Next Cycle Setup

Discussion in 'Hypertrophy-Specific Training (HST)' started by jstrick2, Jan 10, 2006.

  1. jstrick2

    jstrick2 New Member

    Every other day setup....alternating these two sets
    IE, M-A  W-B  F-A  Su-B T-A  etc   This is my 4th cycle of HST
    A:
    Squat
    Stiff Deads
    Flat DB
    Mil Press
    Dips
    Rows WG
    Rows NG
    Rear Delts
    Skulls
    Shrugs
    EZ Curls
    Calves
    Abs


    B:
    Deads
    Leg Press
    GHR
    Incl DB
    Fly
    Dips
    Chins WG
    Chins NG
    Rear Delts
    Close Grip
    Shrugs
    Rope Hammers
    Calves
    Abs


    Thoughts?
     
  2. colby2152

    colby2152 New Member

    Great choice of exercises even though it seems like a bit much. Possibly through out iso's like skulls and curls to keep it at 12 exercises as the compounds will be more than enough to work your arms.
     
  3. style

    style New Member

    take out the isolation exercises and abs, add them later in the cycle if you need them, it isn't necessary to do dips and flat bench in the same workout. Your abs will get worked more than enough by the compound exercises. otherwise, very good.

    If you must do this many exercises, doing them in a twice a day split or working out every day is preferable.
     
  4. jwbond

    jwbond New Member

    are you cutting? if not you either have to eat 4-5K calories or cut back the exercises.

    imo you are going to be overtraining (if your natural).
     
  5. robefc

    robefc New Member

    Personally I like only using one compound exercise per bodypart (stretch point optional later on in the cycle) so that would be way too many exercises.

    For examply why not just pick one chest exercise and then do as many sets as you feel able if you want higher volume?

    As you alternating you don't need to worry about not covering all your bases.

    I do a similar thing in terms of alternating deads and sl deads although I do leg press with sl deads and no leg exercise with straight deads as I feel they take care of them (leg press instead of squats to save lower back).

    I would take out flat db press and alternate between dips and incline press, keep both sets of rows/chins as you can just do one set with one grip and a second with the other, I wouldn't bother with rear delts as the pulling movements should take care of them.

    I would also use overhead extensions rather than close grip as they're a stretch point exercise and put in incline curls instead of one of the db exercises.

    Exercise selection is pretty personal though so that's just my view, not meant to be critical.

    I also have no idea what GHR stands for?!

    Cheers

    Rob
     
  6. Joe.Muscle

    Joe.Muscle Active Member

    I agree with picking one exercise.

    I have found that if you stay with one exercise each cycle, and really concentrate on moving more weight every workout, wether its by 1/2 pound or 5 pounds just do more. The gains will come!
     
  7. jstrick2

    jstrick2 New Member

  8. faz

    faz Active Member

    good choice of exercises..if you can handle that amount then go for it..there is no set amount but most guys on here prefer to concentrate on mostly compounds...if you find it gets to hard then you can drop some exercises no problem..for instance when i get to the 5s i drop all arm isos..or if you have 2 exercises for the same part like chest you could drop one or do one on mon and the other wed..
     
  9. jstrick2

    jstrick2 New Member

  10. jstrick2

    jstrick2 New Member

    Revised list....
    A:
    Squat
    GHR (Very light, weightless... more for a slight burn, no rep range)
    Dips
    Rows WG
    Rows NG
    Military Press
    Rear Delts
    Skulls
    Shrugs
    Incl Curls
    Calves(Not done HST method)
    Abs(Not done HST method)
    B:
    Deads
    Leg Press
    Incl DB
    Chins WG
    Chins NG
    Rear Delts
    Close Grip
    Shrugs
    Rope Hammer
    Calves (ND HST meth)
    Abs (ND HST meth)
    Better?

    Now, its essentially 11 exercises a piece
     
  11. style

    style New Member

  12. robefc

    robefc New Member

    I much prefer that.

    Do you mean normal deads or stiff legged deads? Because stiff legged would make sense as you're working quads with the press (so hammies with the deads).

    I'd still do one arm extensions instead of close grip.

    Still don't know what GHR stands for? And what did the bah comment refer to/means?!

    Cheers

    Rob
     
  13. jstrick2

    jstrick2 New Member

  14. Falco

    Falco New Member

    oops. :crazy

    Posted in wrong thread. Sorry.

    Good plan btw.
     
  15. Totentanz

    Totentanz Super Moderator Staff Member

    I don't see a problem with overtraining there. How many sets per movement were you planning? You could probably get away with just one set per, maybe bumping it up to two sets in the 10s and 5s.

    Edit: stupid typo
     

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