Newbie to HST

[CTeen]

Howdy howdy,

well, been looking around for a good routine to gain some size and I stumbled across this website after going to the Wanna Be Big Forums. I didn't like their suggested workout routines, and someone posted a link to this site. So here I am, willing to give it a try.

Some basic info:

I'm 19, male, 6' and 171lbs. I've worked out before, and followed (until recently) a low-volume 2 day split workout, upper/lower.

I've never done any kind of supplements before, but recently bought Creatine as I've always wanted to try it and have heard good things. I'll start taking it on the first day of my 15s.

Anyways... its basically a mix of the suggested exercises, but it follows with more questions, so if all you experts don't mind taking a look...



Legs:
-Squat X 2 Sets
-Stiff-leg deadlifts * X 1 Set

Calves:
-Standing Calf-raises X 2

Chest:
-Incline Bench-Press X 2
-Dips X 1

Shoulders:
-Lateral Raises X 1
-Shoulder Press X 1

Triceps:
-Pushdown X 2

Biceps:
-Curls/Hammer curls alternating X 2

Abs:
-Weighted Crunches X 2

Back:
-Chin ups X 1
-Rows X 1

* = I've never done dead-lifts before, and I don't have anyone who could help me with my form. I've seen it done before on video (The ExRx website) but thats all. Should I go ahead and try, or switch it for Leg-Curls?

I've also really done Chin-ups and Dips before. What if my 5RM max IS my own weight, and I can't manage 15 of them?

On the example given on the site, some exercises change on a day to day basis (ex: Squats rotate with leg curls). Should I do something like this, or can I stick with these exercises?

Lastly, its a total of 18 sets. Is that too much Volume?

Sorry for the lengthy post, and thank you all for your time.

-CTeen

 

[Bryan Haycock]

Quote[/b] (CTeen @ April 18 2005,8:56)]

Quote[/b] ]* = I've never done dead-lifts before, and I don't have anyone who could help me with my form. I've seen it done before on video (The ExRx website) but thats all. Should I go ahead and try, or switch it for Leg-Curls?

You should not do squats every workout because of the strain on the low back. Obviously the stronger you are the more risk this presents. If you do 400+ pounds for squat, it poses a much greater risk if done too frequently than if you were to only use 200 pounds.

Deadlift is basically the same movement as squats.

I would suggest that you alternate between squats and some other movement that does not involve the low back. It can be leg press, leg extension/curl, or some other machine.

Quote[/b] ]I've also really done Chin-ups and Dips before. What if my 5RM max IS my own weight, and I can't manage 15 of them?

Just use pulldowns until you get to the 5s. I would suggest that you begin using chins/dips when you are able. They are good compound movements and can build good mass once the weightloads get heavy enough.

Quote[/b] ]On the example given on the site, some exercises change on a day to day basis (ex: Squats rotate with leg curls). Should I do something like this, or can I stick with these exercises?

There is no need to switch exercises all the time. Just pick the most effective ones and stick to them. You will still need to take precautions when it come to overuse issues such as those discussed above with squats/deadlifts.

Quote[/b] ]Lastly, its a total of 18 sets. Is that too much Volume?

Well, it depends on what you were doing before. If you were doing 54 sets total for the week before, then 18 sets each workout for HST is right on target. Basically, you should use the same volume as you have used in the past, assuming it was effective.

If you are a veteran lifter, you should use as much volume as it takes to make gains. No one can tell you how much that will be exactly.

 

[Fausto]

CTeen

Welcome to HST

You have chosen the right program

For now keep things simple and try to follow more or less the advice given on the Bryan's article, it should give you a good start up

What more can I add? Bryan himself has given you the main points

What some of us do, for instance I use:

Squats till the 10's, then leg extensions and squats. (quads)
Deadlift (stiff leg) till the 10's, then leg curls and deadlifts (hams).

The Chins, it is really a question of personal arm/upperbody strength vs. body weight, many guys cannot do much in the beggining, so as Bryan suggests use body weight till the 5's then start with a weight that feels confortable between your legs or hanging from a belt, and start increasing using 5% increments.

Also for chins the variation is important overhand wide grip is more difficult than underhand close grip, and the two differ in the areas they help to grow.

o/h wide grip favour the upper lats whilst u/h close grip favours the lower lats.The pulldowns is a good helper to get anyone there

Dips is the s..., they build your pecs like weeds, specially if you start using fairly heavy weights, but never neglect the good old bench press (all variations)

Ciao, hope this helps,

Fausto

 

[Al and Hammer]

Fausto...right on about the dips. My pecs have blown up since starting them in the 5s. However, my left pec is bigger than the right and I suspect its due to my form (I've noticed I push more on the left side than the right so I guess I'm hitting the left pec harder).

 

[CTeen]

Hey everyone,

thanks a lot for the replies. Its really helping. My legs are still a bit sore from trying to figure out my RMs. And thanks for the warm welcome, Fausto.

I'll definitely be doing pull-downs instead of the chin-ups, then... I can do about 9 or 10, but thats about it. (With no weight).

As far as the other exercises go... I prefer using dumbbells to barbells, so an increment of 5lbs is actually a lot on a few of the exercises (IE, biceps). Would it be alright to increase by 5lbs every second exercise in those cases?

For example, my 15 RM for biceps is 30lbs. Could I do 20lbs for 2 workouts, then 25 for 2 and 30 for 2? Or should I suck it up and pick up the bar?

And one more question (sorry). I can do 15 dips with a bit of trouble, but don't really think I could add much (if any) weight. Should I do dips throughout my 15RMs, or wait until the 10s/5s?

Thanks again for all your time,

-CTeen

 

[Fausto]

Al and Hammer

Quote[/b] ]However, my left pec is bigger than the right and I suspect its due to my form (I've noticed I push more on the left side than the right so I guess I'm hitting the left pec harder).

Al, this can be corrected with dumbells, because when doing d/b presses one has to individually control each d/b.

Apart from this I have heard the theory of trying to do things with the opposite hand, stuff like opening taps, handling a cup, filling the kettle up by handling with the hand you normally don't use, but I have never tried.

It is not unatural, I myself have a slight difference, so I do d/b presses and flyes.

Cteen
For both chins and dips, it is worth using the weight, try it only when you get to the 5's, in this case I'll say yes suck it up and bear the brunt, you'll be glad you did, besides you don't have to take up a lot of weight, start with +/- 10 pounds or so.

I thought I couldn't do it but once I tried, my best was 30Kgs with a close grip overhand grip, and hey my lats where really getting there!

As for the d/b question, it is better to use %, as that way you will increase the right amount, hopefully the gym you're at has what we call "biscuits", small little weights of 1 and 2 pouns only, add these up and after a while you have added 10 pounds without even noticing.

Hope this helps!

Fausto

 

[CTeen]

Its me again.

Thanks for all the assistance. Just put together the final workout plan and setting all my weights for the next few weeks. Hopefully, a last few questions to get me going.

First, after not being in the gym for three days, I'm starting to get anxious. I almost never missed a day before and its weird not going... and I still have another 6 Days of SD... will I make it?

Where does cardio fit in? I read that cardio can be done on off-days and shouldn't be too intense? Light jog, up-hill walk, easy going bike-ride? What about during the SD, can I go for runs? I feel like a bum sitting around, and its something I enjoy doing.

I replaced chin-ups with pull downs. At least for awhile. Will take another shot at em at my 5s.

I'm having issues replacing leg exercises... do my subsitutions make sense? Following Bryan's advice, I'll be alternating dead-lifts and squats on second days. As my second leg exercise to go with squats I plan on doing leg extensions, and with deadlifts I plan on doing leg press. Are those valid substitutions?

Lastly, like a lot of guys, I'm worried about getting fat. I'll be aiming for approx. 3200-3500 kcals. I haven't tried the program yet, but it seems as if my set of 15s will be easy, and that I won't feel as if I'm pushing enough. But, we shall soon see.

Thanks in advance for all the assistance.

Best wishes,

-CTeen

 

[imported_dkm1987]

Quote[/b] (CTeen @ April 22 2005,8:26)]Where does cardio fit in?  I read that cardio can be done on off-days and shouldn't be too intense?  Light jog, up-hill walk, easy going bike-ride?  What about during the SD, can I go for runs?  I feel like a bum sitting around, and its something I enjoy doing.

I'm having issues replacing leg exercises... do my subsitutions make sense?  Following Bryan's advice, I'll be alternating dead-lifts and squats on second days.  As my second leg exercise to go with squats I plan on doing leg extensions, and with deadlifts I plan on doing leg press.  Are those valid substitutions?

but it seems as if my set of 15s will be easy, and that I won't feel as if I'm pushing enough.  

Cardio During HST

Quote[/b] ]So, if you like biking or jogging better, it will work just fine.

Leg Press following deads might be a bit much but you'll have to find that out.

"Pushing" yourself has little to do with it. Use tempo to change the impact if need be. Just go for the burn.