compiling first HST program

W

wantstobeinshape

New Member
sup guys...I'm currently compiling my first HST program and going with the standard 15,10,5...So far i've come up with my list of exercises and was just wondering which of these exercises I should do two sets of. Thanks

squats
calf raise
db bench
cable incline flys
skullcrusher
weighted dips
ez-bar curls
military press
deadlift
w.g. lat pulldown
seated machine row
 
I would advise doing 2 sets (on the latter end of your microcycles i.e. 15's,10's,5's..) for major muscle groups, so:

squats
db bench
cable incline flys
weighted dips
deadlift
w.g. lat pulldown
seated machine row

And now that I look at that, you have DB Bench Press, Weighted Dips, and Cable Incline Flys all aiming at your chest, so you could throw out the flys or bench (or just do one set of each). Also, a lot of people around here recommend not doing squats and deadlifts on the same day, but depending on the type of deadlift that you do, I woudln't forsee a problem. Also, you don't need to do the lat pulldown and seated machine row. Choose one and apply two sets to that exercise.

-Colby
 
ok, so during my 15 rep range weeks I should keep it 1 set for all my workouts then during the 10's and 5's I should start 2 sets? If this is the case, i'll probably do 2 sets with squats, stiff legged deads, and seated machine row. Is it really recommended that I should just choose between the w.g. lat pulldown and seated machine row?

Thanks a lot for the reply btw...

regards
 
[b said:
Quote[/b] ]Is it really recommended that I should just choose between the w.g. lat pulldown and seated machine row?
Click to expand...

They are both targeting your upper back.

[b said:
Quote[/b] ]so during my 15 rep range weeks I should keep it 1 set for all my workouts then during the 10's and 5's I should start 2 sets?
Click to expand...

For the 1st week of 15's, you can do 2 sets per exercise, but when it comes to the 2nd week and the load is increased, only do 2 sets on exercises such as squats, s.l.deadlifts, and seated rows. You can apply the same principle to 10's. As for the 5's, you can even do 3 sets at the beginning and go down to 2 at the end of those two weeks.

However it is all about feel. You do not want to lift to failure, a rep or two before that is fine when you're feeling a good burn. If you can do a few more reps, than go ahead. If you can't do all your reps, then don't sweat it.

-Colby
 
I found my 15 rep maxes today and I ran into a slight problem...

ok so my 15rm for military press is 90, 45lbs on each arm and since that is my 15 rep max that means the other 5 session prior to reaching my 15 rep max would have to go down 5lbs per arm since that is the incrament my gym uses for db's. If I did it that way, my first workout would be 40lbs, 20lbs per arm. If I did that, it would be lame and I don't think it'll do squat for me. so would it be ok if I used 35lbs for the first week then 40lbs the 4th and 5th exercise then max at 45lbs on my last day? Or can I do 40lbs per arm all the way through week 1 and 2 until the 6th session where I do my max?
thanks
 
[b said:
Quote[/b] (wantstobeinshape @ Sep. 08 2005,9:27)]I found my 15 rep maxes today and I ran into a slight problem...
ok so my 15rm for military press is 90, 45lbs on each arm and since that is my 15 rep max that means the other 5 session prior to reaching my 15 rep max would have to go down 5lbs per arm since that is the incrament my gym uses for db's.  If I did it that way, my first workout would be 40lbs, 20lbs per arm.  If I did that, it would be lame and I don't think it'll do squat for me.  so would it be ok if I used 35lbs for the first week then 40lbs the 4th and 5th exercise then max at 45lbs on my last day?  Or can I do 40lbs per arm all the way through week 1 and 2 until the 6th session where I do my max?
thanks
Click to expand...
do it like this 35.35.40.40.45.45. :D
 
wow.gif
9-->
[b said:
Quote[/b] (colby2152 @ Sep. 08 2005,12
wow.gif
9)]As for the 5's, you can even do 3 sets at the beginning and go down to 2 at the end of those two weeks.
However it is all about feel. You do not want to lift to failure, a rep or two before that is fine when you're feeling a good burn. If you can do a few more reps, than go ahead. If you can't do all your reps, then don't sweat it.
-Colby
Click to expand...
you mean 3 sets per exercise or 3 sets only for the main muscle groups like chest and back?
thanks
 
[b said:
Quote[/b] (wantstobeinshape @ Sep. 16 2005,4:27)]bump for question above...
Click to expand...
The basic idea is that isolation movements (like flyes, lateral raises) do not need the same volume (number of sets) as compound movements (like bench, chins, presses).  Thus, if you were doing 3 sets of the compound movements during the 5s, only 1 or 2 sets would be needed for the isolation movements.
 
thanks for replying bro, with that info, i've finally finished compiling my HST routine. I'll post it as a new thread sometime next week to have it critiqued by anyone willing.

thanks again
 
You must log in or register to reply here.
Back
Top