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Which program do you think I should do?
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07-31-2006, 10:22 AM
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Rank: Member
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Join Date: Apr 2006
Posts: 123
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Which program do you think I should do?
Should I do a program like this:
Mon: Biceps, triceps, shoulders, abs
Tues: Chest, back, legs, abs
Wed: Same as Mon
Thurs: Same as Tues
Friday: Same as Mon
Sunday: Same as Tues
That is what my friend is doing. Or should I do 0311's idea of:
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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
But the thing is on this one he doesn't even have triceps.
So which one do you think I should do?
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07-31-2006, 10:41 AM
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Rank: Light Heavyweight
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Join Date: Jul 2005
Location: Trinity University, San Antonio, Texas
Posts: 4,794
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Quote:
Originally Posted by jagsfan05
But the thing is on this one he doesn't even have triceps.
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Quote:
Originally Posted by 0311
[3 x 5] Tricep Extensions
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'nuff said....
if you ask me, i think you should do HST.....its a freaking amazing program...
best of luck
Anuj
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07-31-2006, 10:42 AM
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Rank: Member
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Join Date: Apr 2006
Posts: 123
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Oh my bad, I never saw that. Is it ok to only do it that many times? I mean you don't even get into until like a month later.
By the way, what does HST stand for or mean?
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07-31-2006, 11:04 AM
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Rank: Light Heavyweight
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Join Date: Jul 2005
Location: Trinity University, San Antonio, Texas
Posts: 4,794
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HST = HYPERTROPHY SPECIFIC TRAINING
here's a link to EVERYTHING you want to know about HST....
http://www.bodybuilding.net/training...ning-1277.html
best of luck
Andalite
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08-02-2006, 11:15 AM
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Rank: Member
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Join Date: Apr 2006
Posts: 123
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Bump for more replies.
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08-02-2006, 04:09 PM
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Rank: Middleweight
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Join Date: Nov 2005
Posts: 2,238
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Quote:
Originally Posted by jagsfan05
Should I do a program like this:
Mon: Biceps, triceps, shoulders, abs
Tues: Chest, back, legs, abs
Wed: Same as Mon
Thurs: Same as Tues
Friday: Same as Mon
Sunday: Same as Tues
That is what my friend is doing. Or should I do 0311's idea of:
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What's the reps/sets? Whats the intensity? Is each day the exact same or is one day a speed day, another an ME day and another an RE day?
Gut reaction is that working out 6 days a week and doing 3 muscle groups per workout (abs dont count) is bullshit...stick with HST.
Quote:
Originally Posted by jagsfan05
But the thing is on this one he doesn't even have triceps.
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Bench is in every workout...in every mesocycle...you don't need more triceps
__________________
"Pain don't hurt" - Dalton
"NO, this is my squat rack. Go get your own!"
"Damn that's shit heavy" - Wolf
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08-02-2006, 04:24 PM
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Rank: New Member
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Join Date: Jul 2006
Posts: 25
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LOL, HST has a plan (and fairly good one).
That first thing isn't even a workout, it's some days of the week and labels of bodyparts - there's no plan for progression or getting better at anything (this is why they call it training), no organization, no exercises, no predetermined volume or weights. You are going to go in, do some crap and hope to be rewarded for it. Personally, chaos theory and random walk are crap because you randomly go nowhere and you want to be going in a straight line. The only reason newbs get any results is because all that stuff at least takes place in the gym with weight and they haven't spent any time there before.
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08-02-2006, 04:28 PM
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Rank: Lightweight
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Join Date: Apr 2005
Location: in the deep recesses of your mind
Posts: 1,094
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On your plan you are overtraining and you need days off.
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08-08-2006, 07:37 PM
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Rank: Member
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Join Date: Apr 2006
Posts: 123
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Ok, bump for more replies.
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08-09-2006, 02:35 PM
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Rank: Middleweight
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Join Date: Nov 2005
Posts: 2,238
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Quote:
Originally Posted by jagsfan05
Ok, bump for more replies.
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How many people do you need to say your friends program is shit, before you actually believe it?
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