Mad_Machine
New Member
Noobs won't stop coming here, and I sure as hell can't stop this forum from existing, or stop the guys who post nonsense here.
So, why the hell not, here's a better routine that noobs can follow, incorporating HST principles, but at the same time making sure they won't be wasting any of their time lifting baby weights that absolutely do nothing for hypertrophy.
First, deloading. You've got to deload somewhat, if you've been banging weights a long time. No doubt about that. Calling it "SD" makes it a little "mysterious", but whatever, that's what noobs here will probably expect. So we decondition with SD, not just deload.
So assuming that's done, or you are a noob and will just start lifting weights, lets go to the routine.
1.) We workout 3x a week. There's no sense doing more - no research has proven that any more than that has had significant changes. 3 tops it.
2.) Compounds - lots of them. We have many complex muscle groups, and each can perform different functions. For better overall development, you can't just stick to the 3 biggest compounds. Those three will make you grow for sure, but you would experience significantly greater results with a lot more compounds. So here they are, and we'll also throw in a few isolations:
-Deadlift
-Flat Bench
-Incline Bench
-Dips
-DB Triceps Extensions (Skullcrushers)
-Lat pulldowns / wide grip chins
-Narrow grip chins
-Incline Hammer curls
-Barbell / Dumbbell rows
-Shrugs
-Squats
-Abs
3.) The order you do them is irrelevant - what matters is you finish them without unnecessary delay. You can arrange them in superset fashion, or start with the heaviest compounds first (squats / deads), or however. I personally would do them the way they were outlined.
4.) Unless you are deloading - or you need the lactic acid buildup for your joints - never go very light. Jump right ahead to the start of your 5's. Here's an example:
-Your 5rm is 300
-You increment by 10 pounds for that exercise
-Your progression is: 250, 260, 270, 280, 290, 300
-Do 250 for week 1
-Do 260 for week 2
-Do 270 for week 3
-Do 280 for week 4
-Do 290 for week 5
-Do 300 for week 6 onwards.
5.) Your entire cycle should be at least 4 months (approx 17 weeks). Although your max is 300, by the end of 4+ months, this would already increase. So by the end of your cycle, like week 18 or whatever, you should be doing 320 already or something. You simply try to adjust your max while within the cycle. So for example by week 11 you now do 310. Then by week 15 you do 320. Then if you end with that, then that is your new 5RM max for the next cycle, obviously.
6.) Now that it's been at least 17 weeks, you can now deload or decondition with SD. Deload simply with loads you can do for 15-20 reps if you don't want to SD. Your SD should take no more than 2 weeks. If you choose to deload, then you can do it for a week longer. No need for progressive loading during deload. After deloading or SD, jump back again to your 5's. Following the example in #5, you ended with a max of 300, so now your cycle should be:
-Do 270 for week 1
-Do 280 for week 2
-Do 290 for week 3
-Do 300 for week 4
-Do 310 for week 5
-Do 320 for week 6 onwards.
This way, you only deload/SD a maximum 3 times a year. And you stick with heavy weights most of the time - that's a benefit not only to hypertrophy, but also to strength.
I further recommend not to SD at all - just deload. That way, you also get the benefit of healing your joints with lactic acid buildup. You'll need it if you don't take in enough fish oil, since you'll be lifting heavy often, especially if you aren't used to heavy all the time.
There. That's a better HST routine.
-The Real Deal
So, why the hell not, here's a better routine that noobs can follow, incorporating HST principles, but at the same time making sure they won't be wasting any of their time lifting baby weights that absolutely do nothing for hypertrophy.
First, deloading. You've got to deload somewhat, if you've been banging weights a long time. No doubt about that. Calling it "SD" makes it a little "mysterious", but whatever, that's what noobs here will probably expect. So we decondition with SD, not just deload.
So assuming that's done, or you are a noob and will just start lifting weights, lets go to the routine.
1.) We workout 3x a week. There's no sense doing more - no research has proven that any more than that has had significant changes. 3 tops it.
2.) Compounds - lots of them. We have many complex muscle groups, and each can perform different functions. For better overall development, you can't just stick to the 3 biggest compounds. Those three will make you grow for sure, but you would experience significantly greater results with a lot more compounds. So here they are, and we'll also throw in a few isolations:
-Deadlift
-Flat Bench
-Incline Bench
-Dips
-DB Triceps Extensions (Skullcrushers)
-Lat pulldowns / wide grip chins
-Narrow grip chins
-Incline Hammer curls
-Barbell / Dumbbell rows
-Shrugs
-Squats
-Abs
3.) The order you do them is irrelevant - what matters is you finish them without unnecessary delay. You can arrange them in superset fashion, or start with the heaviest compounds first (squats / deads), or however. I personally would do them the way they were outlined.
4.) Unless you are deloading - or you need the lactic acid buildup for your joints - never go very light. Jump right ahead to the start of your 5's. Here's an example:
-Your 5rm is 300
-You increment by 10 pounds for that exercise
-Your progression is: 250, 260, 270, 280, 290, 300
-Do 250 for week 1
-Do 260 for week 2
-Do 270 for week 3
-Do 280 for week 4
-Do 290 for week 5
-Do 300 for week 6 onwards.
5.) Your entire cycle should be at least 4 months (approx 17 weeks). Although your max is 300, by the end of 4+ months, this would already increase. So by the end of your cycle, like week 18 or whatever, you should be doing 320 already or something. You simply try to adjust your max while within the cycle. So for example by week 11 you now do 310. Then by week 15 you do 320. Then if you end with that, then that is your new 5RM max for the next cycle, obviously.
6.) Now that it's been at least 17 weeks, you can now deload or decondition with SD. Deload simply with loads you can do for 15-20 reps if you don't want to SD. Your SD should take no more than 2 weeks. If you choose to deload, then you can do it for a week longer. No need for progressive loading during deload. After deloading or SD, jump back again to your 5's. Following the example in #5, you ended with a max of 300, so now your cycle should be:
-Do 270 for week 1
-Do 280 for week 2
-Do 290 for week 3
-Do 300 for week 4
-Do 310 for week 5
-Do 320 for week 6 onwards.
This way, you only deload/SD a maximum 3 times a year. And you stick with heavy weights most of the time - that's a benefit not only to hypertrophy, but also to strength.
I further recommend not to SD at all - just deload. That way, you also get the benefit of healing your joints with lactic acid buildup. You'll need it if you don't take in enough fish oil, since you'll be lifting heavy often, especially if you aren't used to heavy all the time.
There. That's a better HST routine.
-The Real Deal
