HST Routine

Discussion in 'HST FAQ' started by dsjw123, Oct 5, 2013.

  1. dsjw123

    dsjw123 New Member

    Hi,

    I am looking to maximize my hypertrophy gains. I have been training seriously for about 4-5 months, with Tom Mutaffis 3-Day Split, and I moved on to PHUL by Brandon Campbell. However in both of these routines, I have only found strength gains, but hypertrophic gains are close to none. This is why I am looking at HST. I have read a lot of the training logs and FAQs and I still do not understand HST.

    I am wondering if this routine (from bodybuilding.com) would suffice for HST? Or do I have to have a Workout A and Workout B? I have seen many training logs that do 15 reps in a week, then move on to 10 reps, and eventually 5 reps. Is that a must for HST, or can I stick with 10 reps and the same exercises throughout my HST run?

    [TABLE]
    [TR]
    [TD]Legs
    Squat - 1x10
    Stiff Leg Deads - 2x10
    [/TD]
    [TD][/TD]
    [TD]Legs
    Squat - 1x10
    Stiff Leg Deads - 2x10
    [/TD]
    [TD][/TD]
    [TD]Legs
    Squat - 1x10
    Stiff Leg Deads - 2x10
    [/TD]
    [TD] Legs - 9[/TD]
    [/TR]
    [TR]
    [TD]Chest
    Incline Bench - 2x10
    Dips - 1x10
    [/TD]
    [TD][/TD]
    [TD]Chest
    Incline Bench - 2x10
    Dips - 1x10
    [/TD]
    [TD][/TD]
    [TD]Chest
    Incline Bench - 2x10
    Dips - 1x10
    [/TD]
    [TD] Chest - 9[/TD]
    [/TR]
    [TR]
    [TD]Back
    Chins - 2x10 (W.N.)
    Rows - 2x10 (W.N)
    [/TD]
    [TD][/TD]
    [TD]Back
    Chins - 2x10 (W.N.)
    Rows - 2x10 (W.N)
    [/TD]
    [TD][/TD]
    [TD]Back
    Chins - 2x10 (W.N.)
    Rows - 2x10 (W.N)
    [/TD]
    [TD] Back - 12[/TD]
    [/TR]
    [TR]
    [TD]Traps
    Shrugs - 1x10
    [/TD]
    [TD][/TD]
    [TD]Traps
    Shrugs - 1x10
    [/TD]
    [TD][/TD]
    [TD]Traps
    Shrugs - 1x10
    [/TD]
    [TD] Traps - 3[/TD]
    [/TR]
    [TR]
    [TD]Shoulder
    Shoulder Press - 1x10
    Lateral Raise - 1x10
    Rear Delt - 1x10
    [/TD]
    [TD][/TD]
    [TD]Shoulder
    Shoulder Press - 1x10
    Lateral Raise - 1x10
    Rear Delt - 1x10
    [/TD]
    [TD][/TD]
    [TD]Shoulder
    Shoulder Press - 1x10
    Lateral Raise - 1x10
    Rear Delt - 1x10
    [/TD]
    [TD] Shoulder - 9[/TD]
    [/TR]
    [TR]
    [TD]Biceps
    DB Curls - 2x10
    [/TD]
    [TD][/TD]
    [TD]Biceps
    DB Curls - 2x10
    [/TD]
    [TD][/TD]
    [TD]Biceps
    DB Curls - 2x10
    [/TD]
    [TD] Biceps - 6[/TD]
    [/TR]
    [TR]
    [TD]Triceps
    Tricep Ext. - 2x10
    [/TD]
    [TD][/TD]
    [TD]Triceps
    Tricep Ext. - 2x10
    [/TD]
    [TD][/TD]
    [TD]Triceps
    Tricep Ext. - 2x10
    [/TD]
    [TD] Triceps - 6[/TD]
    [/TR]
    [TR]
    [TD]Calves
    Calf Raise - 2x10
    [/TD]
    [TD][/TD]
    [TD]Calves
    Calf Raise - 2x10
    [/TD]
    [TD][/TD]
    [TD]Calves
    Calf Raise - 2x10
    [/TD]
    [TD] Calves - 6[/TD]
    [/TR]
    [TR]
    [TD]Abs
    Crunches - 2x10
    (Or Pick Your Own)
    [/TD]
    [TD][/TD]
    [TD]Abs
    Crunches - 2x10
    (Or Pick Your Own)
    [/TD]
    [TD][/TD]
    [TD]Abs
    Crunches - 2x10
    (Or Pick Your Own)
    [/TD]
    [TD] Abs
    [/TD]
    [/TR]
    [/TABLE]


    Thanks in advance!
     
    Last edited: Oct 5, 2013
  2. Totentanz

    Totentanz Super Moderator Staff Member

    Download and read the book, it should help. Routine looks ok, volume may need tweaking though. Don't forget diet.
     
  3. dsjw123

    dsjw123 New Member

    Alright will check it out!

    Thanks!
     
  4. dsjw123

    dsjw123 New Member

    Hey man I couldn't download the ebook from mediafire, do you have other download sites?
     
  5. Totentanz

    Totentanz Super Moderator Staff Member

    Why couldn't you download it?
     
  6. dsjw123

    dsjw123 New Member

    When I try to download it, it asked me to enter the words so that the download could be authorized.
    But whenever I key in the correct answer, it always refreshes the whole page. So there wasn't a download link generated.
     
  7. Totentanz

    Totentanz Super Moderator Staff Member

    Weird, I just downloaded it in firefox with no issue. I guess I'll have to get a couple mirrors up or something.

    Try clearing cache and cookies yet?
     
  8. dsjw123

    dsjw123 New Member

    Yes, I've tried clearing cache and cookies but still na-uh.
    Could you kindly upload it to mega.co.nz? That's one of the only file sharing sites that work for me. Thank you!
     

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