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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?

'nuff said....

if you ask me, i think you should do HST.....its a freaking amazing program...

best of luck

Anuj

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?

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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Bump for more replies.

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.

Bench is in every workout...in every mesocycle...you don't need more triceps

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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.

On your plan you are overtraining and you need days off.

Ok, bump for more replies.

^^^^^^^^^^^^^^^

your a Class A idiot....really....

"bump for more replies"

Sentinel