May I throw away biceps and triceps exercises?

[the_dark_master]

Chthonian:"HST isn't just a whole body routine in a 24 hour period. Learn a bit more before you start ranting"

Re-read my post you dumbfuck - and you'll note I said;

One golden rule for beginners of HST: Whole body routines (in 24hr period)

ie Beginners should do whole body routines, before splitting/specialisation - as a benchmark.

 

[Chthonian]

Quote[/b] ]ie Beginners should do whole body routines, before splitting/specialisation - as a benchmark.

Beginners of lifting, maybe. You said a golden rule for beginners of HST. There's no reason someone who is simply new to HST has to focus on whole body workouts in a 24-hour period. That's far from a "golden rule". If anything, the four principles that makeup HST are the golden rules.

 

[Totentanz]

Quote[/b] (the_dark_master @ Aug. 09 2005,6:44)]Re-read my post you dumbfuck - and you'll note I said;
One golden rule for beginners of HST: Whole body routines (in 24hr period)
ie Beginners should do whole body routines, before splitting/specialisation - as a benchmark.

I don't think there is any need for profanity.


I do agree though, his routine would be beneficial with either squats or deadlifts added in to the mix instead of the flat bench. Probably deadlifts since he trains at home. Unless he can squat off his bench like Joe G suggested.

 

[Scooper182]

One aspect that hasn't been considered so far in this debate is the loaded stretch, which many (especially Vicious) have advocated.

A person would not be obtaining a truly loaded stretch for individual parts of the arm with compounds like pull-ups or dips.

If one believes the loaded stretch is important in enhancing hypertrophy, arm isolation movements like the incline dumbell curl and overhead press would be necessary to truly stretch the muscle under load. Just a thought to add to the discussion.

 

[Totentanz]

Actually, I believe you can get a pretty good static hold with chin ups, if you are using weight and hang at almost bottom lockout. Using a pronated grip especially, I feel significant work on my biceps when I try this.

 

[Jester]

Quote[/b] (Scooper182 @ Aug. 09 2005,6:51)]One aspect that hasn't been considered so far in this debate is the loaded stretch, which many (especially Vicious) have advocated.
A person would not be obtaining a truly loaded stretch for individual parts of the arm with compounds like pull-ups or dips.  
If one believes the loaded stretch is important in enhancing hypertrophy, arm isolation movements like the incline dumbell curl and overhead press would be necessary to truly stretch the muscle under load.  Just a thought to add to the discussion.

You hit the nail on the head when you said "enhancing".

Advanced-HST is a progressive training program. Because of SD and incrementation you don't NEED loaded stretches to begin with. Loaded stretches, pulses, negatives are all techniques for once you get up to you heavy RM (typically 5RM).

Sure, you could start your program by throwing the kitchen sink in with everything else, but then you'll hit RBE very quickly and have nothing left to keep pushing past it.

I def. advocate stretch-point exercises (from experience, and started them from what Jules said), but you don't need them until your first week of 5s, possibly not until first week of post 5s.

 

[Scooper182]

I agree. Stretch point exercises do not serve the same metabolic function as say a static hold or a drop set.

So, we could conclude that if one dislikes arm isolation movements, he could do compounds only for most of the cycle and then kick in the aforementioned isolation movements, aiding in hypertrophy yet preventing premature RBE.