HST Beginner

I

IronPsycho

New Member
Hey guys Im a beginner at HST
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I have been training on and off for a couple years now using the two day split. I have always tried improving my training methods within the to day split in hopes of better gains. but after reading about HST on this site. i am convinced that this program will give me the best results. So i want to see if i got this all down.

My Stats

Height 5'10"

Weight 233 lbs.

BF% 28%

Lean Body Mass 167 lbs.

First 2 Weeks of an 8 Week Cycle

Workouts

Barbell Curls 15x, 2 sets alternating wide/close grip between sets

Wrist Curls 15x, 2 sets

Reverse Wrist Curls 15x, 2 sets

Dumbbell Tricep Extensions 15x, 2 sets

Upright Rows 15x, 2 sets

Lat Pull-Downs 15x, 1 set

Back Lat Pull-Downs 15x, 1 set

Bent Rows 15x, 2 sets

Dumbbell Shrugs 15x, 1 set

Squats 15x, 2 sets

Lying Leg Curls 15x, 2 sets

Good Mornings 15x, 1 set

Stiff-Legged Dead Lifts 15x, 1 set

Standing Calf Raises 15x, 2 sets

Dumbbell Side Bends 15x, 2 sets

Weighted Sit Ups 15x,2 sets

Incline Bench Press 15x, 1 set

Bench Press 15x, 1 set

Does this look like an HST program or does it need some corrections?

Any Opinions?
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Way too many exercises that are tripling or even quadrupling up on muscle groups. Here's what I would do in the order I'd do them......

Workouts

Squats 15x, 2 sets

Standing Calf Raises 15x, 2 sets

Bench Press 15x, 2 sets

Bent Rows 15x, 2 sets

Lat Pull-Downs 15x, 1 set

Back Lat Pull-Downs 15x, 1 set

Upright Rows 15x, 2 sets

Barbell Curls 15x, 2 sets alternating wide/close grip between sets

Dumbbell Tricep Extensions 15x, 2 sets

Lying Leg Curls 15x, 2 sets

Weighted Sit Ups 15x,2 sets



I left some isolation exercises in there as you seem to like those. Personally I do all compounds "simplify and win" style, but each to their own.
 
You don't really have to 'hit a muscle from every angle' as they say, which I'm assuming is why you have so many lifts for each muscle group. It would be better to focus on one, at most two, lifts for a muscle group and really work on getting your strength up in those lifts.
 
I do like to hit muscle groups on every angle so that I grow evenly, but i do need to get out of that habit in order to follow an HST plan correctly

Barbell Curls 15x, 2 sets alternating wide/close grip between sets

Wrist Curls 15x, 2 sets

Reverse Wrist Curls 15x, 2 sets

Dumbbell Tricep Extensions 15x, 2 sets

Upright Rows 15x, 2 sets

Lat Pull-Downs 15x, 1 set

Back Lat Pull-Downs 15x, 1 set

Bent Rows 15x, 2 sets

Squats 15x, 2 sets

Lying Leg Curls 15x, 2 sets

Good Mornings 15x, 2 sets

Standing Calf Raises 15x, 2 sets

Weighted Sit Ups 15x, 2 sets

Bench Press 15x, 2 sets

I Hope this is a little better than the one before
 
Forget the wrist curls, everything else is ok. I wouldn't do it like that, but HST is an adaptable program to suit each person's tastes.
 
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