HST for a year

M

Mule86

Member
<table style="margin: auto auto auto 4.65pt; width: 113pt; border-collapse: collapse; mso-padding-alt: 0in 5.4pt 0in 5.4pt;" class="MsoNormalTable" border="0" cellSpacing="0" cellPadding="0" width="151"><tbody><tr style="height: 12.75pt; mso-yfti-irow: 0; mso-yfti-firstrow: yes;"><td style="padding: 0in 5.4pt; border: rgb(0, 0, 0); width: 113pt; height: 12.75pt; background-color: transparent;" vAlign="bottom" width="151" noWrap="">Workout A</td> </tr> <tr style="height: 12.75pt; mso-yfti-irow: 1;"> <td style="padding: 0in 5.4pt; border: rgb(0, 0, 0); width: 113pt; height: 12.75pt; background-color: transparent;" vAlign="bottom" width="151" noWrap=""> Bench Press</td> </tr> <tr style="height: 12.75pt; mso-yfti-irow: 2;"> <td style="padding: 0in 5.4pt; border: rgb(0, 0, 0); width: 113pt; height: 12.75pt; background-color: transparent;" vAlign="bottom" width="151" noWrap=""> Bent Over Barbell Row</td> </tr> <tr style="height: 12.75pt; mso-yfti-irow: 3;"> <td style="padding: 0in 5.4pt; border: rgb(0, 0, 0); width: 113pt; height: 12.75pt; background-color: transparent;" vAlign="bottom" width="151" noWrap=""> Dumbbell Shoulder Press</td> </tr> <tr style="height: 12.75pt; mso-yfti-irow: 4;"> <td style="padding: 0in 5.4pt; border: rgb(0, 0, 0); width: 113pt; height: 12.75pt; background-color: transparent;" vAlign="bottom" width="151" noWrap=""> Tricep Pushdowns</td> </tr> <tr style="height: 12.75pt; mso-yfti-irow: 5;"> <td style="padding: 0in 5.4pt; border: rgb(0, 0, 0); width: 113pt; height: 12.75pt; background-color: transparent;" vAlign="bottom" width="151" noWrap=""> Standing Barbell Curls</td> </tr> <tr style="height: 12.75pt; mso-yfti-irow: 6;"> <td style="padding: 0in 5.4pt; border: rgb(0, 0, 0); width: 113pt; height: 12.75pt; background-color: transparent;" vAlign="bottom" width="151" noWrap=""> BW Dips - Failure</td> </tr> <tr style="height: 12.75pt; mso-yfti-irow: 7;"> <td style="padding: 0in 5.4pt; border: rgb(0, 0, 0); width: 113pt; height: 12.75pt; background-color: transparent;" vAlign="bottom" width="151" noWrap=""> Dead Lift</td> </tr> <tr style="height: 12.75pt; mso-yfti-irow: 8;"> <td style="padding: 0in 5.4pt; border: rgb(0, 0, 0); width: 113pt; height: 12.75pt; background-color: transparent;" vAlign="bottom" width="151" noWrap=""> Seated Calf Raises</td> </tr> <tr style="height: 12.75pt; mso-yfti-irow: 9;"> <td style="padding: 0in 5.4pt; border: rgb(0, 0, 0); width: 113pt; height: 12.75pt; background-color: transparent;" vAlign="bottom" width="151" noWrap=""> Shrugs</td> </tr> <tr style="height: 12.75pt; mso-yfti-irow: 10;"> <td style="padding: 0in 5.4pt; border: rgb(0, 0, 0); width: 113pt; height: 12.75pt; background-color: transparent;" vAlign="bottom" width="151" noWrap=""> </td> </tr> <tr style="height: 12.75pt; mso-yfti-irow: 11;"> <td style="padding: 0in 5.4pt; border: rgb(0, 0, 0); width: 113pt; height: 12.75pt; background-color: transparent;" vAlign="bottom" width="151" noWrap=""> Workout B</td> </tr> <tr style="height: 12.75pt; mso-yfti-irow: 12;"> <td style="padding: 0in 5.4pt; border: rgb(0, 0, 0); width: 113pt; height: 12.75pt; background-color: transparent;" vAlign="bottom" width="151" noWrap=""> Incine Bench Press</td> </tr> <tr style="height: 12.75pt; mso-yfti-irow: 13;"> <td style="padding: 0in 5.4pt; border: rgb(0, 0, 0); width: 113pt; height: 12.75pt; background-color: transparent;" vAlign="bottom" width="151" noWrap=""> Seated Row</td> </tr> <tr style="height: 12.75pt; mso-yfti-irow: 14;"> <td style="padding: 0in 5.4pt; border: rgb(0, 0, 0); width: 113pt; height: 12.75pt; background-color: transparent;" vAlign="bottom" width="151" noWrap=""> Upright Row</td> </tr> <tr style="height: 12.75pt; mso-yfti-irow: 15;"> <td style="padding: 0in 5.4pt; border: rgb(0, 0, 0); width: 113pt; height: 12.75pt; background-color: transparent;" vAlign="bottom" width="151" noWrap=""> Close Grip Bench</td> </tr> <tr style="height: 12.75pt; mso-yfti-irow: 16;"> <td style="padding: 0in 5.4pt; border: rgb(0, 0, 0); width: 113pt; height: 12.75pt; background-color: transparent;" vAlign="bottom" width="151" noWrap=""> DB Curls</td> </tr> <tr style="height: 12.75pt; mso-yfti-irow: 17;"> <td style="padding: 0in 5.4pt; border: rgb(0, 0, 0); width: 113pt; height: 12.75pt; background-color: transparent;" vAlign="bottom" width="151" noWrap=""> BW Dips</td> </tr> <tr style="height: 12.75pt; mso-yfti-irow: 18;"> <td style="padding: 0in 5.4pt; border: rgb(0, 0, 0); width: 113pt; height: 12.75pt; background-color: transparent;" vAlign="bottom" width="151" noWrap=""> Dead Lift</td> </tr> <tr style="height: 12.75pt; mso-yfti-irow: 19;"> <td style="padding: 0in 5.4pt; border: rgb(0, 0, 0); width: 113pt; height: 12.75pt; background-color: transparent;" vAlign="bottom" width="151" noWrap=""> Standing Calfs</td> </tr> <tr style="height: 12.75pt; mso-yfti-irow: 20;"> <td style="padding: 0in 5.4pt; border: rgb(0, 0, 0); width: 113pt; height: 12.75pt; background-color: transparent;" vAlign="bottom" width="151" noWrap=""> DB Shrugs</td> </tr> <tr style="height: 12.75pt; mso-yfti-irow: 21;"> <td style="padding: 0in 5.4pt; border: rgb(0, 0, 0); width: 113pt; height: 12.75pt; background-color: transparent;" vAlign="bottom" width="151" noWrap=""> </td> </tr> <tr style="height: 12.75pt; mso-yfti-irow: 22;"> <td style="padding: 0in 5.4pt; border: rgb(0, 0, 0); width: 113pt; height: 12.75pt; background-color: transparent;" vAlign="bottom" width="151" noWrap=""> Workout C</td> </tr> <tr style="height: 12.75pt; mso-yfti-irow: 23;"> <td style="padding: 0in 5.4pt; border: rgb(0, 0, 0); width: 113pt; height: 12.75pt; background-color: transparent;" vAlign="bottom" width="151" noWrap=""> Decline Bench Press</td> </tr> <tr style="height: 12.75pt; mso-yfti-irow: 24;"> <td style="padding: 0in 5.4pt; border: rgb(0, 0, 0); width: 113pt; height: 12.75pt; background-color: transparent;" vAlign="bottom" width="151" noWrap=""> Lat Pulldown</td> </tr> <tr style="height: 12.75pt; mso-yfti-irow: 25;"> <td style="padding: 0in 5.4pt; border: rgb(0, 0, 0); width: 113pt; height: 12.75pt; background-color: transparent;" vAlign="bottom" width="151" noWrap=""> Push Press</td> </tr> <tr style="height: 12.75pt; mso-yfti-irow: 26;"> <td style="padding: 0in 5.4pt; border: rgb(0, 0, 0); width: 113pt; height: 12.75pt; background-color: transparent;" vAlign="bottom" width="151" noWrap=""> Cable Curls</td> </tr> <tr style="height: 12.75pt; mso-yfti-irow: 27;"> <td style="padding: 0in 5.4pt; border: rgb(0, 0, 0); width: 113pt; height: 12.75pt; background-color: transparent;" vAlign="bottom" width="151" noWrap=""> Skull Crushers</td> </tr> <tr style="height: 12.75pt; mso-yfti-irow: 28;"> <td style="padding: 0in 5.4pt; border: rgb(0, 0, 0); width: 113pt; height: 12.75pt; background-color: transparent;" vAlign="bottom" width="151" noWrap=""> BW Dips</td> </tr> <tr style="height: 12.75pt; mso-yfti-irow: 29;"> <td style="padding: 0in 5.4pt; border: rgb(0, 0, 0); width: 113pt; height: 12.75pt; background-color: transparent;" vAlign="bottom" width="151" noWrap=""> Dead Lift</td> </tr> <tr style="height: 12.75pt; mso-yfti-irow: 30;"> <td style="padding: 0in 5.4pt; border: rgb(0, 0, 0); width: 113pt; height: 12.75pt; background-color: transparent;" vAlign="bottom" width="151" noWrap=""> Seated Calf Raises</td> </tr> <tr style="height: 12.75pt; mso-yfti-irow: 31; mso-yfti-lastrow: yes;"> <td style="padding: 0in 5.4pt; border: rgb(0, 0, 0); width: 113pt; height: 12.75pt; background-color: transparent;" vAlign="bottom" width="151" noWrap=""> Barbell Shrugs</td> </tr></tbody></table>

Above is the workout that I have tailored the program to and have done for my last few phases. I feel like it has been working really well. Had a few questions for some of the more advanced HST users out there to see if I can streamline or tweak the program to get the best results.

First question, is it ok to have the different lifts for each bodypart per week? Instead of doing bench 3x, I do Bench 1x, Incline 1x, Decline 1x same for back, shoulders, etc... Few reasons for doing this, one is to hit different area's of the muscle groups, second is just for a little variety to have something different to do in the gym each workout. Just want to make sure that it's not hindering the results of the program if I mix up the lifts for each muscle group.

Second question revolves around rep amounts. I know that 15, 10, 5, 5 are recommended. I began doing that, but to extend the program a few more weeks I have done 15, 12, 10, 8, 5 - 2 weeks each rep range. Since I don't have anyone to do negatives with I thought this would be best. In reading through some things, I'm not sure if those ranges will result in the most growth? I'm not looking to turn into a bodybuilder, but to gain a little mass and keep the mass that I do have. Should I go with something like 10, 5, 10, 5 - 2 weeks each? I feel like when the weights get heavier, I see more results/changes in growth. Am I wasting my time with 15's and 12's? Maybe do one week of 15's, then 10 (2 wks), 8 (2 wks), 5 (2 wks), 10 (2 wks), 5 (1week) then SD? I saw another thread where 'cutting' could benefit from a 10,5,10,5 rep range.
 
First question, is it ok to have the different lifts for each bodypart per week? Instead of doing bench 3x, I do Bench 1x, Incline 1x, Decline 1x same for back, shoulders, etc... Few reasons for doing this, one is to hit different area's of the muscle groups, second is just for a little variety to have something different to do in the gym each workout. Just want to make sure that it's not hindering the results of the program if I mix up the lifts for each muscle group.
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There’s nothing wrong with using different lifts as long as you are progressing the weight on each of them. Most People don’t do it because it complicates tracking RMs and doesn’t give as immediate feedback to whether one is getting stronger or overtraining.

As to the rep ranges. The general rule is that the small the increments the more you are likely to gain strength over hypertrophy and the larger the increments the more likely hypertrophy over strength. Personally I would drop the 12s, and 8s and if you want to extend the cycle do something like 15s, 10s, 5s, 3s. Yes you can also cut back or drop the 15s but that could start putting more wear and tear on you joints so take that into consideration.
 
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