Okay. I am getting back to the gym on Monday after a 2 month layoff. Looking for a routine...goal to add some lbm (adding mass is about diet...I know that) but anyway...trying to pick a routine. I was thinking about using Hypertrophy Specific Training but am skeptical. I like that it is full body workouts...but the set rep scheme is a little strange.
Begin with 2 weeks of high (15) rep sets you progress towards your 15 rep max the last day of the 2 week block. Then you use 10 rep scheme for 2 weeks progressively adding weight until you are up to your 10 rep max the last day of the next 2 week block...then a 5 rep 2 week block...etc.
I've never, ever, done 15 rep sets in my life. 10 rep yes...but 15? sheesh.
Anyone here done HST? Is it BS? Opinions..Here's what I came up with...no poundages added...I have to figure out my 15 rep max for these exercises.
I guess one reason I was considering it is because this definitely allows me to "ease" back into lifting.
Oh... I know...there are ISOLATION exercises in there. But you can't deny I'll be doing full body with some complex lifts too. I've never spent much time doing isolation exercises...but thought I throw some in for a few months to see what happens.
Okay...I couldn't get a pic to paste in here. How do you guys do that??? Here's the basic stuff I'll be doing.
Mondays and Fridays
Squat 2x15
Bench 2x15
Chins 2x15
Shrugs 1x15
Press 1x15
Curls 2x15
Tri Ext.2x15
Calf Raises 2x15
Some Ab work 2x15
Wednesdays and Sundays
DL 2x15
Dips 2x15
Rows 2x15
Shrugs 1x15
Lat rs 1x15
Curls 2x15
Tri. Ext.2x15
Calf Raise 2x15
Some Ab Work 2x15
The main question I have is about this strange set/rep scheme used in HST. 15 then 10 then 5...
figuring out the maxes for all the lifts was a bit tedious, but I love the workout. In fact, I usually rotate to it like every 3rd or 4th workout. I pulled my sets right from the HST website, which worked out just fine for me. I do 1 set of the 15's, 2 of the 10's, and finish up with 3 sets of the 5's.
I stuck with one set of the 15's, but it of course varies per individual. It does give quite a burn though. Good stuff.
Hey Jimbo, how's it goin'? Regarding the HST, the set/rep scheme is fairly straight forward linear periodization, pretty common. The 12-15 rep range is also not uncommon, and I believe Cosgrove, Waterbury, Ballantyne and others incorporate it judiciously at times into their various routines. I started out with HST after a bit of a lengthy layoff and found it to be an excellent means to "ease back in". (there are a few other systems that actually provide break in routines but you specifically asked about HST, so I'll just stick to that). I stayed with HST for a few cycles then moved on to other methods. Worked well for me.
A comment on the isolation exercises... personally I don't have a problem with the occasional inclusion of them, just as long as the compound movements are given priority and the isolations are used as supplementary. For example, chins, with a supine grip, work the bicep just fine, so I'd drop curls that day. Pronated grip rows however, work the brachialis directly more so than the bicep, so that's the day I'd include them if I were going to. Same with tri ext., drop those on dip days. Based on this reasoning, the lat raises are fine where they are, but personally I'd do Cuban Presses instead, since it includes an external rotation (I hope that's the right name for the exercise I'm thinking of).
figuring out the maxes for all the lifts was a bit tedious, but I love the workout. In fact, I usually rotate to it like every 3rd or 4th workout. I pulled my sets right from the HST website, which worked out just fine for me. I do 1 set of the 15's, 2 of the 10's, and finish up with 3 sets of the 5's.
I stuck with one set of the 15's, but it of course varies per individual. It does give quite a burn though. Good stuff.
Thanks Alex. Good thought on using only 1 - 15 rep block week. I guess I'll play it by ear and see how that week feels. Since I an easing back in, who knows, maybe 2 weeks of it might be okay. But I figure I'm gonna be "itching" to lift something heavier...so we'll see. Appreciate the insight.
For example, chins, with a supine grip, work the bicep just fine, so I'd drop curls that day.
Pronated grip rows however, work the brachialis directly more so than the bicep, so that's the day I'd include them if I were going to.
Same with tri ext., drop those on dip days. Based on this reasoning, the lat raises are fine where they are, but personally I'd do Cuban Presses instead, since it includes an external rotation
Hey Spank - These are excellent observations. In fact, I'm going to adjust my scheme a bit based on these thoughts. Seems like I did Cuban Press during scrawny to Brawny...I'll have to google it. Appreciate ya!
Anyone done HST?
for these exercises.
Linear Mode
