HST plan

C

chalky212

New Member
What do you guys think about the weight increments. Since the poundages are fairly low, there are a lot of zig-zagging. And yes, I notice that I'm not doing any leg work for the time being due to knee-injury.

All weights are in kg's

Bench Press:
2x15: 14.6, 16.1, 16.1, 18.6, 18.6, 20.6
2x10: 18.6, 20.6, 22.1, 22.1, 24.68, 24.86
2x5: 22.1, 24.68, 26.18, 26.18, 28.68, 28.68

Rows
2x15: 9.06, 9.06, 11.56, 11.56, 13.6, 13.6
2x10: 12.56, 12.56, 14.6, 14.6, 16.1, 16.1
2x5: 14.6, 16.1, 17.1, 17.1, 19.6, 19.6

Close-Grip Bench Press
2x15: 10.06, 10.06, 12.56, 12.56, 14.6, 14.6
2x10: 12.56, 14.6, 15.6, 15.6, 17.1, 17.1
2x5: 15.6, 17.1, 18.6, 18.6, 20.6, 20.6

Chin-ups
-Ignore (my own-way)

Shrugs
2x15: 13.6, 13.6, 16.1, 16.1, 18.6, 18.6
2x10: 19.6, 19.6, 21.1, 21.1, 23.68, 23.68
2x5: 24.68, 26.18, 26.18, 28.68, 28.68, 30.18
 
The increments look fine. The loads are quite low, but I have been injured badly before so I know how quickly strength can atrophy. (it comes back fast too though
smile.gif
!) If you are only using the loads cause your injured and you used to be stronger, then don't do HST, just increase the load whenever you can, you will get stronger quicker. Even if you are just weak as a beginner I would recommend just increasing the loads whenever posibble and starting near your maxes (like rippetoe's starting strength program), you will defintely make faster gains than doing traditional HST progression.
 
Start with sets of 10 and every time you can do 2 sets of 10, then increase the weight next workout. If you only get 9 reps and 8 reps for your sets, then repeat the weight next workout and try to get sets of 10.
Once you make some progress, switch toi sets of 5 and increase teh weight to try and get 3 sets fo 5. Once you complete 5 reps ofr all 3 sets, increase the weigth next workout, etc.
you will make the fastest progress this way. Once your progress stalls for a week, then its time to switch to an HST progression cycle.
 
Thanks scientific muscle. I've done what you suggested before, but I don't think I made good gains, so I've wasted like half a year. I basically did a push-pull-leg routine, where each muscle get's done only 1x a week, and I think personally, I wasn't providing enough stimulus which is why I've decided to do HST.
 
its still HST if you do fullbody three times/week (or two-way split 6x/week) But start near your maxes and progress every workout, you willl progress faster probably. If you stall out quickly and have trouble beating your maxes then do the HST where you start at only 75% and work up slowly. (basically 'vanilla' HSt program.
 
nah i think u misunderstood, vdk_au has only a KNEE injury, not something that affected his OVERALL strength
 
<div></div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE"> Even if you are just weak as a beginner I would recommend just increasing the loads whenever posibble and starting near your maxes (like rippetoe's starting strength program), you will defintely make faster gains than doing traditional HST progression. </div>

When you say better gains as in strength wise or muscle wise / both? I just am unsure about working near my max, and doing that 3x a week seems a bit too much.
 
I had a quick glimpse at what Rippetoes program is like, however I'll read it thoruguly soon, but I was just wondering, what about something like the following.

I basically follow the HST where u work each muscle 3x a week and do a different rep range every 2 weeks. But instead of starting like 70% of your max, I go instead near my max and like you said increase it everytime I can complete the rep range.
 
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