Hst !

[Tom Treutlein]

What does your split look like, Oak? I might have been doing too few sets during the 15's to make a difference.

 

[TheOak84]

What does your split look like, Oak? I might have been doing too few sets during the 15's to make a difference.

squat x2
hamstring curl x1
calf raise x2
flat bench press x1
incline press x1
flat db press x1 (new to the routine, wasnt in the first 2 weeks)
bb row x2
pulldown x2
seated military x1
laterial raise x2
over head ext x1
press down x1
dip x1 (occasionally)
bb curl x1
hammer curl x1

takes about 60-70 mins

 

[Backlash]

Wow that's a lot of exercises. I generally do around 11 or 12 for HST I think. But if it works for you, that's awesome! Judging from your avatard it is working

 

[Tom Treutlein]

Oak, do you ever get sore the next day? I just wokeup now actually, and something is finally sore for once! I did incline presses with dumbbells yesterday instead of barbells just to switch things up, and my chest is on fire. I love it. Too bad my dumbbells can't go any higher in weight now. Shit.

 

[TheOak84]

nah, i never got sore. but im getting compliments on getting wider.

backlash - the avatar is a year+ old

 

[Allon]

Do you do the exact same exercises for all 8 weeks or do all three days of the week?
I would of thought that having a different routine for each day would be better.
Alternating between 2-3 routines, all working all body parts...
Think it would work with HST. Anyone know of any examples where it has worked?

 

[casualbb]

allon, people do sometimes alternate exercises. But it's usually not just for the hell of it, it's usually that it makes them too fatigued to do all the exercises they want in one workout. For instance, squats and deads. Good luck doing those together, that's one that people usually alternate.

The downside to alternating is there are so many more numbers you have to know and it's much harder to know that the true weight the muscles experience is increasing from session to session. I wouldn't advise too much of it.

 

[Allon]

Hi everybody, couple of questions here as I am thinking of starting a HST routine... I just got back from a months travels and then was ill for two weeks so I am seriously deconditioned and I'm thinking it makes sense to go on HST plus I want to try it anyway...

What is the best way to find my maxes? As the reps change every two weeks do I need to find the maxes every two weeks? Do I need to take a week off after finding the maxes for the first time?
Also, stupid question but no articles mention the specific of incorporating warm up sets into the routine... any examples, or should I just do 15 easy reps per exersize before doing the working sets?

 

[frorider6.2]

Well, I've taken a LONG time off lifting so this program should suit me fine. I just have a couple of questions.

Will this be a good routine for someone coming back after a long time off, or even for a newbie?

How do I find out what weights to use? The article I read talked about maxes and shit like 10 rep max weights, but what do I base this on? Do I go in the gym, do 1-rep maxes then plug them into some kind of formula? Because I can't find the formula. Or do I go in and try to find my 15 rep max, my 10 rep max, and my 5 rep max for bench all in the same day?

 

[cwc73]

6.2 I have been doing some serious reading on this in the last 2 days. I think it would be great for a newbie to try. I think if the diet is right, a novice could see some great gains. Also on the website casuallbb listed there is a computerized printable chart that calculates the numbers(although I havent figured out how to use it yet).
cwc