I was wondering if you could help me with my first cycle of HST. I would like to do alternate exercises for my A and B days for my 15, 10, and 5 Rep ranges. You are suppose to do each exercise 3 times a week for 2 weeks at 15, 10, and 5 rep ranges for a total of 6 weeks and then negatives for week 7 and 8. The question is If I do alternate exercises for all the rep ranges am I supposed to do each exercise for 2 weeks, if so I would be doing each exercise 6 times in that 2 week period right? But some of the exercise are in both A and B workouts so I would be doing some 6 times and the others only 4 times in the 2 weeks Here is my workout w/o A: Bench Press Inverted rows close grip bench press close grip chin ups squats rear delt flies barbell shoulder press core w/o B: incline bench pullups close grip bench press DB lateral raises DB shoulder press close grip pulldowns barbell curls DB lunges Thank you very much for your help.
The exercises that are in both workouts will be done 6 times every two weeks and the exercises that are specific to each split will be done three times. For the exercises that are done 6 times the increments should be 75/80/85/90/95/100% and for those done three times you should increase 80/90/100%
Thank you Alex That link has a lot of great info in it very good reference sheet .....I will be going over it often, again thanks.