Schopenhauer
New Member
Hey guys!
I'll start my first HST cycle next week and need some tips. Following the suggestions of the text Pimp My HST Foreword fellow Proteus9, I built my routine like this:
- Frequency: 3X-a-week, AM / PM - ... Again, this is really the most basic and effective optimization technique you can do for your HST routine.
Exercises selection:
I will follow the suggestion of the text:
15's: Basics
10's: Basics + specialization (biceps, triceps, calves and traps)
5's: Basics + specialization + metabolic stress
pos-5's: Basics + specialization + metabolic stress + optimization techniques (cluster reps)
My basic routine is:
AM
Squad
Flat bench press
Barbell Row
Barbell Shoulder Press
PM
Deadlift
Dips
Pull Ups
Arnold Press
Volume: 1X15, 2X10, 3X5
My question is: how do I incorporate the specialization exercises in this routine? I thought of three possibilities:
First possibility
AM
Squad
Flat bench press
Barbell Row
Barbell Shoulder Press
Calf Raises (2x10, 3x5)
Barbell Shrugs (2x10, 3X5)
PM
Deadlift
Dips
Pull Ups
Arnold Press
Barbell Curl (2X10, 3X5)
Lying triceps extension (2x10, 3x5)
Second possibility
AM
Squad
Flat bench press
Barbell Row
Barbell Shoulder Press
Calf Raises (1x10, 2x5)
Barbell Shrugs (1x10, 2X5)
Barbell Curl (1X10, 2X5)
Lying triceps extension (1x10, 2x5)
PM
Deadlift
Dips
Pull Ups
Arnold Press
Calf Raises (1x10, 2x5)
Barbell Shrugs (1x10, 2X5)
Barbell Curl (1X10, 2X5)
Lying triceps extension (1x10, 2x5)
Third possibility
AM
Squad
Flat bench press
Barbell Row
Barbell Shoulder Press
Calf Raises (2x10, 3x5)
Barbell Shrugs (2x10, 3X5)
Barbell Curl (2X10, 3X5)
Lying triceps extension (2x10, 3x5)
PM
Deadlift
Dips
Pull Ups
Arnold Press
Calf Raises (2x10, 3x5)
Barbell Shrugs (2x10, 3X5)
Barbell Curl (2X10, 3X5)
Lying triceps extension (2x10, 3x5)
So what is the best alternative? Exists another possibility that optimizes the hypertrophy process? I want to give special attention to developing of my arms.
Thanks!
I'll start my first HST cycle next week and need some tips. Following the suggestions of the text Pimp My HST Foreword fellow Proteus9, I built my routine like this:
- Frequency: 3X-a-week, AM / PM - ... Again, this is really the most basic and effective optimization technique you can do for your HST routine.
Exercises selection:
I will follow the suggestion of the text:
15's: Basics
10's: Basics + specialization (biceps, triceps, calves and traps)
5's: Basics + specialization + metabolic stress
pos-5's: Basics + specialization + metabolic stress + optimization techniques (cluster reps)
My basic routine is:
AM
Squad
Flat bench press
Barbell Row
Barbell Shoulder Press
PM
Deadlift
Dips
Pull Ups
Arnold Press
Volume: 1X15, 2X10, 3X5
My question is: how do I incorporate the specialization exercises in this routine? I thought of three possibilities:
First possibility
AM
Squad
Flat bench press
Barbell Row
Barbell Shoulder Press
Calf Raises (2x10, 3x5)
Barbell Shrugs (2x10, 3X5)
PM
Deadlift
Dips
Pull Ups
Arnold Press
Barbell Curl (2X10, 3X5)
Lying triceps extension (2x10, 3x5)
Second possibility
AM
Squad
Flat bench press
Barbell Row
Barbell Shoulder Press
Calf Raises (1x10, 2x5)
Barbell Shrugs (1x10, 2X5)
Barbell Curl (1X10, 2X5)
Lying triceps extension (1x10, 2x5)
PM
Deadlift
Dips
Pull Ups
Arnold Press
Calf Raises (1x10, 2x5)
Barbell Shrugs (1x10, 2X5)
Barbell Curl (1X10, 2X5)
Lying triceps extension (1x10, 2x5)
Third possibility
AM
Squad
Flat bench press
Barbell Row
Barbell Shoulder Press
Calf Raises (2x10, 3x5)
Barbell Shrugs (2x10, 3X5)
Barbell Curl (2X10, 3X5)
Lying triceps extension (2x10, 3x5)
PM
Deadlift
Dips
Pull Ups
Arnold Press
Calf Raises (2x10, 3x5)
Barbell Shrugs (2x10, 3X5)
Barbell Curl (2X10, 3X5)
Lying triceps extension (2x10, 3x5)
So what is the best alternative? Exists another possibility that optimizes the hypertrophy process? I want to give special attention to developing of my arms.
Thanks!