Simplify and Win!

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

A:
Squat
Incline Bench Press
Rows
Press
Weighted Sit-ups

B:
Deadlift
Dips
Chin-ups
Press
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.
 
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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.
 
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
 
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.
 
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?
 
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
Abs

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.
 
Sguzbk7624 said:
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
Abs.
Click to expand...
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
 
mickc1965 said:
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
Click to expand...

I read on a thread that I believe was on the bodybuilding.com 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?
 
IvegotCanines said:
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?
Click to expand...

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.
 
IvegotCanines said:
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?
Click to expand...
leonardopm said:
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.
Click to expand...
@leonardopm,

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!!!!
 
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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.
 
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.
 
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.
 
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Sguzbk7624 said:
Flat Bench Press
Seated Shoulder Press
Lat Pulldown/ seated BB row
Tricep Pulldown
Leg Press/ Seated calve raises
Abs
Click to expand...

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
 
mickc1965 said:
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
Click to expand...

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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