Need Help With My First Hst Cycle

G

Gk840

New Member
Hello,

I'm a 23 year old mail. I have trained with some stops for 5 years. However I have never maked really great gains. I'm now seriously training again for 5 months. While I was browsing the web my eye fell on HST. I have read the e-book and want to set up a decent plan. I go on vacation in 4 weeks so decided that should be my SD. For now I try to lose some fat and go bulking after mt vacation. The question I have is about the routine I will follow. The e book recommended te following routine:
Squat 2 sets
SLDL 1 set
Calf raises 2 sets
Benchpress 2 sets
Dips 1 set
BOR 2 sets
Chin ups 1 set
Military Press 2 sets
Shrugs 1 set
Bb curl 1 set
Frenchpress 1 set

I also figured a full body workout out for myself:
Squat
SLDL
Calf raises
Benchpress
BOR
Chin ups 1 set
Military press
Bb curl
CG Benchpress

I would like to do one of the following options for sets:
1. 1 set 15's, 2 sets in 10's and 3 sets in 5's
2. 2 sets on compounds and 1 on iso's
3. 2 sets on excersisea in first week of reps and one set in second week.

I prefer my own fullbody workout above that in the book. Which routine is best to use? And when my own routine is good to use which set- option is the best one?

Thnx for help! Sorry for bad English, I'm from Holland:p

Gk840
 
Welcome to HST

There is nothing wrong with your routine and if these are the exercises you want to / prefer to do then it would be best to stick with them. The only thing I would change is direct arm work as I would prefer to add an additional back exercise as this utilises biceps and dips (triceps) but as I said do the exercises you want to do. I would also like to see deadlifts in there and maybe alternate with squats.

In respect of set up I would go for option 2

I assume you will use the next 4 weeks establishing your 5, 10 and 15 rep maxes?

Have a good holiday and good luck on your return
 
Thnx for the advise. I will indeed find my RM's in the next 4 weeks and already train with the routine just to see how my body responds to it. I will measure myself before my SD and after the 8 week cycle. I will post the results!
 
I have another question:

With benchpress my 15rm is 67,5 kg 10rm=77.5kg and my 5rm is 90kg.

With BOR my 15rm is 57,5 kg 10rm=65kg and my 5rm is 75kg.

With barbell curls my 15rm is 22,5 kg 10rm=27,5kg and my 5rm is 32,5kg.

The smallest increments I can do in my gym are 2,5kg and 5kg. For barbell curls I chose to do 2,5 kg because thats the lowest option. My question is which increments are best to use for benchpress and bent over rows? With 5 kg increments i start really low... far below 75% of my 15 and 10 rm. In the 15 and 10 reps cycle also their is a great zigzagging occuring. But with 2,5 kg I start above the 75%. Which increment is the best to do?
 
@Gk840,

Your best option is to work out the 75%, 80% etc of each rep max and just round it up to the nearest 2.5 kgs as follows

Bench Press - rounded up

15 rep max is 67.5 kgs so 75% is 52.5, 80% is 55, 85% is 57.5, 90% is 62.5, 95% is 65 and 100% is 67.5.

10 rep max is 77.5 kgs so 75% is 60, 80% is 62.5, 85% is 67.5, 90% is 70, 95% is 75 and 100% is 77.5.

5 rep max is 90 kgs so 75% is 67.5, 80% is 72.5, 85% is 77.5, 90% is 82.5, 95% is 87.5 and 100% is 90.

Bent over Row - rounded up

15 rep max is 57.5 kgs so 75% is 45, 80% is 47.5, 85% is 50, 90% is 52.5, 95% is 55 and 100% is 57.5.

10 rep max is 65 kgs so 75% is 50, 80% is 52.5, 85% is 57.5, 90% is 60, 95% is 62.5 and 100% is 65.

5 rep max is 75 kgs so 75% is 57.5, 80% is 60, 85% is 65, 90% is 67.5, 95% is 72.5 and 100% is 75.


If you set up a spread sheet you can use the 'ceiling' formula which for 2.5 kgs increments is =ceiling(repmax*%,2.5)


Hope this helped.
 
Is it also better to increase the weights for barbell curls ad you outlined for benchpress and BOR or just increase it with 2.5 kg every workout?
 
For your 15rm you could do 15 / 17.5 / 17.5 / 20 / 20 / 22.5 and 10s could be 20 / 22.5 / 22.5 / 25 / 25 / 27.5 and 5s 25 / 27.5 / 27.5 / 30 / 30 / 32.5 or something like that
 
You must log in or register to reply here.
Back
Top