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Have you guys heard of hst routines? for building size is it a good method to use? My goal is to build size, should i start with this or is there better ways? Thanks

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Im thinking of doing a three day split that goes something like this:

MONDAY

CHEST= bb bench press 2x10, db incline 1x10
LEGS= squats 1x10, calve raises 2x10
BACK= rows 2x10(n,w) chin ups 2x10(n,w)
SHOULDERS= shoulder press 1x10 lateral raises 1x10 ??
TRAPS= shrugs 1x10
BICEPS= db curls 2x10
TRICEPS= close grip bench 2x10
ABS= 2x10

I will repeat this on wed and friday.

could someone critique this for me pls

i have done two cycles of hst and have gained over 30 lbs in the last three months, however a decent amount of this has been fat, as i hit it coming out of a cutting phase right into bulking. If you have good lifting experience and more importantly a good foundation with conventional methods, then i would def. condone this routine. however if it has been a while since you hit the weights and are just getting back into it, i would get what you can by shocking them with something like the routine you have above for 3-6 weeks and then try hst

It's a good program.

I wouldn't keep what you have though. It's too much for your first few weeks. I'd start off with maybe 5 exercises for the first two weeks of 12-15 reps, then as the reps decrease, you could add a few weakpoint exercises.

If I was to do HST, this is exactly how I would run it. I call it, "Anti-OCD Programming."

First, during the first two week mesocycle, I would only run ONE week of the 15's. That would be strictly compound exclusive.

15 rep mesocycle - 1 week

Squat - 1-2 sets
Bench - 1-2 sets
Rows - 1-2 sets
Calves - 3 sets

10 rep mesocycle - 2-3 weeks

For the 10 rep mesocycle, I would stick to two seperate workouts from here on out. Alternate full body work - A, B, A.... B, A, B. This does two things. First, it keeps the daily volume way down so you won't be running around doing eight different exercises like you have. Second, it yields the potential of squeezing out another week of 10's before you drop down to the 5's.

Workout A - Emphasis on quads, anterior delts, lat width, biceps

squats
bench press
shoulder press
chin ups
barbell curls

Workout B - Emphasis on hamstrings, medial delts, back thickness, triceps

deadlifts (or variation such as SLDL, RDL, ect)
incline db press
upright rows
barbell rows
triceps extensions


5 rep mesocycle - 3-4 weeks

5 rep mesocycle, I like to add one, maybe two weakpoint exercises to each workout that needs some extra attention. The main compounds listed above get 3 sets. Weakpoint training gets 1, possibly 2 sets IF you can handle it.

Workout A - Emphasis on quads, anterior delts, lat width, biceps

squats
bench press
flyes
shoulder press
chin ups
pullovers
barbell curls

Workout B - Emphasis on hamstrings, medial delts, back thickness, triceps

deadlifts (or variation such as SLDL, RDL, ect)
gluteham raise
incline db press
dips
upright rows
barbell rows
triceps extensions

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In closing, if you ARE going to do the program, you'll obviously need to know about where your 15, 10, and 5 rep maxes are for every exercise. Secondly, the only knock I have against this program is the need for strategic deconditioning. It's like a half-assed reward for "making it through". So whatever strength gains you made during the 5's pretty much gets lost in translation during your 10-14 day SD that follows.

With that in mind, my advice is to run the program exactly as written. Get through the SD (I'd do a minimum of 10 days), then get through the entire program. Once you top off during the 5's, dump the program altogether and work on getting stronger.

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Ok thanks for the input DH and looking at your program it makes more sense. So im going to start a journal sticking to your plan. The only thing i need to know is, can i spend a week just experimenting to find my 15,10 and 5 maxes??

Im thinking monday finding my 15rep maxes
wednesday finding my 10rep maxes
friday finding my 5rep maxes
Then the following week i start.Does this look ok??

Well if you did that, then you wouldn't be deconditioned enough for most of the program to work. So in essence you'd be wasting your time when you're lifting such submaximal weight (first week of each meso). If I were to do it, I'd recommend something along these lines.

Monday - Test 15 + 10 RM's. That means just doing a couple of sets per exercise and guage about where you're at depending on how you feel. I could easily tell after a few sets. That could mean projected or absolute. If on a set of squats I start feeling really gassed on rep #8 w/ "x lbs", I would stop there and know +/- what my 10 and 15 rep max is. Get me? Same with all the exercises. You do NOT want to get to a "true" 10-15 RM because you are going to test again on Wednesday.

Wednesday - Test 5 RM. Same thing with those exercises. And do them IN ORDER because that's how you'll be doing it when you start.

Thursday - START OF STRATEGIC DECONDITION You start on Thursday, and take a long break.. All the way through the following week. Your official start would be on Monday of the following week.

* So that'll give you an 11 day SD period. To put things in perspective, I'd probably need a minimum of 14-21 days.

Sounds good and i think the 11 days would be enough for me (what to do in 11 days) THanks again DH