HST and trisets

[Vortexx]

I haven't tried hst yet so i cannot judge if it's just a hype routine to sell the HSN products or that it actually effective....


However, the concept of doing very few sets for a muscle but more frequent in a week i find attractive cause It allows me to use techniques to increase the intensity of those 2 sets. I will use negatives, drop sets etc and COMBINE them in ONE UGLY triset!!!

Here is what i am planning to do:


CHEST:

set1

TRISET consisting of:
- RACK set flat benchpress (singles with 15 sec rest) 6-8 reps
- TRIPLE-DROP set incline dumbell press (8-4-4-4) =20 reps
- standing cable cross 40 reps

set2
TRISET consisting of:
- HEAVY NEGATIVES incline benchpress 6-8 reps
- TRIPLE DROP set flat dumbell press = 20 reps
- dips on dipping station = 40 reps

thats it for chest!

The original HST calls for 2 weeks periods where you do higher reps (15) for decompansation and also to build tolerance for lactic acid, but i choose to incorporate to do some high reps near the end of the triset to train them slow fibers and lactic acid system...

For biceps we could do something like this:

TRISET
- barbell curl 5 + 3 forces reps = 8
- dumbell hammer curl 21's = about 20 reps
- scott cable curl 40 reps

or:

TRISET
- SLOMO pullups 30 seconds up 30 seconds down (6-8 reps)
- triple drop alternate dumbell curl 8-4-4-4=20 reps
- concentration curl 40 reps

very short and sweet, if some people think that it is still overtraining than you could choose to do set1 for chest on monday and set2 for chest on wednesday....

Since HST routine is a full body workout Maybe i will pair the trisets of opposing musclegroups with only one minute rest in between...


chest-back
bi-tri
ham-quads
lower back - abs
leftover: calves - delts
leftover : upper traps - fore arm

 

[BiggieB]

uhm... tri-set ? maybe i dont understand "triset"

but you're supposed to use your 15,10,5 rep maxes as baseline at the end of each 2 week block in 2 month cycle, progressing in weight over the 14 days, ending on your rep-range MAX ...

like is your 15 rep max 200lbs on the bench, u'll have a total of 6 workouts on the bench in the 2 week block ..

you'll be doing something like this . 15 reps for all

150lbs, 160 lbs, 170lbs, 180lbs, 190lbs and 200lbs (maxing)

you wont be going to failure until the end of the second week..

you're not supposed to mess with the rep-range in the individual training days....


??