Simplify and Win!

Discussion in 'Hypertrophy-Specific Training (HST)' started by Fausto, Sep 11, 2006.

  1. Jester

    Jester Well-Known Member

    Doing rows as pictured there does not "protect your back". It's actually more likely to cause injury to your back, placing undue stress (due to static position at a v.dumb angle) on the lower back.

    Although it's unlikely to OP'er of qn is going to review this, being 6 months ago, should they or anyone else wish to be informed, due them parallel to the floor and go Youtube "pendlay rows".
  2. d0nd3rg0d

    d0nd3rg0d New Member

    I'm about to start my first cycle, and I was thinking about something like this:

    Incline Bench Press
    Weighted Sit-ups

    Weighted Sit-ups

    But, since I can't do 15 reps of Dips and Chin-ups and I don't plan to use any machine to help me, I'm thinking about doing only Workout A, everyday, with no alternation. Would that deviate from the ideal?

    Or maybe I could add them after starting the 10s, as a second set of chest (after 1x10 of Incline Bench Press, in the case of Dips) and a second set of upper-back (after 1x10 of Rows, in the case of Chin-ups), and do the same thing in the 5s.

    What do you experient guys think?
    And pardon my poor English, please.

    If anyone could rate my routine, in general, I would appreciate a lot. Thank you guys.
    Last edited: Dec 30, 2013
  3. Jester

    Jester Well-Known Member

    Looks very good, good luck with it.

    Just go for 15 reps total for chins and dips - take as many sets as you need to get them. Your endurance/rep count will develop as your size and strength increase. Starting at the 10s is also fine.
  4. jasonjm2005

    jasonjm2005 New Member

    can someone help me with the reps? I understand the simplify the exercises part, but everyone seems to be doing different reps compared to the ebook?

    the way the initial ebook looked to me was something like this?

    1st week : 2 sets 15 on 3 days of week
    2nd week : 2 sets 15 on 3 days of week
    3rd week : 2 sets 10 on 3 days of week
    4th week : 1 set 10 on 3 days of week
    5th week : 2 sets 5 on 3 days of week
    6th week : 1 set 5 on 3 days of week
    7th week : 1 set 5 on 3 days of week, negative reps
    8th week : rest

    but it seems like people are opting for different rep ranges? 1 x 15, 2 x 10 and 3 x 5 in those weeks? or some even 5 x 5
  5. Browner

    Browner Well-Known Member

    the key is progressive overload. The 15 rep stage is more to prepare the joints and muscles for the loads in the 10 and 5 rep stage. There are many ways you can go about it, Before I have done;

    Week 1: 1-2x15 reps
    Week 2: 2 x 12 reps
    Week 3: 2 x 8 reps
    Week 4: 2 x 8 reps
    Week 5: 2 x 6 reps
    Week 6: 2 x 6 reps
    Week 7: 3 x 4 reps
    Week 8: 2 x 5 reps (negative)

    How you set up your reps is up to you and what works best for you, and as you continue to do and experiment with HST, you will find what works best for you. The key is the number of reps decrease over the 6-8 week cycle, however the amount of weight increases over your cycle. The 15 10 5 split is mainly to keep things nice and simple.
  6. IvegotCanines

    IvegotCanines New Member

    Alright, I am going to preclude this by saying, I might have gotten ahead of myself.

    This is what I did yesterday as my first workout:

    Squat 2x15 @125lb with a 3 sec up 3 sec down cadence

    Bench Press 2x15 @ 105 with a 2 sec down 2 sec up cadence

    Deadlift (overhand) 2x15 @115lbs don't remember cadence

    Press 2x15 @70lbs fairly slow

    Barbell Row 2x15 @85lbs

    Weighted pushups 2x15 @25lb

    Dips 2x15 @BW

    Barbell Curl 2x15 @20lbs as slow as i could

    Barbell Shrug 2x15 @ 110lbs 1 second hold at top

    Lying Down Neck Plate Lifts 2x15 @ 15lbs

    Honestly I was pretty tired at the end. Am I really supposed to do this 3 days a week?
  7. Sguzbk7624

    Sguzbk7624 New Member

    Great stuff guys. I dialed up HST for a cut couple months ago, lost the desired weight but unfortunately had to stop working out for a while to treat a shoulder condition. Fully recovered now and have reached my weight target looking to start HST again but skipping to the 2x10 then 3x5 after. Looking to put on some muscle and an overall lean/cut look somewhat. Those running the HST program and to those who have in the past does this routine look solid to start the 2x10 for 2 weeks then getting into the 3x5 after.

    Flat Bench Press
    Seated Shoulder Press
    Lat Pulldown/ seated BB row
    Tricep Pulldown
    Leg Press/ Seated calve raises

    Anyone do similar exercises and got results?
    Didn't include Bicep Curls but might as well, have read here and in the past that compound movements take care of that anyway, did I include enough compound movements to skip Bicep Curls?
    Any other suggestions?

    Thanks fellas great thread, also big thanks to Totentanz hope I spelled that right for giving me some pointers prior on HST for a cut, worked great till I had to stop HST and start heavy cardio due to my shoulder.
  8. mickc1965

    mickc1965 Well-Known Member

    First question is why are you skipping the 15s?

    Selection is ok but would suggest the following

    Seated shoulder press - would rather see a standing overhead press
    Lat pull down - are you able to assisted / weighted pull ups
    Leg press - why not squats?

    I would also include deadlifts in there somewhere even if it was once a week
  9. Sguzbk7624

    Sguzbk7624 New Member

    I read on a thread that I believe was on the forum where many suggested skipping the 15's for intermediate and up lifters, also since I did it before I thought maybe I should skip it this time around. You think I should do it anyway to feel my way into it?

    Overall I don't put much emphasis on legs simply because my legs are strong and built fairly well, I used to play soccer for a while. Leg Press was something I would do once in a while just to keep the legs active and maintain the muscle already there. Will include deadlifts once a week I think I can manage that. What's your thoughts on Bicep curls, necessary?
  10. leonardopm

    leonardopm Member

    Hell, no!

    Why so many lifts? You could simply stop on the rows and above. There's plenty of overlap between bench, push-ups and dips. Same for deads and shrugs. Doesn't seem necessary IMO.

    Biceps curls aren't necessary either. If you want to do direct arm training and in case you cut the extra lifts close grip bench press are a good lift for bulking the arm. Triceps is 2/3 of the arm.

    Unless you have to develop a very strong neck the last lift also doesn't seem necessary. Deadlifts increase traps a lot what helps neck also since the insertion of traps is just over it.
  11. mickc1965

    mickc1965 Well-Known Member


    That was a year old post he has probably realised by now it was too much, hopefully!!

    Edit: in fact he hasn't been seen on this forum since March 2014!!!!
    Last edited: Feb 14, 2015
  12. leonardopm

    leonardopm Member

    Yes, I didn't see it. Thanks.
  13. Old and Grey

    Old and Grey Super Moderator Staff Member

    Either that or he got disgusted and quit. :(
  14. Sguzbk7624

    Sguzbk7624 New Member

    Fellas looking for some more insight on my last post. Any recommendations are welcomed. Thanks. Getting back into lifting after a couple month hiatus due to shoulder injury.
  15. Old and Grey

    Old and Grey Super Moderator Staff Member

    You can certainly skip the 15's on occasion but I believe they are important in keeping your joints healthy. This is really important for you because of your stated shoulder injury. Also, doing a wide range of reps is important to get the most out of lifting if size is your primary goal. Most people skip them during a cut but I question the advisability of that. Perhaps a happy compromise is to do just one week of 15's instead of two.
  16. adpowah

    adpowah Active Member

    I agree with OG I liked doing 1 week of 15s.
  17. Sguzbk7624

    Sguzbk7624 New Member

    Sounds good fellas, will do. How about my routine selection? solid or should I tweak it
  18. Old and Grey

    Old and Grey Super Moderator Staff Member

    We could tweak your program a thousand ways, suggesting this exercise or that one, especially the lower body, but, in actuality, you have the major bases covered. A set of curls here and there never hurt anyone either. Careful with your shoulder. I find face pulls to be a great exercise to rehab shoulders.
    Last edited: Feb 16, 2015
  19. mickc1965

    mickc1965 Well-Known Member

    Is it your intention to do both Lat Pulldown (pull ups or chins would be better IMO) and seated BB row in the same workout? If so biceps should be more than covered.

    You could replace tricep pulldowns with close grip bench
  20. Sguzbk7624

    Sguzbk7624 New Member

    I was thinking 1 or the other but perhaps both or rotate weekly. I heard close grip is solid as well I guess I'll go flat bench for chest and close grip for triceps. Thanks.

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