female newbie hst help pls!

K

keepquiet

New Member
hi, i'm 18 yrs old and thinking of starting hst soon to gain some serious muscle mass.
thing s, i only have acess to dbs + lat pulldown +seated cable row machine...i calculated my RMs, and there is alot of overlap b/w the 15, 10 and 5 RM cycles since i have to rely on the provided db weights(pairs of2,3,5,7,9,11,13,15,17,19kg), so how much zig zag is allowed?, i have as many as 4 worouts that is less than the previous RM!...any feedback and opinions much appreciated!
 
Last edited:
Zig zag is fine for a cycle. Could you give a few more specifics as to how much overlap you'll have for the cycle?
 
sure,
1 arm lateral raise-15RM-8kg, 10RM-13, 5RM-15
so for the 15s, 5,5,7,7,9,9, 10s, 9,9,9,13,13,13 5s,13,13,13,15,15,15...can i repeat weights that much?.
chest press, 15RM-13, 10RM-15, 5RM-17kg, so again,
15s, 9,9,11,11,13,13 10s-11,11,13,13,15,15 5rm-13,13,15,15,17,17
btw, weights is for per dumbell, so for chest press, 15RM-13 means i am pressing 26kg.
db squats-15rm-15, 10rm-19, 5rm-22
15s-11,11,13,13,15,15 10s-13,15,17,17,19,19 5s-17, 17,19,19,no more DBS!
...as u can see i am limited alot by the dumbell weights...any suggestion as to what i can do or wat exercise should be good?thks
...many of my RMs are just 1 db weight apart(db weights(KG)-2,3,,5,7,9,11,13,15,17)
 
It is perfectly fine to repeat loads for several sessions. This is more likely to be necessary when working small muscle groups or when doing isos - you just can't lift as much weight.

Big compounds should make up the core of your training: deads, squats, bench, rows, dips, chins, presses (you don't need to do all of these each session but a selection each time would be good). Then add in whatever else you fancy (arms, abs or extra work to improve lagging bodyparts).

If you can use a bb for things like squats and deads then you will have fewer loading problems. Make sure you learn good form and you will set yourself up for many years of productive training.
 
You must log in or register to reply here.
Back
Top