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Thread: Simplify and Win!

  1. #21
    Join Date
    Apr 2002
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    Maybe Dan should sticky this thread?

    Newbies look in here for some hot tips!
    Be open, be kind, most of all learn what you can from others, teach also without reservations, because by doing for others it will be done for you!

    Soldier on!
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  2. #22
    imported_froggone Guest

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    Great thread. Definitely should be a sticky.

    Fausto, you answered all my questions in your one post and the sample workouts are a great guide.

    I am getting back into HST after more than a year of slacking off, your post gave me a quick and thorough guide of what I need to keep in mind.

    Great work!
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  3. #23
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    (Fausto @ Sep. 11 2006,04:21)
    QUOTE
    3 - Confusing the muscle to make it grow is not a HST theory or parctice and is a retarded way of viewing muscle physiology



    Don't get me wrong, I agree with you however, if you vary intensity every two week block...then stop exercise completely and repeat.


    If it walks like a duck, looks like a duck...then it must be a .....



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  4. #24
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    QUOTE
    If it walks like a duck, looks like a duck...then it must be a .....


    Yeah, that is still not confusing the muscle, but a technique, O & G uses a similar technique.

    Our pohysiology is too complicated to get "confused" that is why I say it is a retarded way of putting things, nothin in our body gets "confused", IMO, our Maker thought things out just right!

    So as you say it must be a duck!
    Be open, be kind, most of all learn what you can from others, teach also without reservations, because by doing for others it will be done for you!

    Soldier on!
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  5. #25
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    Confuse/ shock the muscle or strategic training...seriously...why split hairs..haha
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  6. #26
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    Here is my next cycle routine:

    (basic 5x5 workout.)

    Frequency: A,rest,B,rest,A,rest,B,rest,etc.

    A)Squat, BB Row, Dips, Press.
    B)Deadlift, Chin-ups, Bench, Laterals.

    Everything is a basic compound, the laterals are to hit more side and rear delts and strengthen the external rotators somewhat.

    This routine is very simple, yet comprehensive...hitting every muscle in the body.
    -Carl
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  7. #27
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    Aug 2006
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    My vote for a "Simplify and Win" program is very similar:

    A/B
    Squats/Deadlifts
    Inc Bench/Dips
    Military Press/Upright Rows
    Chin Ups/Bent Over Rows

    Nothing wrong with Lat Raises but you can lift heavier weight with Uprow (newbies who read this search for my "upright row: revisited" thread)

    Newbies should also note there is a difference between Chest Dips and Tricep Dips, check out www.exrx.net for videos. We are recommending Chest Dips (wider grip) for lower chest.
    Shut up and lift, dude...

    Just make sure you rest and eat enough too
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  8. #28
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    I am doing bent arm, 'cheat' laterals..almost a hybrid between strict DB laterals and DB upright rows, a few sets of these and the delts are 'toast'!
    -Carl
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  9. #29
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    Sci

    Am I reading correctly A rest B rest?

    Superset cycle A then hit cycle B?

    Or do you mean rest = day off?

    I am sure its the day off thing else, it is a program for supermen specially in teh 5 x 5 format!

    I am sure I interpreted wrong but to clear things up, lest the newbies get confused!
    Be open, be kind, most of all learn what you can from others, teach also without reservations, because by doing for others it will be done for you!

    Soldier on!
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  10. #30
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    (stevejones @ Sep. 12 2006,20:41)
    QUOTE
    12's,10's,8's,then 5's to make one 8 week cycle, then 1 week SD, repeat

    M,W,F
    Legs:
    Squats-m,w
    leg press-f
    leg curls--m,w,f

    Back:
    Deadlifts-f
    Bent Over Rows--m,w
    Pullups--m,w,f

    Chest
    30 degree incline bench-m,w,f
    dumbbell flies-m,w,f

    Arms:
    Tri Pushdowns--m,w
    Skullcrushers---f

    Shoulders/traps:
    barbell shrugs--m,w,f
    shoulder press--m,w,f
    dumbbell lat raises--m,w,f

    Rotator cuffs:
    cuban press--m,w,f

    Only 1 working set on all exercises (after light to medium warm ups)

    Is this your own routine or what you're suggesting for people?

    Either way, good stuff. I came to similar methodology in terms of incorporating deadlifts into the cycle, though I'd prefer front squats to leg press.

    However, while front squats do represent reduced loading to the back, if you're very strong, even more reduced loading ala leg press might be easier to handle in terms of recoverability.
    -Michael Novak
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