need help with creating HST routine

I'll incorporate the leg press cus leg press is easy for me.

I got chins n dips down, good.

but i must use the latpull down first then after i reach 200lbs ( i weigh around 195+) i'll do full chins

PS here is a pic of my legs for show lol
 
Sea

Your legs look cool, nice and thick, al that is missing is definition, that can only come from fat loss!

Take on the leg press if youy insist, however I'll point out that taking one road because it is easier is not necessarily what bring us success, just a tip!
cool.gif
 
Could anybody explain me what does this point mean?

5 - Set up workouts like this:
15's - 65% of 1 RM
10's - 75% of 1 RM
5's - 85% of 1 RM
negatives - go up to 100% of 1 RM
 
Could anybody explain me what does this point mean?

5 - Set up workouts like this:
15's - 65% of 1 RM
10's - 75% of 1 RM
5's - 85% of 1 RM
negatives - go up to 100% of 1 RM

And the second question:
What to do when I can only in dips and chins do 10 reps with my body weight?
 
dziewul

That was me, sorry.

I should have been clearer, you see I work my weights out from the 1 rep maximum, therefore:

15's - 65% of 1 RM
10's - 75% of 1 RM
5's - 85% of 1 RM
negatives - go up to 100% of 1 RM

This would be the targets to achieve while on each rep scheme, at a drop of 5 - 10% for each workout.

You will get a little zigzagging but that is OK, also those are guidelines, you can cahnge those percentages but not too much.

Say:

15's - 65% to 70% of 1 RM
10's - 75% to 80% of 1 RM
5's - 85% to 100% of 1 RM
negatives - go up to 100% to 120% of 1 RM

Hope this helps!
biggrin.gif
 
Yes.
Thank You Fausto.
Could You answer for my second question?
I'm going to use only compound exercises but like I said my rep max in chins and dips is only 10.
What to do?
 
Yes.
Thank You Fausto.
Could You answer for my second question?
I'm going to use only compound exercises but like I said my rep max in chins and dips is only 10.
What to do?
 
As Colby puts it.

You can do lat pulldowns during the 15's, do body weight on the 10's and for the 5's start adding a little weight, for negatives you can always either use a partner or a chair/bench to push your self up then the down part you can do yourself!
 
<div>
(dziewul @ Jun. 20 2006,08:12)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">And the second question:
What to do when I can only in dips and chins do 10 reps with my body weight?</div>
Here's what I do:

Dips: I rest both feet (toes) on a chair behind me and do 15 dips. I have no progressive load through the 15's. I start the 10's with body weight, then add weight (progression) throughout the rest of the cycle.

Pull ups: Very similar, but in the first week of the 15's I use my legs to assist just a bit. In the second week, I rest my feet (heels) on a ladder in front of me, with no assistance. I continue that into the 10's. Then I just rest one foot for a couple of workouts, then one foot plus 5 lbs, then one foot plus 10 lbs.
My first two workouts in the 5's are body weight, then body weight plus 5, then body weight plus 10. That is my 5rm max. During the negatives, I continue to add 5 lbs for as many reos (1 to 3) as I can, and do the rest as negatives.
 
is this good for a routine?

day 1
rotator cuff warm up 2x15 with 10lbs
bench press 2x15
incline bench 2x15
dips 2x15
abs any

day 2 same warmup +leg warmup
Squat 2x10
leg press 2x10
calf stand 2x10
calf press 2x10
abs any

day 3 all warmups plus arms +back
Tricep pushdowns 2x5
Tricep pullovers 2x5
BB curls 2x5
DB curls 2x5 (5 each arm)

warmup and small rest area...
Next after DB curls
T-bar rows 2x5
low pulley rows 2x5

If this is sucky or totally wrong just tell me.
Its okay i know im stupid..
 
you do the 15s, 10's and 5's for 2 weeks each, not one for each day of the week.

do two weeks (6 total workout days) of 1x15 reps , then two weeks (6 total workout days) of 2x10, then do 2x5 for 2 weeks, etc.

You should be progressing the weight each workout.

Workout 1: 1x15 Squats 100 lbs
Workout 2: 1x15 Squats 110lbs
.......
Workout 6: 1x15 Squats 160lbs (this would be your 15 rep max) The maximum possible weight you could do 15 times without losing form.

Then you'd go into the 2x10 weeks

workout 1: 2x10 Squats 170lbs
workout 2: 2x10 Squats 180lbs

Make sense?
 
What kind of workout can You recomend for advantage users of HST?
Only add sets to workout You wrote on the forst page Fausto or what?
I like Your workout very much.
It's very simple and hit every muscles in the body.

Now I'm working something like this, only in 1 set:

Deadlifts/Squats
Chins
Bench Press
Rows
Dips
Military Press

After this workout with heavy weights I'm very tired.

Do this all exercises in one workout or rather change them like this?:

Deadlifts/Squats
Bench Press/Dips
Rows/Chins
Military Press

What are Your suggests?
 
am i doing this wrong?

Friday

Rotator cuff workout 2sets 15
Squat 1x15
Leg pres 1x15
Bench press 1x15
Incline Bench press 1x15
Dips 1x15
T-bar rows 1x15
Chins 1x15
Shrugs 1x15
Shoulder press 1x15
lat rasie 1x15
DB curls 1x15
Triexentions 1x15
calf raises 1x15
Abs any

Sunday
Rotator cuff workout 1sets 15
hackSquat 1x15
partial squat 1x15
Bench press 1x15
Incline Bench press 1x15
Dips 1x15
T-bar rows 1x15
Chins 1x15
Shrugs 1x15
Shoulder press 1x15
lat rasie 1x15
BB curls 1x15
Triexentions 1x15
calf raises 1x15
Abs any

warm up

abs any


Tuesday
Rotator cuff workout 1x 15
Squat 1x15
Leg pres 1x15
Bench press 1x15
Incline Bench press 1x15
Dips 1x15
T-bar rows 1x15
Chins 1x15
Shrugs 1x15
Shoulder press 1x15
lat rasie 2x15
DB curls 1x15
Triexentions 1x15
calf raises 1x15
Abs any

for two weeks then move on to 2x10 find RM
then after that 2 weeks go to 3x5 find RM
 
<div></div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">am i doing this wrong?</div>

That is just a lot of exercises. I would cut it down to something like this:

Deadlifts/Squats
Dips
Chins/Rows
Bench Press
Military Press
Calf Raises
Abs

If you do the compounds right with an ample amount of volume, then you won't have a need for the isolations. However, if you want to specialize for one muscle such as triceps, then add skullcrushers. Biceps - incline DB curls, Traps - Shrugs.
 
<div>
(colby2152 @ Jun. 25 2006,12:59)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE"> <div></div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">am i doing this wrong?</div>

That is just a lot of exercises. I would cut it down to something like this:

Deadlifts/Squats
Dips
Chins/Rows
Bench Press
Military Press
Calf Raises
Abs

If you do the compounds right with an ample amount of volume, then you won't have a need for the isolations. However, if you want to specialize for one muscle such as triceps, then add skullcrushers. Biceps - incline DB curls, Traps - Shrugs.</div>
Oh ok thanks
I was about to say id get Overtrained quick..
Thanks for the reply.

Do you know if spider bicep curls are worth it?
 
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