Hey gents,
I am an aussie lady who has recently started in the area of figure bodybuilding. I have been training hard since January and have just finished my first lot of comps where I placed a nice 2nd, 3rd and 2nd. Not bad for a 35 year old and mother of two!!!
I am now preparing myself for the next comp in April and I am wanting to get some hypertrophy going. I have read through the HST program and would like to give it a try and am hoping you can give me your advice.
I naturally need to have symmetry... so getting my exercises right for all body parts is very important.
I wrote up a program and did my max RM's.
I did my first workout today and it felt weird not lifting heavy and I thought the whole process was time wasting as I didn't push even a sweat and felt very little burn. But, hopefully, that will change.
So.. here is my program. (I work in Kg's, not pounds)
Barbell Squat/45 deg leg press
Standing calf raises
Straight leg deadlift
Barbell incline bench press
Machine Assisted chins - Overhand Wide grip
Machine Assisted chins - Reverse Narrow grip
DB shoulder press
DB lateral raises/Standing barbell upright row
Dips
What do you think? With the leg press/squats and lat raises... i'll alternate.
Because of my busy schedule, I'm doing my workouts on
Monday, Tuesday and Thursday. Hope that's ok.
So... just to make sure I understand i've got the first six weeks organised: I do.......
2 weeks of 15 reps, 1 set each exercise
2 weeks of 10 reps, 2 sets each exercise
2 weeks of 5 reps, 3 sets each exercise.
I increase the weight (roughly 2.5 kg's) each workout over the 2 week period in each phase to eventually reach the max weight by the end of each phase.
Eg: Shoulder press - 15's, 2 week phase - my max is 15kg
Week one
Mon Day 1: 2.5kg
Tues Day 2: 5kg
Thurs Day 3: 7.5kg
Week two
Mon Day 4: 10kg
Tues Day 5: 12.5kg
Thur Day 6: 15kg
So on day 6, i'll push out 15 reps on 15kg's??
And this will apply then to the 10's and 5's.
If I have understood all this wrong, please can someone clarify it for me.
I'm doing a 5 minute brisk walk before i start and a warm up set of each exercise also and I will do cardio 3 times a weeek.
Ok, I think that's it. let me get through the first 6 weeks, and then i'll look at what to do after that.
If you can give me any more advice, i'd really appreciate it.
Thanks for your time
I am an aussie lady who has recently started in the area of figure bodybuilding. I have been training hard since January and have just finished my first lot of comps where I placed a nice 2nd, 3rd and 2nd. Not bad for a 35 year old and mother of two!!!
I am now preparing myself for the next comp in April and I am wanting to get some hypertrophy going. I have read through the HST program and would like to give it a try and am hoping you can give me your advice.
I naturally need to have symmetry... so getting my exercises right for all body parts is very important.
I wrote up a program and did my max RM's.
I did my first workout today and it felt weird not lifting heavy and I thought the whole process was time wasting as I didn't push even a sweat and felt very little burn. But, hopefully, that will change.
So.. here is my program. (I work in Kg's, not pounds)
Barbell Squat/45 deg leg press
Standing calf raises
Straight leg deadlift
Barbell incline bench press
Machine Assisted chins - Overhand Wide grip
Machine Assisted chins - Reverse Narrow grip
DB shoulder press
DB lateral raises/Standing barbell upright row
Dips
What do you think? With the leg press/squats and lat raises... i'll alternate.
Because of my busy schedule, I'm doing my workouts on
Monday, Tuesday and Thursday. Hope that's ok.
So... just to make sure I understand i've got the first six weeks organised: I do.......
2 weeks of 15 reps, 1 set each exercise
2 weeks of 10 reps, 2 sets each exercise
2 weeks of 5 reps, 3 sets each exercise.
I increase the weight (roughly 2.5 kg's) each workout over the 2 week period in each phase to eventually reach the max weight by the end of each phase.
Eg: Shoulder press - 15's, 2 week phase - my max is 15kg
Week one
Mon Day 1: 2.5kg
Tues Day 2: 5kg
Thurs Day 3: 7.5kg
Week two
Mon Day 4: 10kg
Tues Day 5: 12.5kg
Thur Day 6: 15kg
So on day 6, i'll push out 15 reps on 15kg's??
And this will apply then to the 10's and 5's.
If I have understood all this wrong, please can someone clarify it for me.
I'm doing a 5 minute brisk walk before i start and a warm up set of each exercise also and I will do cardio 3 times a weeek.
Ok, I think that's it. let me get through the first 6 weeks, and then i'll look at what to do after that.
If you can give me any more advice, i'd really appreciate it.
Thanks for your time