I'm coming back to HST and have a few questions that I hope some seasoned vets of HST can help me out with.
1) 3 day full body or 6 day upper/lower split? Looking for some opinions as to which is the better route to take for mass gain.
2) Sets. What are people's thoughts on sets/exericse? I was considering either doing 2 sets for 2 exercises/muscle group or 1 set for 3-4 exercises/muscle group. Any thoughts? This one really has me stumped, especially considering that when performing the higher rep sets, say 15, or even 10 - that first set may be relatively easy, but the second kicks my butt and was wondering if that was counter-productive with regards to the whole incrementally-increasing intensity levels of HST.
Also, if people could critique my current program, I'd appreciate it.
1 set/exercise during 15's; 1-2 sets for 10's and 5'2
Squat
Glute/Ham raise
Bench press
Parallel grip chin
Dips
Chest-supported barbell row
seated overhead press
rear delt raise
barbell curl
lying dumbbell tricep extension
Zottman curl
lying EZ bar tri extension
(abs on off days)
Because I'm alternating antagonists, I'm only taking 60-90 seconds between exercises, so at 1 set/exercise, this routine doesn't take very long. Any criticisms or recommendations would be greatly appreciated. Thanks everyone for your consideration.
1) 3 day full body or 6 day upper/lower split? Looking for some opinions as to which is the better route to take for mass gain.
2) Sets. What are people's thoughts on sets/exericse? I was considering either doing 2 sets for 2 exercises/muscle group or 1 set for 3-4 exercises/muscle group. Any thoughts? This one really has me stumped, especially considering that when performing the higher rep sets, say 15, or even 10 - that first set may be relatively easy, but the second kicks my butt and was wondering if that was counter-productive with regards to the whole incrementally-increasing intensity levels of HST.
Also, if people could critique my current program, I'd appreciate it.
1 set/exercise during 15's; 1-2 sets for 10's and 5'2
Squat
Glute/Ham raise
Bench press
Parallel grip chin
Dips
Chest-supported barbell row
seated overhead press
rear delt raise
barbell curl
lying dumbbell tricep extension
Zottman curl
lying EZ bar tri extension
(abs on off days)
Because I'm alternating antagonists, I'm only taking 60-90 seconds between exercises, so at 1 set/exercise, this routine doesn't take very long. Any criticisms or recommendations would be greatly appreciated. Thanks everyone for your consideration.