4x a week compund-HST

N

Nils2u

New Member
Hi!

For my next bulkingcycle I'll go for a 4x a week scheme AB program.
Workouts will be at M/tu Th/Fr, with abs and calvs + cardio (light 30-40 min) at Su/W.
I does not have access to the gym at saturday so saturday will be my rest day. The Wo's will be after job (half past three).
Will 24h be enough resttime between A and B Wo?

The program:

* A *
Sqat 1x15/2x10/3x5
Inc Bench 1x15/2x10/3x5
Chins 1x15/2x10/3x5
Shoulderpress 1x15/2x10/3x5
Shrugs 1x10/2x5

* B *
Deadlift 1x15/2x10/3x5
Dips 1x15/2x10/3x5
Rows 1x15/2x10/3x5
Shoulderpress 1x15/1x10/2x5
Lateral Raises -------/1x10/2x5

Please comment!

Best regards,
Nils2u
 
Nils....

Usually protein sysnthesis takes 36 - 48 hours, but...this does not mean that a muscle cannot be loaded again after 24 hours...provided that you are careful enough not to allow RBE to catch up with you.

So...avoid failure like the plague (with HST is not that difficulot as we define failure as either slacking in form or extreme slowing of a rep), this leaves some space between HST failure and HIT type failure (which is complete muscle failure).

Your workouts are just what the "HST doctor" ordered
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, so I don't see any problems, word of caution, if you are getting irritable, overly tired, sleepless or similar you may be overtarining somewhat, then drop (this would be in the 5's I am sure) sets down to 2.

Some of us are known to drop one set in the second week as the weight gets heavier.

But you should only resort to this if you absolutely have to.

Hope this helps!
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If you can do AM Monday & Thursday, PM Tuesday & Friday, you'll have 36 hours break, which is the perfect amount of break from the protein synthethis/anabolism point of view. I wouldn't ever recommend to anyone to training less than 36 hours, but 24 hours would be the absolute minimum, ie. don't train monday night and then tuesday morning. And as Fausto says avoid failure like the plague and leave some gas in the tank for days 2 and 4.
 
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