Hey guys, I'm just starting out to use HST but I have to tell you I am not a beginner in the bodybuilding scene but more of an intermediate now as I have spent at least 5 months doing another program which made me able to gain weight effectively. I know that sounds like a short time but I just didn't count the trials and errors that I went through using other programs for the last 2 years
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My Current Stats (How I am now):
Age: 20
Body Type: True Ectomorph
Height: 6 feet 1 Inch (185cm)
Weight: 160.9 lbs/pounds (73kg)
Goal: Gain Muscle and Burn Fat
My previous stats (5 Months ago - Starting Point)
Age: 19
Body Type: True Ectomorph
Height: 6 feet 1 Inch (185cm)
Weight: 125.7 lbs/pounds (57kg)
Goal: Gain Muscle and Burn Fat
As you guys can see, I managed to gain 35.2 pounds/ 16kg within the last 5 months using another program, so now I'm changing to HST so that I can get even better gains like what I heard from other people.
Ok so this is how my workout looks like:
Legs: Squat or Deadlifts 1 x 15
Chest: Bench or Dips 2 x 15
Back: Chin Ups or Bent Over Rows 2 x 15
Delts: Lateral Raise or Military Press 2 x 15
Traps: Dip Bar Shrugs 2 x 15
Bis : Twisting Dumbbell Curl or any curl that I know of 2 x 15
Tris: Close-grip Bench Press/Close-grip push up 2 x 15
Calves: Standing Calf Negatives or Calf Raises 2 x 15
Abs: Crunches or any ab workout that I know of 1 x 15
Questions:
1. Ok, I'm still not familiar with HST much, so let me get this straight, I'm suppose to start with 15 reps for 2 weeks, then 10 reps for 2 weeks, then 5 reps for 2 weeks, then take 1 week off for strategic deconditioning and then what? Do the whole cycle back starting for 15 reps?
2. Btw, Sorry guys, the number of exercise in my routine might seem a little too much for some of you guys but I really really need to focus on my shoulders, especially my traps and my deltoids too, Because I have narrow shoulders due to my pure ectomorphic body type. I hope some experienced ectomorph bodybuilders out there could advise me on this.
3. Also I was wondering if doing 1 set of squat or deadlift for legs is already enough, the reason why I plan to do only 1 squat / deadlift is because my lower body grows faster and easier than my upperbody. Right now I have an "A" shape kind of body. I'm not very sure if I should minimize the amount of sets for squats/deadlifts cuz the thing is, Squats and Deadlifts are really important exercises, and I'm afraid that minimizing it might hamper my overall results. What do you guys think?
4. I'm also trying to focus on growing my inner chest, so I'm going to alternate between close-grip bench presses and wide-grip or I dunno...can someone teach me the correct cycle of how I can do this? I was thinking if whether my inner chest would actually grow if I just do close-grip bench presses for my tris and not for chest, cuz it does hit the inner chest anyway, you know what I mean? Instead of alternating between Close-grip and wide grip while doing my chest workouts or adding an additional set of close-grip bench press that is.

My Current Stats (How I am now):
Age: 20
Body Type: True Ectomorph
Height: 6 feet 1 Inch (185cm)
Weight: 160.9 lbs/pounds (73kg)
Goal: Gain Muscle and Burn Fat
My previous stats (5 Months ago - Starting Point)
Age: 19
Body Type: True Ectomorph
Height: 6 feet 1 Inch (185cm)
Weight: 125.7 lbs/pounds (57kg)
Goal: Gain Muscle and Burn Fat
As you guys can see, I managed to gain 35.2 pounds/ 16kg within the last 5 months using another program, so now I'm changing to HST so that I can get even better gains like what I heard from other people.
Ok so this is how my workout looks like:
Legs: Squat or Deadlifts 1 x 15
Chest: Bench or Dips 2 x 15
Back: Chin Ups or Bent Over Rows 2 x 15
Delts: Lateral Raise or Military Press 2 x 15
Traps: Dip Bar Shrugs 2 x 15
Bis : Twisting Dumbbell Curl or any curl that I know of 2 x 15
Tris: Close-grip Bench Press/Close-grip push up 2 x 15
Calves: Standing Calf Negatives or Calf Raises 2 x 15
Abs: Crunches or any ab workout that I know of 1 x 15
Questions:
1. Ok, I'm still not familiar with HST much, so let me get this straight, I'm suppose to start with 15 reps for 2 weeks, then 10 reps for 2 weeks, then 5 reps for 2 weeks, then take 1 week off for strategic deconditioning and then what? Do the whole cycle back starting for 15 reps?
2. Btw, Sorry guys, the number of exercise in my routine might seem a little too much for some of you guys but I really really need to focus on my shoulders, especially my traps and my deltoids too, Because I have narrow shoulders due to my pure ectomorphic body type. I hope some experienced ectomorph bodybuilders out there could advise me on this.
3. Also I was wondering if doing 1 set of squat or deadlift for legs is already enough, the reason why I plan to do only 1 squat / deadlift is because my lower body grows faster and easier than my upperbody. Right now I have an "A" shape kind of body. I'm not very sure if I should minimize the amount of sets for squats/deadlifts cuz the thing is, Squats and Deadlifts are really important exercises, and I'm afraid that minimizing it might hamper my overall results. What do you guys think?
4. I'm also trying to focus on growing my inner chest, so I'm going to alternate between close-grip bench presses and wide-grip or I dunno...can someone teach me the correct cycle of how I can do this? I was thinking if whether my inner chest would actually grow if I just do close-grip bench presses for my tris and not for chest, cuz it does hit the inner chest anyway, you know what I mean? Instead of alternating between Close-grip and wide grip while doing my chest workouts or adding an additional set of close-grip bench press that is.