First Hst Cycle - A Few Questions

[Fred]

I!
I have been lurking around this forum for a while now.
I am done with Stronglifts, got an overtraining from it, the program gets quite nasty once the weights go up.

Now i am starting HST wich seems much friendly on the body.

I have a few questions thought.

I will start in a 12x1,8x2,5x3,5x? rep schemes (assuming i can do it otherwise i will adjust up or down)

Questions are as follow:
The base program for a newcomer in HST, according to the ebook would be:
Squat (will alternate with DL)
RDL*
Calf Raises*
Flat Bench
Dips
Barbell Row (Will do Pendlay variation)
Chins
Military Press (Will do overhead Press)
BB Shrug*
BB Curl*
Tricep Extension *

* Acessories lift i will do only 1 set


1 - Wont this simply be way to much once i reach the 5 reps?? Note that i will keep the accessories lifts on the 8 rep range, but will still try to progress on them.

2 - I saw posts regarding the 30/60 rep for upper/lower body. Even in the 5 rep the upper body gets way more reps and the lower struggles to get the 60. Is it still ok?


About myself:
Been lifting for a while, most of the time was wasted with no proper training or consistency.
Numbers are as follow in kg:
DL: 160kg
Squat: 110kg
Bench press: 85kg (injury stalled this in the 5x5)
Overhead press 55kg

86BW with around 18% BF


Thanks for any advice
(Sorry for my bad english, i am Portuguese

 

[mickc1965]

@Fred,

Welcome to HST, your English is far better than my Portuguese.

I will start in a 12x1,8x2,5x3,5x? rep schemes (assuming i can do it otherwise i will adjust up or down)

Questions are as follow:
The base program for a newcomer in HST, according to the ebook would be:
Squat (will alternate with DL)
RDL*
Calf Raises*
Flat Bench
Dips
Barbell Row (Will do Pendlay variation)
Chins
Military Press (Will do overhead Press)
BB Shrug*
BB Curl*
Tricep Extension *

* Acessories lift i will do only 1 set

Assumed you will be training 3 x per week?

1 - Wont this simply be way to much once i reach the 5 reps?? Note that i will keep the accessories lifts on the 8 rep range, but will still try to progress on them.

I would say so, personally I do 2 sets in every rep block with only one exercise per muscle group and currently train 6 days a week split into an A & B routine - A is squats / flat bench / pendlays and B is deadlifts / overhead press / chins

2 - I saw posts regarding the 30/60 rep for upper/lower body. Even in the 5 rep the upper body gets way more reps and the lower struggles to get the 60. Is it still ok?

You will not be able to achieve 30 reps for upper and 60 reps for lower body during the 5 reps phase unless you have hours to spare each session and even then it would not be recommended, there are many that believe that there is little or no benefit hypertrophy wise to be doing any more than 2 sets per muscle group - if memory serves me correct these figures from the Wernbom Meta Review were based on the 8-12 rep range (I could be wrong) and they are considered the optimum number of reps!!

 

[Fred]

Thanks for the reply.


I do believe that a 6 day split would be better. Perhaps in a push/pull fashion?
How does this look:

A
Squat
BP
Dips
Overhead Press
Skull Crushers*
Calf raises*

B
Deadlift
Pendlay Row
Chins
RDL *
Barbell Curls*
Shrugs*



Still on continuing the 5s for more than 2 weeks will quickly lead to Overtraining. Will it be overkill??

 

[mickc1965]

I dont think you will need skullcrushers and curls when you are already doing 3 compound movements that are already hitting biceps and triceps, other than that all is good in my opinion