Advice needed --->> repeat hst or do DFT or Westside

[_Wolf_]

hello ppl....

i dont know what to do after hst...

see, hst has been kinda boring to say the least for the first 5 weeks...is only week 6 and 7 (last 2 weeks) which are truly enjoyable...i dont want to embark on a program which leaves me un-interested for so long.....

talk about coincidences: i was reading up on IA.com about DFT and geting as much info possiboe together, when i bumped into Kane's journal out here...!! lol, if i do DFT i think i'm following in his footsteps...

oh, and i dont want to do 1 rep maximal effort...i want to keep the reps more than 3....i know its a psychoilogical thingy, but yeah: 3+ reps...

now i was wondering...should i do DFT or a customized Westside program..?? i am looking for an upper-lower kind of program as such..

this is of course only if i decide NOT to do hst (which i need your advice for too - should i repeat hst or not?)

so ppl, what do you feel:

1.) should i do a second cycle of HST ?
2.) if i dont do hst, then should i do Westside or DFT ?
3.) if not DFT or Westside, what would you recommend...??

the reason why i ask to choose between DFT and Westside is because Westside is for ppl who know their weaknesses, and i am a beginner and i feel that my entire body is one gigantic weakpoint lol....but seriosuly: the reason why I am not so sure on westsde is because i dont know my body well enough to know its weakpoints WRT the big three lifts.....

please advise..

and thanks in advance

Anuj

[Darkhorse]

Westside's really advanced and requires enough experience to know what you need and how to do it without overtraining.

DFT depends on you. Definately NOT advisable for you to do the advanced version of df 5x5 as I've done a few times. However, you seem to have really liked/reponded well to Mark Rippetoe's starting strength. So why not take it up a notch and do Single Factor 5x5, which is the next step up from that beginners program you've done some time ago?

So my vote is to stay away from Westside, but embrace Single Factor 5x5..Which you can do successfully for quite some time until customization becomes paramount. Additionally, single factor 5x5 does NOT require a deload, which IMO isn't what you need.

And I understand what you're saying about HST being a tad bit boring. Submaximal weights usually are. If you are looking for an optimal route to mass gains, then I'd repeat HST. Otherwise, there's still a great deal of mass to be made with SF 5x5.

[Darkhorse]

Single Factor 5x5

Full Program found here: Single Factor 5x5 Be sure to click on the INTERMEDIATE version.

Single Factor 5x5

Monday:

A2G Squat: 5 x 5 [Ramping weight to top set of 5 (which should equal the previous Friday's heavy triple)]
Flat Bench: 5 x 5 [Same]
Barbell Row: 5 x 5 [Same]
Assistance: 2 sets of weighted hypers and 4 sets of weighted sit-ups

Wednesday:

A2G Squat: 4 x 5 [First 3 sets are the same as Monday, the 4th set is repeating the 3rd set again]
Standing OHP: 4 x 5 [Ramping weight to top set of 5]
Deadlift: 4 x 5 [Ramping weight to top set of 5]
Assistance: 3 sets of sit-ups

Friday:

A2G Squat: 4x5, 1x3, 1x8 [First 4 sets are the same as Monday's, the triple is 2.5% above your Monday top set of 5, use the weight from the 3rd set for a final set of 8]
Flat Bench: 4x5, 1x3, 1x8 [Same]
Barbell Row: 4x5, 1x3, 1x8 [Same]
Assistance: 3 sets of weighted dips (5-8 reps), 3 sets of barbell curls and 3 sets of triceps extensions (8 reps)

[hrdgain81]

Anuj, if i was in your position I would take two or three weeks and just play in the gym. Do things you've never done before, lift heavy, lift light, just do whatever you feel like that day. Hell even test out some max's just to see whats what.

Durring that time, do your research and pick a program ... but it will be worth it both mentally and physically to shock the system. and you may find some new things you like.

[Eric3237]

Well, you want to get to the heavy weights, I know. That's been a sort of mental block for you I think and responsible for some of the past inconsistency. So wanting to conquer that fear is good.

The intermediate version SF 5X5 was what I suggested you do before if you didn't want to do more HST and I still agree with 0311 that that is a very good choice. But you are leaving for school soon so Hardgain's suggestion makes a lot of sense.

[Kane]

Originally Posted by anuj247

talk about coincidences: i was reading up on IA.com about DFT and geting as much info possiboe together, when i bumped into Kane's journal out here...!! lol, if i do DFT i think i'm following in his footsteps...

I'm doing DFHT not DFT lol they're a bit different....but anyway, I would go with Hrdgains suggestion and just go fart around in the gym, wink at some girls, do some chin-ups, little bit of bench....whatever you feel like and kinda relieve your mind a bit. THEN I would hit a SF 5x5 or if you feel brave you could try DFHT lol. I only recommend DFHT because in the past you've liked alot of volume in your program (?). If you choose to do DFHT...my journal should be complete by then and could help you out alot. But my vote still goes to SF 5x5!

[_Wolf_]

Originally Posted by hrdgain81

Anuj, if i was in your position I would take two or three weeks and just play in the gym. Do things you've never done before, lift heavy, lift light, just do whatever you feel like that day. Hell even test out some max's just to see whats what.

Durring that time, do your research and pick a program ... but it will be worth it both mentally and physically to shock the system. and you may find some new things you like.

thanks sir....i like this plan...

i'm gonna do this for sure....

thanks again

Anuj

[_Wolf_]

ok..now i have found 2 programs (apart from HST - which i might do if all else fails) which i like...

here they are:

LH's PowerBuilding Routine

source: http://www.intensemuscle.com/showthread.php?t=15169

Here's a routine that worked well for me that took me from 195 up to 300(it didn't happen over night either).

Mondays

Bench Press 3 working sets(not including warm ups) 5-7reps for 2-3weeks then switch to 3-5reps

Incline Bench Press 3sets of 6-8, no need for warm up sets(throw in db's in place of barbells once in awhile for something different)

Flat Bench Db Presses or Flyes 3sets of 10

Lat pulldowns, bent rows, low pully rows, db rows, and so on and so on. Pick two or three exercises, vary your reps. Obviously the lower the reps scheme the more weight you should use. Train it hard, you're only training it once a week.

Abs-you decide.

Wednesday

Squats 3-4 working sets(not including warm ups) 5-7 and 3-5 reps schemes work best

Deadlifts can be done if desired or in substituteof another exercise. 3sets of 3-5

Leg Curls 3sets of 8-10(stiff legs can be used instead of leg curls but not with regular deadlifts

Leg Ext. 3sets of 8-10( I don't care too much for these but some people do)

Bicep work- pick a couple of exercises, 3sets of whatever.

Abs-again you decide

Train hard, remember, your only hitting these muscle groups once a week.


Fridays

Close Grip Bench 3sets of 5-7(not including warmups)

Front Presses 3sets of 3-5 reps

Tricep extensions(two handed with either e-z curl bar or db's) 3sets of 8-10

Dips or pushdowns 3sets of whatever

Side Laterals 3sets of 10-12

Abs- you got it, you decide

Last time... train these muscle groups hard. Once a week means hard and heavy(according to rep schemes).

----x----

now, because its so flexible, i will be modifying it by adding power cleans and high pulls, etc... but the format above is the BASIC template

second option:

Bill Starr's 5x5, animal mass's version

The 5X5:

Monday:

Olympic Squats 5x5 (same weight)
Benching 5x5 (flat, close grip or regular)(same weight)
JS Rows 5x5 (same weight)
Accessory (low volume triceps and abs)

Wednesday:

Olympic Squats 5x5 (reduced 15-20% from Monday) or Front Squats 5x5
Standing Military Press 5x5 (same weight)
Deadlifts 5x5 (same weight) (if you pull 2.5x bodyweight do 3x5)
Pull ups 5x5 (use weight if you need it)
Accessory (biceps and abs)

Friday:

Olympic Squats 5x5 (working up each set)
Benching 5x5 (flat or incline)(same weight)
Rows 5x5 (same weight)
Accessory (low volume triceps and abs)

---x---

the only "changes" to this program are:
1.) power cleans instead of rows
2.) incline bench instead of flat bench
3.) lat pull downs in place of pull-ups

------------------------------------------------------x----------------------------------------------------

so what do you ppl feel i should do....?

i read up on animal mass's 5x5 version, and i dont know, but is it the DF 5x5....???

--Anuj

[ChinPieceDave667]

I think power cleans is going to be a little much. Think about the movement. It's an explosive deadlift, then a High Pull, followed by a Front Squat. That on top of what you have already IMAO is a lot. Maybe if you were to do Standing Cleans but if you're going to switch out exercises then they should be relatively equal in what they are hitting. Standing Cleans don't hit the back like BB or JS Rows do, and Power Cleans hit too much of everything else that you will already work.

[Darkhorse]

Anuj, AnimalMass (aka Matt Reynolds) version is dual factor. Not for you Unless you think you're advanced enough to where you NEED planned overtraining and cycling intensity to grow. It's a TON of hard work that is utilized only for advanced lifters who need "advanced" techniques to continue progress. You don't need anything complicated to progress yet IMO.