kswimbledon
New Member
Hi all, this is my first time posting here, but I've been quietly reading quite a bit for the past few weeks. I've learned quite a bit from these forums, and love how informative and constructive this forum is. It's really a great place.
After learning about HST and researching it quite extensively, I really am ready to go all out with it, starting in about a week and a half. But I need help setting up my routine.
I have searched far and wide on this forum and on google for the best way to work out 6 days a week, twice a day. It appears to be the most effective way to work out if one is able to stay motivated, have proper nutrition, and not get injured. I have taken all this into account and need help answering some questions.
For starters, here are my goals: I want to cut from my current 12ish % bodyfat down to 8-9%. However, I realize this is slightly unrealistic with the routine I want to do, and I honestly want to add mass anyway. So I would ideally love to drop to 10 or 11% bodyfat in this cycle while adding lean muscle (will need ideal nutrition, which I know I can achieve). Also, I really want to develop my upper body moreso than my lower, but want to grow everywhere.
Saying that, here is what I've gathered as a routine for my 6 day a week, 2 a day training.
Every day:
AM-
Squats
Incline Bench
Chins
Military Press
Lying Tri Extensions
Abs
PM-
Deadlifts
Dips
T-Bar Rows
Lateral Raises
Incline Hammer Curls
Abs
So how does this look? I like this routine, and was going to use it, but have been unsure of if it was too much volume. Then I ran across this routine in the "Customizing HST" thread.
Cookie Cutter Routine #1 (Basic Upper Torso Specialization)
Frequency: High to Very high (5x-12x/wk)
Duration: 10 weeks (4 weeks of post-5s)
Post-WO Cardio: optional but recommended. Add during 10s (5-10 minutes HIIT or 20-30 minutes steady state)
SD: 17-21 days.
Diet: A lot. Be very, very aggressive with post-WO carbs if you add cardio. Try out the vinegar. An earlier post offers one hypothetical bulking scheme to approach a program like this. (Hint: 2*BW protein)
Core
Leg Press
Leg Curl
Dip (cluster++)
Deadlift (cluster++)
DB Bent Over Row
DB Incline Press
Pulldown
DB Upright Row
Notes
1) One-two work sets. Second set may be pre-terminated or clustered
2) Add 15s for each movement starting with 5s and post-5s
3) During post-5s, switch to negatives. For items marked with (cluster++), switch to clustering and shoot for an increment per week
4) Extend post-5s for another 2 weeks. Thus would make it a ten week long program.
5) Post-WO cardio
Stretch Point
Incline bench, deep DB fly
DB Skullcrushers
Incline bench, DB bicep curl
Notes
1) One or two work sets
2) Add stretch point movements during 10s
3) Add LS during 5s
4) See notes in previous threads on accentuating stretch
5) Use compound-isolation technique and/or clustering when approaching maxes
Peak Contraction
Pec dec or machine fly
Tricep pushdown or extension machine
Bicep machine
Notes
1) One work set
2) 10-15 Pulses
3) When you feel it's "easier", progress by increasing # of pulses and/or weight
ok, as you can see, that was written up by Vicious (sorry, not very good with the message board thing, don't know how to quote yet). Now, I'm kind of confused by how to do this, choosing to do 10-12x a week.
Should I do the first routine I came up with, or this second one by Vicious? Which will allow me to gain the most lean mass while hopefully cutting bodyfat as well? If this second one is the best, how I do actually put it together into an AM/PM split?
Sorry for so many questions, so much reading to do. But I really appreciate all of y'alls time, and your input into this. Thanks guys!
After learning about HST and researching it quite extensively, I really am ready to go all out with it, starting in about a week and a half. But I need help setting up my routine.
I have searched far and wide on this forum and on google for the best way to work out 6 days a week, twice a day. It appears to be the most effective way to work out if one is able to stay motivated, have proper nutrition, and not get injured. I have taken all this into account and need help answering some questions.
For starters, here are my goals: I want to cut from my current 12ish % bodyfat down to 8-9%. However, I realize this is slightly unrealistic with the routine I want to do, and I honestly want to add mass anyway. So I would ideally love to drop to 10 or 11% bodyfat in this cycle while adding lean muscle (will need ideal nutrition, which I know I can achieve). Also, I really want to develop my upper body moreso than my lower, but want to grow everywhere.
Saying that, here is what I've gathered as a routine for my 6 day a week, 2 a day training.
Every day:
AM-
Squats
Incline Bench
Chins
Military Press
Lying Tri Extensions
Abs
PM-
Deadlifts
Dips
T-Bar Rows
Lateral Raises
Incline Hammer Curls
Abs
So how does this look? I like this routine, and was going to use it, but have been unsure of if it was too much volume. Then I ran across this routine in the "Customizing HST" thread.
Cookie Cutter Routine #1 (Basic Upper Torso Specialization)
Frequency: High to Very high (5x-12x/wk)
Duration: 10 weeks (4 weeks of post-5s)
Post-WO Cardio: optional but recommended. Add during 10s (5-10 minutes HIIT or 20-30 minutes steady state)
SD: 17-21 days.
Diet: A lot. Be very, very aggressive with post-WO carbs if you add cardio. Try out the vinegar. An earlier post offers one hypothetical bulking scheme to approach a program like this. (Hint: 2*BW protein)
Core
Leg Press
Leg Curl
Dip (cluster++)
Deadlift (cluster++)
DB Bent Over Row
DB Incline Press
Pulldown
DB Upright Row
Notes
1) One-two work sets. Second set may be pre-terminated or clustered
2) Add 15s for each movement starting with 5s and post-5s
3) During post-5s, switch to negatives. For items marked with (cluster++), switch to clustering and shoot for an increment per week
4) Extend post-5s for another 2 weeks. Thus would make it a ten week long program.
5) Post-WO cardio
Stretch Point
Incline bench, deep DB fly
DB Skullcrushers
Incline bench, DB bicep curl
Notes
1) One or two work sets
2) Add stretch point movements during 10s
3) Add LS during 5s
4) See notes in previous threads on accentuating stretch
5) Use compound-isolation technique and/or clustering when approaching maxes
Peak Contraction
Pec dec or machine fly
Tricep pushdown or extension machine
Bicep machine
Notes
1) One work set
2) 10-15 Pulses
3) When you feel it's "easier", progress by increasing # of pulses and/or weight
ok, as you can see, that was written up by Vicious (sorry, not very good with the message board thing, don't know how to quote yet). Now, I'm kind of confused by how to do this, choosing to do 10-12x a week.
Should I do the first routine I came up with, or this second one by Vicious? Which will allow me to gain the most lean mass while hopefully cutting bodyfat as well? If this second one is the best, how I do actually put it together into an AM/PM split?
Sorry for so many questions, so much reading to do. But I really appreciate all of y'alls time, and your input into this. Thanks guys!