 5 of 5
  1. #1
    Registered User IcemanMTR's Avatar
    Join Date: Mar 2003
    Location: Columbus, OH
    Age: 36
    Posts: 16
    Rep Power: 0
    IcemanMTR has no reputation, good or bad yet. (0)
    IcemanMTR is offline

    HST odds and ends

    I have a few lingering questions about HST. I'm used to doing low volume routines like HIT, and was hoping I could get some reassurance from those who are more familiar with HST.

    I am in the middle of my first HST "cycle" right now, and am totally loving it. I'm not sure if I picked enough, or the best exercises though. Here are the seven excerises I picked, am I doing enough? Are these good ones?

    Incline
    Military Press
    Barbell Curls
    Tricep Cable Pushdowns
    Leg Press
    Calf Raises
    Machine Rows

    (I realize I don't have abs in there ... what do you guys on HST do for abs?)

    Also, what are you guys doing for your final two-week "block" of HST? I've read a few ideas, such as doing negatives or just going through with your final workout from the previous block six times. I'm considering the negatives as of now.

    Thanks
    Reply With Quote

  2. #2
    Registered User bskp's Avatar
    Join Date: Sep 2005
    Location: Denver, Colorado, United States
    Age: 41
    Posts: 73
    Rep Power: 183
    bskp has no reputation, good or bad yet. (0) bskp has no reputation, good or bad yet. (0) bskp has no reputation, good or bad yet. (0) bskp has no reputation, good or bad yet. (0) bskp has no reputation, good or bad yet. (0) bskp has no reputation, good or bad yet. (0) bskp has no reputation, good or bad yet. (0) bskp has no reputation, good or bad yet. (0) bskp has no reputation, good or bad yet. (0) bskp has no reputation, good or bad yet. (0) bskp has no reputation, good or bad yet. (0)
    bskp is offline
    i would choose squats over leg press and bb rows over machine rows. where's the chins/pullups?

    Do a couple sets of crunches after lifting or between lifting days. Do negatives if you have a spotter. If no spotter increase the weights and do cluster reps.
    Last edited by bskp; 04-11-2006 at 08:54 PM.
    Reply With Quote

  3. #3
    Open that pit up! abar's Avatar
    Join Date: May 2003
    Location: Athens, Ohio, United States
    Age: 34
    Posts: 1,061
    Rep Power: 219
    abar has no reputation, good or bad yet. (0) abar has no reputation, good or bad yet. (0) abar has no reputation, good or bad yet. (0) abar has no reputation, good or bad yet. (0) abar has no reputation, good or bad yet. (0) abar has no reputation, good or bad yet. (0) abar has no reputation, good or bad yet. (0) abar has no reputation, good or bad yet. (0) abar has no reputation, good or bad yet. (0) abar has no reputation, good or bad yet. (0) abar has no reputation, good or bad yet. (0)
    abar is offline
    I'd tend to go with bskp's post, but if you choose leg press that's fine, I like squats more but to each their own. You can build a fine pair of legs doing leg press. I would use close grip chins (or lat pulldown equivalent) because I think it is a better exercise than machine rows. Of course, I did machine rows last HST cycle in addition to LPD/chins.

    Only put your incline bench at a slight incline (like, just a tad past flat) to use more of your chest as opposed to shoulders.

    For abs I do weighted crunch machines. Lots of people who lift don't do abs, and it isn't necessary to lift them to get a six-pack, but they will help you on the compound lifts so it's a good idea to do them with weights. Just use a machine or pulley and add weight as per HST.

    Your exercises aren't terrible, of course.
    This is what I did last cycle:
    Dips
    OHP
    Lat Pulldown/chins (towards end)
    Squat
    Machine Row
    Romanian Deadlift

    and incline curls and skullcrushers as stretch point exercises, I also did regular barbell curls in weeks 1-3 I believe. I did that workout 3x a week for 8 weeks.

    This cycle, I'm working out 6x a week doing:
    Squat
    OHP
    LPD/chin
    Bench
    Deadlift

    and incline curls and incline laterals from weeks 3 and on, I'm going to do the negatives until it gets too heavy to control (thus, less effective), and reset and transition straight into the Starr 5x5.
    Reply With Quote

  4. #4
    Registered User IcemanMTR's Avatar
    Join Date: Mar 2003
    Location: Columbus, OH
    Age: 36
    Posts: 16
    Rep Power: 0
    IcemanMTR has no reputation, good or bad yet. (0)
    IcemanMTR is offline
    thanks guys, by the way ... how many sets per excercise do you do while on HST? I've seen various suggestions.
    Reply With Quote

  5. #5
    GeNeTiCaLLy UnLuCkY!!! RyanRod's Avatar
    Join Date: Sep 2005
    Age: 40
    Posts: 227
    Rep Power: 185
    RyanRod has no reputation, good or bad yet. (0) RyanRod has no reputation, good or bad yet. (0) RyanRod has no reputation, good or bad yet. (0) RyanRod has no reputation, good or bad yet. (0) RyanRod has no reputation, good or bad yet. (0) RyanRod has no reputation, good or bad yet. (0) RyanRod has no reputation, good or bad yet. (0) RyanRod has no reputation, good or bad yet. (0) RyanRod has no reputation, good or bad yet. (0) RyanRod has no reputation, good or bad yet. (0) RyanRod has no reputation, good or bad yet. (0)
    RyanRod is offline

    Smile

    all y0urs questi0ns sh0uld be answered there...

    http://www.hypertrophy-specific.com/hst_index.html

    RR
    Men are born to succeed, not fail.
    Reply With Quote

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts