first HST routine

S

Sir Liftalot

New Member
Hey

I am new to weightlifting and I got the feeling im at the right address for a good start.
Below i typed down my first HST routine and i would like some feedback on it.



Workout A

dips 1*15/2*10/3*5
chins 1*15/2*10/3*5
biceps curl 1*15/1*10/2*5
skull crusher 1*15/1*10/2*5
legg press 1*15/2*10/3*5
standing calf raise 1*15/1*10/2*5
Leg curl 1*15/1*10/2*5
shrugs 1*15/1*10/2*5
shoulder press 1*15/2*10/3*5
weighted knee raise 1*15/1*10/2*5
wrist curl 1*15/1*10/2*5

Workout B

benchpress 1*15/2*10/3*5
dumbbell row 1*15/2*10/3*5
biceps curl 1*15/1*10/2*5
skull crusher1*15/1*10/2*5
legg press 1*15/2*10/3*5
standing calf raise 1*15/1*10/2*5
leg curl 1*15/1*10/2*5
shrugs 1*15/1*10/2*5
shoulder press 1*15/2*10/3*5
weighted knee raise 1*15/1*10/2*5
reverse wrist curl 1*15/1*10/2*5

The 1*15 will be used during the first mesocycle the 2/1*10 during seconde mesocycle and the 2/3*5 during the third.

My questions:

Isn't the volume a bit high(keep in mind that im new to weightlifting)?

Would it be ok to drop the 15s since they dont do that much for hypertrophy compared to the 10s and 5s?

Would it be a good choice to use the same number of sets and reps during the negatives as i am planning to use durings the 5s?

btw sorry for any spelling faults English is not my native language


Thanks in advance
 
Sir Liftalot said:
My questions:

Isn't the volume a bit high(keep in mind that im new to weightlifting)?

Would it be ok to drop the 15s since they dont do that much for hypertrophy compared to the 10s and 5s?

Would it be a good choice to use the same number of sets and reps during the negatives as i am planning to use durings the 5s?

btw sorry for any spelling faults English is not my native language


Thanks in advance
Click to expand...

I wouldn't program that many exercises for myself. I'm not saying you shouldn't do that many, but I wouldn't. It would take me too long per session and I find that I can get more out of fewer lifts within a single session. I'd keep the total lifts at 8 or less per session (preferably 4 - 6). Squat - Deadlift - Press - Pullup - Dip - Row - Bench = you'll get the most bang for your buck by just doing the major compounds.

Don't drop the 15s unless you have done a cycle or two and decided they aren't important to you.

Sure, do that for the negatives - I really don't have an opinion on that one.

Welcome to the forum, enjoy your gains!
 
I agree with Dixie. If you think it's going to be too much (it would be too much for me), then cut back to the major compounds as Dixie suggested.

Before you try dropping out the 15s, you might want to try one or two complete cycles first. It's not bad to give a new system a try before you start changing it.
 
Thx for the replies.

Here is my new routine:

chins
dips
legg press
rows
bench press
press
calf raise

The only thing im lacking in my routine is some hamstring work.
Do they get trained enough with only the leg press or should I add some leg curls? ( deadlift is not an option atm due to some lowerback problems)
 
Great workout for very strong and hard exercise,..
I really like this because i want to takes this kind of hard exercises ,..
 
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