HST routine

[crewchief]

starting HST monday but all the sample routines i saw have no deadlifts but i see alot of people talk about them in there HST routines. I know HST should be done with alot of compound movements but if i do deadlifts should i do anymore back exersices? Maybe low cable rows? If i do deads should it be two sets and maybe on more movement or just two sets of deads? And another Question my routine i want to start has 13 exersices is this to many ? i think i will be in the gym to long? well i guess i should just ask if anyone has a beginner HST routine i have been training for three years but the traditional stuff (chest/tris,back/bis) that stuff i really want to start this and want to do it right i really like to work out and hard, i have resently realized i have been over training and dont want to do this with to many exersices in an HST routine. i will cure my need to go into the gym everyday with cardio on off days. any advise would be great thanks guys.
i love this board so much info its great!!!!

[Chip Bronson]

hey crewchief, good to hear another bro starting hst. i never thought i'd say it, but it rocks!!! i just finished up my 2 weeks of 10's and, man, i'm beat. thank god i've got a couple of days off...

anyway, 13 exercises seems too much. here's a routine i used for the first 4 weeks:

squats 2 sets
leg curls 2 sets
dumbbell press 2 sets
pullups 1 sets
incline dumbbell press 2 sets
barbell rows 2 sets
triceps extensions 2 sets
barbell curls 1 set

this is all i did. for the next 4 weeks of 5's, i'm substituting deads for the rows and doing and additional set of weighted pullups for a total of 4 sets for back. i'm also replacing the tri extensions with 4 sets of weighted dips because low reps on extension tend to aggravate my elbows given the training frequency. i'm also not doing the negatives on the last 2 weeks due to the fact that i just got over an injury and don't want to risk hurting myself.

the results i've had so far are great considering i've only been doing it for 4 weeks. i look forward to the next 4 weeks and will post more pics so we can compare before and after and assess the results.

hope this answers some of your questions. keep up posted.

[crewchief]

sweet> i was hoping to here how you where doing i read some where recently that you started HST. i really want to do pullups but i dont even think i can get 15 good ones with no wait i think i will stick with pull downs.that routine looks alot better than mine , i always want to go to the gym and reach failure but i got to stop that . What about abs and calves i have trouble with calves so i will putthem in there but i like yours alot better thanks for the info i will keep everyone up dated and try to get some pics... after the 8 weeks i hope it helps LOL. thanks again

[Chip Bronson]

sorry, didn't mention calves and abs because i don't use hst for them. i do 3-4 sets of standing calf raises for 40-50 reps with minimal weight. i also do all my cardio (4 sessions a week) on a moderate incline for 25 minutes and between this and the high reps, my calves have been doing the best ever. for abs i do 1 set of weighted reverse crunches for 20 reps, take a 20-30 second rest, and then do 1 set of weighted crunches for 20 reps and that's it. doesnt' sound like much, but i see steady improvement.

[Bob Smith]

Chief, as I told Chipper and the other guys before, for your first 1-2 HST sycles, I would highly recommend using the program exactly as outlined on the HST site. If anything, deadlifts would be alternated or substiututed for squats.

I would also do calves HST style. For abs, 2 sets of weighted crunches for 6-10 reps 2-3 days per week is fine.

[eleven11]

Originally Posted by Bob Smith

Chief, as I told Chipper and the other guys before, for your first 1-2 HST sycles, I would highly recommend using the program exactly as outlined on the HST site. If anything, deadlifts would be alternated or substiututed for squats.

I would also do calves HST style. For abs, 2 sets of weighted crunches for 6-10 reps 2-3 days per week is fine.

I agree with BS. I just finished my 8 wks and trust me I can use some time off. You start adding extra sets and exercises in there you will overtrain for sure and will regred it by the 2nd cycle of 5's or negs............11

[crewchief]

thanks for all the feedback!! this site is great. well i got a good routine set up with calves HST style and abs 2 sets three times a week. i wont put deads in until my 10 reps i think i will substite them for for rows and pulldows and swith from squats to leg press does that sound ok. well thanks again for the info i will keep eveyone up dated.

[Freddy]

Originally Posted by Bob Smith

Chief, as I told Chipper and the other guys before, for your first 1-2 HST sycles, I would highly recommend using the program exactly as outlined on the HST site. If anything, deadlifts would be alternated or substiututed for squats.

I would also do calves HST style. For abs, 2 sets of weighted crunches for 6-10 reps 2-3 days per week is fine.

This advice is crucial. I'll tell you right now, you guys do not have the experience to make adjustments yourself. Do at LEAST 2 training cycles exactly as prescribed by Bryan's sample program before you change anything.

[Chip Bronson]

Originally Posted by Bob Smith

Chief, as I told Chipper and the other guys before, for your first 1-2 HST sycles, I would highly recommend using the program exactly as outlined on the HST site. If anything, deadlifts would be alternated or substiututed for squats.

I would also do calves HST style. For abs, 2 sets of weighted crunches for 6-10 reps 2-3 days per week is fine.

bob, i'm just sub'ing the deads for the barbell rows, not adding them to the back routine, because my lower back cannot take the weight i will be using for 5's. my arms and back could take it but my lower back would be shot to shit.

as for abs, i'm keeping the reps high because, from past experience, i know my abs get thick in a way that makes my waist look big and blocky. high reps keep it streamlined.

calves, again from much past experience, just do not respond to lower reps and the heavy weight from the low reps fucks with my lower back.

[Bob Smith]

Use the leg press for calves instead of standing raises if the latter bothers your lower back.

[Chip Bronson]

bob, i would use a leg press but i workout at home and so i have to make do with what i have. believe me any changes i've made to the routine have been primarily due to equipment selection more than anything else. i think hst is some serious shit and i don't want to ruin its efficacy with my 'theories'.

btw, i start up with the 5's tomorrow!!! good shit. can't wait.

[thick]

If you find your w/o's taking too long you can do abs on a couple of off days. Nothing intense. just the 2 sets or so. THis will help you mentally if you feel like you need in the gym daily etc w/o much compromise. Post all your exercises and we will go from there. I know a lot of guys will alternate squats and deads every other w/o. Like freddy and bs said, u dont want to be changing stuff

Originally Posted by crewchief

thanks for all the feedback!! this site is great. well i got a good routine set up with calves HST style and abs 2 sets three times a week. i wont put deads in until my 10 reps i think i will substite them for for rows and pulldows and swith from squats to leg press does that sound ok. well thanks again for the info i will keep eveyone up dated.

[crewchief]

Ok hereswhat i got going on for a work out.
Mon,wed,fri 15 rp
Squat: WU 2 sets
leg curls: WU 2 sets
incline DB press: WU 2 sets
flat DB press: 1 set
pull downs: 1 set
yates row: 2 sets
shouder hurt so i only do a rotor cuff movement lay on side on a bench use 5 pnd wait,elbow on side , forarm exstended move up and down slowly..does that make any sence to any one? 2 sets
DB curls: 2 sets
tri ext (cable):2 sets
standing calf raises: 2 sets
abs (machine): 2 sets
cardio on tes,thr,sat incline treadmill brisk walk,usually around 200cal.
my shoulder only hurts on shoulder pressing movments going to see if i can make it stronger than add some lateral, or side raises in a few weeks. coments greatly appreciated and thanks again for the help.

[Bob Smith]

Alternate the chest and back movements. Either on an EOD basis (flat Monday, incline Wed, etc) or if you really want to do them in the same workout, then incline, row, flat, pulldown.

Pick a different tricep movement.

[thick]

I would still consider doing rotator work and abs on an off day. You wont be very intense with this and it will be a good to go with your short cardio session. I would do close grip bench or weighted dips for triceps if you have access to this.