Question Regarding Mixing Hst With Split Full Body Routine

Discussion in 'Hypertrophy-Specific Training (HST)' started by wchoppa, Jun 9, 2019.

  1. wchoppa

    wchoppa New Member

    Hi Everyone,

    I have been doing a three day a week full body split routine. I want to add HST principles to this, but my problem is while each of the three day routine is full body they are different exercises each day.


    So how do I do the 15,10,5 from a scheduling perspective. If I do 2 weeks at 15, 2 weeks at 10 and 2 weeks at 5, then each exercise is only hit twice. To hit them 6 times, I would have to extend this to 6 weeks at 15, 6 weeks 10 and 6 weeks at 5. Is that correct? Anyone else have a routine like mine?



    Attached Files:

  2. mickc1965

    mickc1965 Well-Known Member

    Personally I would do each block over 3 weeks with week 1 at 80%, week 2 at 90% and week 3 at 100%
  3. wchoppa

    wchoppa New Member

    Thank you for the response. Like the idiot I am I just realized this exact question was asked earlier in the forum.
  4. mickc1965

    mickc1965 Well-Known Member

    That’s ok, too many threads to go through
  5. wchoppa

    wchoppa New Member

    Since we are on the subject, and again sorry if this has been asked before. What is your opinion on continuing the upping of weights as I progress through the rep cycles. I.E. If I do bench for 3 weeks at 15 and end on 95 lbs, would it be ok to continue upping into the 10 rep sets. Like start the next three weeks starting at 105 then go to 110, then 120. then for the 5 rep 3 weeks go to 125, 130, 135. Or something like that. Also, the reason I do so few exercises but split throughout the week is I do a lot of running. If I did the 11 exercises three times a week I would not be able to run much. Does this make sense?

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