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Old 12-14-2005, 11:31 PM
Darkhorse Darkhorse is offline
Rank: Light Heavyweight
 
Join Date: Mar 2005
Location: CA
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HST is divided into 2 week mesocycles at a given rep range. Here's the basic program:

15 reps-2 weeks
10 reps-2 weeks
5 reps- 2 weeks
Plus negatives

Anyways, the info is on that website to figure out what you'd want to do. Now, the program I made for my brother back home looks like this:

12 rep mesocycle

Olympic Squats
(low) Incline Dumb. Press
Shoulder Press
Barbell Rows
Pulldowns
Calves

Week 1: 2 x 12
Week 2: 1 x 12, 1 x 8-12

Everything is 2 sets of 12 reps. Once the weight gets really heavy as you close in on your 12 RM in that second week, you still need to get the first set of 12. The second set if you choose to do it [in the second week] can be anywhere from 8-12.

8 rep mesocycle

Olympic Squats
Flat Barbell Press
Incline Dumb. Press (1 set)
Barbell Rows
Barbell Shrugs
Chins (underhand, shoulder width) OR underhand pulldowns
Calves
(optional) Reverse Curls

Week 3: 2 x 8
Week 4: 1 x 8, 1 x 5-8

-As you can see, I added a few extra lifts since the rep range got lowered. I still do not include any direct arm work since IMO you won't need it. Plus, chins more than work your biceps! Same thing goes for the second week of 8's. For the second set of the exercises, since it's so close to your RM you might not be able to nail both sets of 8. However, doesn't hurt if you try. :cool: On the actual RM day, you can just do 1 set of 8 and move on since you are maxing out.

5 rep mesocycle

Olympic Squats
Leg Extentions
Flat Barbell Press
Incline Dumb. Press
Barbell Rows
Barbell Shrugs (optional)
Weighted Pullups
Barbell Curls OR Incline Curls
Calves

Week 5: compound lifts are 3 x 5, supplemental lifts are 2 x 5.
Week 6: compound lifts are 2 x 5, drop set of 10 reps.
supplemental lifts are 1 x 5.

- I put the most exercises for 5's. I prefer all the isolations to come during this time. Like the example says, the first week has all compound lifts set at 3 sets of 5 reps, and the supplemental are 2 sets of 5. Week 6 has compounds at 2 x 5 due to the heavier weight, then a drop set of 10 I always prefer. Supplementals are just a single set of 5. If I was to increase all those sets further, you'd be in the gym forever.

My brother so far (all natural) has gained 7 lbs by the middle of the 5's which is superb! Especially when I take into account that his diet leaves much to be desired.

Anyways, I have a spreadsheet if anyone's interested in trying it. If you do want to do a plan of your own or something more like what I posted, there are steps you must take before beginning...

1. You need to find your rep maxes for each exercise. I had my brother hit the gym on Monday and find all his 12 rep maxes for each exercise. On Wednesday he found all the 8's, then on Friday he found all the 5 rep maxes.

2. From there, he gave the numbers to me and I inputted them in the final day of each mesocycle....Which is day 6 of each. From there I decided on his increments that he will jump up in weight and reversed planned....All this means is whatever I put in day 6, I equally subtracted either 5-10 lbs for each day working my way down to day 1.

3. Finally, once everything was set in stone, I told him to stay out of the gym and perform minimal cardio for his SD. His SD since he's a big guy used to slinging iron was 2 weeks. For others, it could be sooner or later depending on your level of conditioning.

**I edited some of that list to do per range because I wrote the order wrong for the shrugs and rows. Barbell rows should be done before shrugs since they are more important. I also put side laterals for 8's, and high pulls for 5's because high pulls are more explosive and deserve no more IMO reps than 5 [heavy]. Side laterals are more beneficial with a higher rep range.
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Last edited by Darkhorse; 02-15-2006 at 08:42 PM.