Hst Full Body Routine

Maybe I'm posting in the wrong thread.
BUT if the increasing load is what makes the muscle grow then why do anymore than one set??

If it takes progressive load plus volume then how can I set up a routine with 12 sets chest, 9 biceps and triceps, 16 back per week!?!?

Increasing load is definitely not the only factor to muscle growth, there are a bunch of other factors that come into play such as time under tension, rest time, volume, intensity, form degradation....BUT really sets, reps, intensity are easy to measure and increment up. Now HST also tries to continually increase your intensity over a cycle by reducing your total reps. This is to setup a continually increasing intensity to push through previous plateaus at the end but taking advantage of a deconditioned state at the beginning. Likely though even that isn't critical for most early lifters.

So with that in mind why do you want 12, 9 and 16 sets? If its just what you want, then just divide the sets by whatever number of times you workout. That being said, if you intend to make the number of sets you are doing static you need to figure out how to increment your reps and intensity.
 
Maybe I'm posting in the wrong thread.
BUT if the increasing load is what makes the muscle grow then why do anymore than one set??

If it takes progressive load plus volume then how can I set up a routine with 12 sets chest, 9 biceps and triceps, 16 back per week!?!?

Bear in mind that there is not yet a clear cut understanding of the % of different factors for causing muscle growth.

It might be that it is 55% load, 40% volume, 5% high-rep/'metabolic' work. It might be 33/33/33. Exercises scientists, athletes and coaches haven't figured it out yet.

Putting it simply;

-Load
-Volume
-Recovery
-Diet
-Exercises selection

Get these 5 sorted out by trial and error and adjust moving forward.

There is no magic bullet.
 
Here is part of routine I have completed. Only hit failure last part of second week and only on some exercises. Focused on form and TUT. Also started somewhat of a log on week 8. I know it's sloppy but did it on phone as I went.

For the time being I only have access to machines/smith machine, cables, dumbbells up to 75 lbs

Any input on changes for another go round?
Should I try the 1,2,3 set method?



Weeks 5&6 5 reps

Incline bench smith-2 sets
120-130-140-150-160-170
Flyes machine-1 set
120-130-140-150-160-170
Pull ups assisted-2
90-80-70-60-50-40
Rows one arm machine-2
50-60-70-80-90-100
Shoulder press db-2
40-45-50-55-60-65
Shrugs db-1
50-55-60-65-70-75
Rear fly machine-1
110-120-130-140-150-160
Press down-2
45-50-55-60-65-70
Preacher curls machine-2
110-115-120-125-130-135
Leg press/hack machine-2
320-330-340-350-360-370
Leg curl-2
90-100-110-120-130-140
Calfs-2
270-280-290-300-310-320
Abs
Rotator cuff


WEEK 8:

Set 1 2

Incline bench smith
175x5. 175x4 Mon
175x5. 175x4 weds
175x4. 175x3 fri

Flyers
180x5
185x5
185x5
Pull ups assisted
#1- #2-
40x5. 40x5
35x5. 35x4
35x5. 35x4
Rows one arm machine
#1- #2-
105x5. 105x5
105x5. 105x4
105x5. 105x4
Shoulder press db
#1- 65x5 #2 65x5
65x5. 65x5
65x6. 65x6
Machine 70x10. 90x8

Rear fly
170x5
175x5
175x5
Shrugs db
75x5
75x5
75x5
Leg press/hack machine
#1- #2
380x5. 380x12
400x5. 400x10
Leg curl
#1- 145x5 #2- 145x5
150x5. 150x5
160x5. 160x5
Calfs
330
330x10
Preacher machine
#1- #2
140x5. 140x5
140x5. 140x5
One set neg. each arm 140
135x5. 140x5 drop 75x10
Press downs
#1- #2-
80x5. 80x5
85x5. 85x5
85x5. 85x5 drop 30x15
 
2 things;

1. Make a log in the forum for it.

2. TUT should not mean lifting slower. You should always lift as fast you can with safe and correct technique. If you want more TUT, do more reps, loaded stretch or pauses for bench, squat, dead, chin, OHP.
 
Lift powerfully but lower (eccentric) slower and controlled or as Jester suggested to increase TUT.
 
Lift powerfully but lower (eccentric) slower and controlled or as Jester suggested to increase TUT.

Yes, a controlled eccentric is always to be done (or in the case of a deadlift, or DB exercise just drop the weight if it is your last rep or something).
 
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