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02-02-2007, 07:16 AM
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Hst Post #1 |
Join Date: Oct 2006 Age: 18
Posts: 1,876
Height: 6' Weight: 174lbs
Rep Power: 2502 | Hst
Have any of you guys heard of HST workouts? Are they any good? Can you post an example? | 
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02-02-2007, 12:04 PM
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Hst Post #2 |
Join Date: Oct 2006 Age: 18
Posts: 1,876
Height: 6' Weight: 174lbs
Rep Power: 2502 | I did a search on bodybuilding.com and it stands for Hypertrophy Specific Training. Also found this workout:
Squat
Stiff-Leg Deadlift
Inclined Bench Press
Chins (Wide Grip, Narrow Grip)
Rows (Wide Grip, Narrow Grip)
Shrugs
Shoulder Press
Lateral Raise
Rear Delts
Dumbbell Curls
Lying Triceps Extensions
Calf Raise
Abdominal Crunches
Looks pretty good, there are some compound and isolation exercises. The rep range should change from 1 set of 15, to 2 sets of 10, and then to 3 sets of 5 reps during the 6 weeks of this program. What do you guys think? Worth trying? | |
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02-02-2007, 02:22 PM
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Hst Post #3 |
Join Date: Oct 2006 Age: 18
Posts: 1,876
Height: 6' Weight: 174lbs
Rep Power: 2502 | bump... | |
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02-02-2007, 02:43 PM
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Hst Post #4 |
Join Date: Oct 2006 Location: L'Inghilterra/England Age: 22
Posts: 634
Rep Power: 1226 | Quote:
Originally Posted by /\/\ichael  bump... | Don't bump on here, especially two hours after your last post, that's just rude 
Your training ethos isn't exactly impressive judging by your posts on bb.com, perhaps you should consider sorting out your diet and finishing Rippetoe's properly before you try something else....... | |
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02-02-2007, 03:03 PM
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Hst Post #5 |
Join Date: Oct 2006 Age: 18
Posts: 1,876
Height: 6' Weight: 174lbs
Rep Power: 2502 | Well, I'm currently on my 11th week, and I'm on a good diet right now (lots of proteins and 3000+ calories). But, I think I'll have to stop the Rippetoe's program because it has gotten too heavy and stopped working. So for the past 2 weeks I searched bodybuilding.com for a good workout and found that one. I also made a new diet, with much cleaner foods than I have now. So I came here asking for advice...
And btw, I think that was my first bump EVER on any forum... | |
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02-02-2007, 03:05 PM
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Hst Post #6 |
Join Date: Oct 2006 Location: L'Inghilterra/England Age: 22
Posts: 634
Rep Power: 1226 | Quote:
Originally Posted by /\/\ichael Well, I'm currently on my 11th week, and I'm on a good diet right now (lots of proteins and 3000+ calories). But, I think I'll have to stop the Rippetoe's program because it has gotten too heavy and stopped working. So for the past 2 weeks I searched bodybuilding.com for a good workout and found that one. I also made a new diet, with much cleaner foods than I have now. So I came here asking for advice...
And btw, I think that was my first bump EVER on any forum... | If your gains are good after 11 weeks and now they have stopped, a new routine is probably a good idea. Go for something totally different and more traditional but still based almost entirely on compound exercises, then go back to a 5 x 5 intermediate routine.
This HST isn't exactly conventional and I wouldn't say that it's ideal as your second proper routine since starting lifting. | |
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02-02-2007, 03:09 PM
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Hst Post #7 |
Join Date: Oct 2006 Age: 18
Posts: 1,876
Height: 6' Weight: 174lbs
Rep Power: 2502 | Quote:
Originally Posted by digitor If your gains are good after 11 weeks and now they have stopped, a new routine is probably a good idea. Go for something totally different and more traditional but still based almost entirely on compound exercises, then go back to a 5 x 5 intermediate routine.
This HST isn't exactly conventional and I wouldn't say that it's ideal as your second proper routine since starting lifting. | Have any good suggestions on the routine? And btw, I'm planning to start Bill Starr's 5X5 next year. | |
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02-02-2007, 03:14 PM
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Hst Post #8 |
Join Date: Oct 2006 Location: L'Inghilterra/England Age: 22
Posts: 634
Rep Power: 1226 | Quote:
Originally Posted by /\/\ichael Have any good suggestions on the routine? And btw, I'm planning to start Bill Starr's 5X5 next year. | Rippetoe's is a full body routine, you could try an upper/lower, or a push/pull/legs.
You could have two upper sessions per week, two lower but each time different exercises. | |
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02-02-2007, 03:49 PM
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Hst Post #9 |
Join Date: Oct 2006 Age: 18
Posts: 1,876
Height: 6' Weight: 174lbs
Rep Power: 2502 | If I did this HST I spoke about, what would be the negative things about it? | |
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02-02-2007, 04:18 PM
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Hst Post #10 |
Join Date: Oct 2006 Location: L'Inghilterra/England Age: 22
Posts: 634
Rep Power: 1226 | Quote:
Originally Posted by /\/\ichael If I did this HST I spoke about, what would be the negative things about it? | It doesn't necessarily have negative points, but then again I'm not totally familiar with it. One thing that stands out is varying the rep ranges every workout or every week, and I personally don't like the idea of that. In my opinion that is too much change for the CNS, and perhaps there might be some lack of strength progress. I'm merely speculating though, I would have to look into it more.
Research for more info. | |
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02-02-2007, 04:19 PM
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Hst Post #11 |
Join Date: Oct 2006 Age: 18
Posts: 1,876
Height: 6' Weight: 174lbs
Rep Power: 2502 | | |
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02-03-2007, 12:04 AM
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Hst Post #12 | | Extreme Bodybuilder
Join Date: Nov 2006
Posts: 3,540
Rep Power: 101102 | Best routine is that which you write yourself. Sure take a template of others, but add the things you need to be succesful! | |
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02-03-2007, 02:12 AM
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Hst Post #13 |
Join Date: Nov 2006 Location: Merseyside Age: 28
Posts: 4,672
Height: 5'11" Weight: 195lb
Rep Power: 222437 | good answers guys. /V\ichael. you should defo stick to the basics of compound movements. I've been traing over 3 years and even now, i change my workouts round to include mosty compounds... | |
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02-03-2007, 02:20 AM
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Hst Post #14 | | Extreme Bodybuilder
Join Date: Nov 2006
Posts: 3,540
Rep Power: 101102 | Quote:
Originally Posted by /\/\ichael I did a search on bodybuilding.com and it stands for Hypertrophy Specific Training. Also found this workout:
Squat
Stiff-Leg Deadlift
Inclined Bench Press
Chins (Wide Grip, Narrow Grip)
Rows (Wide Grip, Narrow Grip)
Shrugs
Shoulder Press
Lateral Raise
Rear Delts
Dumbbell Curls
Lying Triceps Extensions
Calf Raise
Abdominal Crunches
Looks pretty good, there are some compound and isolation exercises. The rep range should change from 1 set of 15, to 2 sets of 10, and then to 3 sets of 5 reps during the 6 weeks of this program. What do you guys think? Worth trying? | Thats not a workout. Thats a bunch of exercises without a tempo. Whats the periodzation? Whats the days? How are they grouped? Whats the intensities? | |
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