If you really want to do HST, I suggest you do the basic program. Something like this:
2 weeks 15 reps
2 weeks 10 reps
3 weeks 5 reps
First 2 weeks, everything is 15 reps per set. 1 set per exercise. Three workouts per week every other day. Example: Monday, Wednesday, Friday.
[1 x 15] Squats
[1 x 15] Bench
[1 x 15] Shoulder Press
[1 x 15] Pulldowns
[1 x 15] Rows
[1 x 15] Barbell Curls
[2 x 15] Calves
Second 2 weeks, everything drops to 10 reps per set, but now you get to do 2 sets per exercise. Still three workouts per week.
[2 x 10] Squats
[2 x 10] Hamstring Curls
[2 x 10] Bench
[2 x 10] Shoulder Press
[2 x 10] Pulldowns
[2 x 10] Rows
[2 x 10] Barbell Curls
[3 x 10] Calves (Just my preference to keep volume high for calves)
Final 3 weeks, everything once again drops down, this time to 5 reps per set. Now you can do 2-3 sets per exercise. Still three workouts in a week.
[3 x 5] Squats
[2 x 5] Hamstring Curls
[3 x 5] Bench
[3 x 5] Shoulder Press
[3 x 5] Pulldowns
[3 x 5] Rows
[3 x 5] Barbell Curls
[3 x 5] Triceps Extensions
[3 x 10] Calves
That's a very basic template. When trying to find your maxes for the exercises, you need to run each individual rep range on it's own day, and keep the same order of exercises. So on Monday you try to find your 15 rep max for each exercise. You should come very close within a few sets. Don't do too much. There IS a fair amount of guesstimation. For example, after your second set of 15 reps for squats, you'll have a good idea of how much more you could do, so there's no reason to do another set to find out. Follow? On Wednesday or even Thursday (if you're sore) you find all your 10 rep maxes. You'll have a very good clue based off of what you managed for your 15's. Then take a day or two off before finding your 5's. Whatever day that falls on, the following day marks your first day OFF for STRATEGIC DECONDITIONING. I recommend 10-14 days completely off from the gym.
Can someone explain this to me? I am confused.
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