Introduction and critique programme...

F

Formercouchpotato

New Member
Hi all, I'm new here and quite glad to have found this forum. A little background info on me. Well, I didn't start lifting until 25 and did NO sports until then, was severely overweight and decided at 25 to change it all because I was tired of looking and feeling like ****. Now I am 30 and I look and feel vastly different. Still a few years away from my goal but getting there. That said one of the first things I tried was HST, which a trainer had recommended. I then went off HST for the next few years and tried different stuff. At the moment I am doing my own mix:

4 sets: set 1 (3-6), set 2 (6-9), set 3 (9-12), set 4 (12-15)

or 3 sets: set 1 (3-6) set 2 (8-12) set 3 (12-15)

It's a nice mix; training all strength levels at once but I will be done in about 3 weeks and I want to get back into HST but it's been such a long time. So here is the plan of my own devising (in accordance with my own body's priorities:

Seated Dumbbell Press x2
Pullups x2
Benchpress X2
Seated Rows x2
Dips x1
Cable Curls x1
Deadlift x2
Leg Press x2
Alternating Leg lifts (Mon.), Crunches (Wed.), Calf Raises (Fri.)

What do you think? OK? I always try to keep the training under an hour or less if possible. I think I target every major muscle with this routine. Is it ok? Please offer improvements if possible.
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Also, sort of related. When I do different volume routines I usually take 2 days off inbetween training days, so Mon. Chest, Triceps, Thur. Back, Bizeps, Sun. Shoulders, Legs. I personally feel I need a lot of recovery time, though many say it's too much.

Regarding HST, I should only have one day off (apart from weekends) from training right? Otherwise the body won't adapt? Can someone give me his 2 cents on this topic?

Anyway, thanks all, great that there is this forum.
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Hi and welcome.

Everything you need to know about HST is on this site. Check the FAQs.

Concerning exercise selection. You chose three triceps exercises. Instead, choose one but alternate such as dips/benchpress for example. It will allow you to use heavier loads and progress the load further. Otherwise, I see no problem there.

Concerning volume. HST is not a sets and reps kind of program. Instead, it's a load and load progression type of program. So, even though you plan to do 2 sets of many exercises, you may have to drop one set when you get to the heavier loads later in the cycle in order to maintain the frequency and load progression. But don't worry about it now, you will know when you get there.

I can't advise on your current program since all I see is a rep scheme without any rules such as frequency and whatnot. For HST, it's different. We don't adapt the rest days to accommodate for volume. Instead, we adapt the volume to maintain frequency.

Concerning rest days within HST, think of it differently. The purpose of one rest day is not because "the body won't adapt otherwise". Instead, the training frequency is 3x/week to create a chronic growth environment.
 
I will have to sift through the FAQ (a monster task) but what if I were to change the current plan to:

Military Press x2
Pullups x2, reverse grip (for a biceps workout)
Benchpress x2 (closer grip for more triceps)
Seated Rows x2
Deadlifts x2
Legpress x2
Crunches, Leglifts, Calf Raises, alternating

This way, the workouts are shorter and more intensive (less cortisol and as I am dieting it would be better)...what do you think? Too much, too little?

Also one more thing; do the weights need to be calculated to a T or can I simply rely on my individual feeling (probably a bad idea right?)...thank you so much!
 
Check these FAQs first to take care of your questions regarding volume, RMs and load progression:

Volume:
http://www.hypertrophy-specific.info/cgi-bin....;t=4628

RMs:
http://www.hypertrophy-specific.info/cgi-bin....;t=4641

Increments:
http://www.hypertrophy-specific.info/cgi-bin....;t=4627
http://www.hypertrophy-specific.info/cgi-bin....;t=4633

Concerning volume. To give you an idea of what you can do. I'm currently in the 15s meso-cycle. I do 15 reps however I can. I do deadlift/squat (A/B), bent row, overhead press. I'm out of the gym in less than 30 minutes counting warm up, stretch and cool down. Oh, and I'm growing. So my advice to you about volume is do the first set properly but don't worry about doing any additional set if you can't, don't want to or whatever. Like I said, you may find that you have to drop volume when you get to the heavier weights like the 5s at the end of the cycle to maintain frequency. And as you drop volume, your concern about cortisol may go away as well.

Just like a dictionary, read the FAQs only as needed. Or, do like me and read them all every week to make sure you didn't miss anything. But seriously, they're all titled well enough to allow you to choose what you need to be on your way to your first HST cycle.

What is more important in HST is frequency, load, load progression, SD (strategic deconditioning, a long period of rest between cycles). What is less important is how many reps, how many sets, how reps are organized, how sets are organized. In other words, we lower volume to accommodate frequency but we don't lower frequency to accommodate volume. It's a matter of priorities based on the actual science of muscle growth.

Frequency:
http://www.hypertrophy-specific.info/cgi-bin....;t=4617

Get a second opinion.
 
<div>
(Martin Levac @ Sep. 19 2007,22:04)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Check these FAQs first to take care of your questions regarding volume, RMs and load progression:

Volume:
http://www.hypertrophy-specific.info/cgi-bin....;t=4628

RMs:
http://www.hypertrophy-specific.info/cgi-bin....;t=4641

Increments:
http://www.hypertrophy-specific.info/cgi-bin....;t=4627
http://www.hypertrophy-specific.info/cgi-bin....;t=4633

Concerning volume. To give you an idea of what you can do. I'm currently in the 15s meso-cycle. I do 15 reps however I can. I do deadlift/squat (A/B), bent row, overhead press. I'm out of the gym in less than 30 minutes counting warm up, stretch and cool down. Oh, and I'm growing. So my advice to you about volume is do the first set properly but don't worry about doing any additional set if you can't, don't want to or whatever. Like I said, you may find that you have to drop volume when you get to the heavier weights like the 5s at the end of the cycle to maintain frequency. And as you drop volume, your concern about cortisol may go away as well.

Just like a dictionary, read the FAQs only as needed. Or, do like me and read them all every week to make sure you didn't miss anything. But seriously, they're all titled well enough to allow you to choose what you need to be on your way to your first HST cycle.

What is more important in HST is frequency, load, load progression, SD (strategic deconditioning, a long period of rest between cycles). What is less important is how many reps, how many sets, how reps are organized, how sets are organized. In other words, we lower volume to accommodate frequency but we don't lower frequency to accommodate volume. It's a matter of priorities based on the actual science of muscle growth.

Frequency:
http://www.hypertrophy-specific.info/cgi-bin....;t=4617

Get a second opinion.</div>
Thanks...going to sift....
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Here is the ol' standby, almost fool proof. Alternate these A&amp;B workouts MWF:

A: olympic squats, bench press, pendlay rows, standing OH press
B: conventional deadlifts, dips, chins, standing OH press

You can use the HST rep schemes, or just do 3 sets of 5 of each adding weight each workout. When you miss, repeat the weight until you get 3x5, and don't train to failure. Eat, sleep &amp; repeat.
 
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