Simplify and Win!

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(p0fell0w @ Oct. 20 2008,2:23)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE"><div>
(9to5lifter @ Oct. 17 2008,6:41)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">I doubt you could lift your maxes for both A and B workouts on the same day. It's your decision of course, but I would suggest having two max days every time, one for workout A and one for workout B.</div>
how would i go about having 2 max days on a m/w/f   a and b split?</div>
I did that on my last HST cycle. Usually had A maxes on the second Wednesday of each mesocycle and B maxes on the second Friday. For me it was too much and I ended up overtraining.
 
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(electric @ Oct. 20 2008,1:35)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE"><div>
(p0fell0w @ Oct. 20 2008,2:23)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE"><div>
(9to5lifter @ Oct. 17 2008,6:41)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">I doubt you could lift your maxes for both A and B workouts on the same day. It's your decision of course, but I would suggest having two max days every time, one for workout A and one for workout B.</div>
how would i go about having 2 max days on a m/w/f   a and b split?</div>
I did that on my last HST cycle. Usually had A maxes on the second Wednesday of each mesocycle and B maxes on the second Friday. For me it was too much and I ended up overtraining.</div>
i just moved the workouts i wanted to max out on to workout A and i'm doing those on monday and friday and the other workouts that wouldnt bother if i didnt max out on on wednesday so i guess its still rotating and doing some good for me
 
I was thinking about something more along the lines of what electric described, e.g. maxes A on Wednesday and maxes B on Friday, or possibly maxes A on Friday and maxes B on Monday if you feel you could use an extra day of rest.

The main idea behind this is that you won't miss out on the &quot;neurological training&quot; (strength) max days provide, no matter how you have set up your A/B routines. For example I wouldn't want to max out on squats but not deadlifts, or vice versa, but again that's just me.

At the end of the day, though, what really matters is to find a plan you enjoy and can stick to. Consistency is more important than any specific details of your set-up.
 
Yeeepeee!

At last this thread has been pinned, grrrrreat stuff!
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<div></div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">As I've read through this thread many of your collective contributions have really impressed me. No sense in letting this get lost in the pile.

Pinned. </div>

Thanks Boss...means a lot to me!
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Just coming off of a Bill star/Texas method-like program.  Had some solid strength gains, but the last couple of weeks had me near maxing out twice a week, which started to throw me into overtraining, as I felt drained all the time.  Anyway, looking to put together an HST routine and want to continue to keep things simple with just a few of the big basics.  

Routine:

Squats (alternated with Front squats/deads every other workout)
Bench press
chins
standing overhead press
power clean

Here's my plan:

*for my lower body, one workout will have squats, the next will have both front squats and deadlifts - is this too much?  The main reason I've included front squats is that I utilized them on my &quot;light day&quot; in my bill starr strength program and grew to really like them.  I guess if I see it hindering my back squats, I'll drop em'.

*power cleans will stay at 5 reps/set until the 5's-and-beyond block, where they will drop to 3 reps/set, and then finally to sets of 3 performed cluster-style with 5-10 seconds between reps.

*I'll be looking to keep most exercises in the 20-30 rep range.  So, for 15's, I'll do 2 sets, 10's 2-3 sets, and 5's 4-5 sets.  Once deep into the 5's, when I've started maxing at nearly every workout, I'll go to sets of 3, then clusters, etc.

*because I'm alternating lower body movements, I'll have 2 max-out days at the end of each block, one day for each movement.  So, for example, 2nd wednesday of a block I might be maxing on squats and 2 days later (friday) maxing on front squats and deads.

During the bill starr program, I was most proud of my chins, as I was able to work up to BW+100 lbs x 5 reps.  All time best for me, curious to see how it goes doing them HST-style.

Any comments/critiques/criticisms on my program are very welcomed!
 
Killroy70

From what I can read so far, you seem to know exactly what you are on about, which is a damn good start!
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<div></div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">*for my lower body, one workout will have squats, the next will have both front squats and deadlifts - is this too much? The main reason I've included front squats is that I utilized them on my &quot;light day&quot; in my bill starr strength program and grew to really like them. I guess if I see it hindering my back squats, I'll drop em'.</div>

I don't think you will be much affected, for one because you came from an SST type training format, for another because front squats do not really hit the back that much and the major concern with Deads+Squats is one's lower back. They also tend to be lighter than back squats (personally I hate them, just can't get used to doing them properly).

You are forewarned anyway, so you will be fine!
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Don't think commenting further would be wise at this stage anyway so...let us know how you progress.

Happy Lifting
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can anyone help me put these workouts in order b/c sometimes certain muscles feel really pumped or extremely tired.

workout a

Bench Press
Bent Rows
Dumbell Mil Press
Close Grip Bench
Barbell Curl
Squat
Abs

workout b

Dips
Pull ups
Dumbell Mil Press
Tricep Extensions (dumbell)
Dumbell Preacher Curl
Deadlift
Abs

mostly the only thing bothering me is close grip after dumbell mil press.   any suggestions?
 
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(p0fell0w @ Oct. 29 2008,4:14)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">can anyone help me put these workouts in order b/c sometimes certain muscles feel really pumped or extremely tired.</div>
Do your major compounds first: squats, deads, rows, dips, etc. Leave the bi and tri isos for last. That way, later in your cycle, if you start running out of time, you can just leave the isos out.
 
TR's right!

That is exactly what I would have said, I always do the &quot;bigunes&quot; first! It works for me! Its quickly over and they need fresh strength, also to me they wield the most results overall!

workout a

Squat
Dips
Bent Rows
Dumbell Mil Press
Close Grip Bench
Barbell Curl

Abs

workout b

Deadlift
Bench Press
Pull ups
Dumbell Mil Press
Dumbell Preacher Curl/Tricep Extensions (dumbell) - do these two superset fashion, no or little rest in between

I hope you don't mind but I did a serious re-work of what you gave us!
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Of late I find myself without time in the afternoon to do my normal workout which albeit simple still requires about 1 hour or so to finish properly during 5's.

So, I decided to split things up morning and evening and thought I might post it here for others to use should they want to.
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(avrgbob18 @ May 25 2009,7:59)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Hey guys.

I'd like to start the following wo:

Squat
BB Bench press
BB bent over rows
BB military press

Depending on the nr of sets/reps can I do it 4 times/week?

oh and also,can someone explain how to use the HST calculator ? http://www.hypertrophy-specific.com/hst_calc.html</div>
I would add Dead Lifts , either by alternating them work out to workout with Squats , or by Squat , Squat , Dead repeat , or by at least adding Romanian Dead Lifts to the existing plan you have.
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I would second what Russ said about adding deadlifts. Is there a reason you want to work out 4 times a week? Have you considered simply working out every other day (which equals out to 7 times every two weeks, which isn't always 4 times a week, sometimes only 3)? I think that would be a little more doable than doing 4 times every single week.

Also, if things get difficult when it gets really heavy, you might consider alternating military press with bench press every workout as well.
 
Maybe you guys can help me out a little.
I got a little overtrained and achilles tendonitis so i decided to start a HST routine to get going again.
I didn't do any heavy lifting for a couple of weeks and am doing fysio therapy for the achilles heel.

So i want to do a simplify and win hst but without any leg excercises. See the problem? No squats, deads, powercleans etc. Uugh!

I like the A/B system and was thinking of something like this:

A:
Bench (flat with BB)
pullups
mil press (push press for 5's)
Abs

B:
bent over rows
dips
laterals
abs

Pullups and dips:
15's = 1 set of 15,
10's= 2 sets of 15
5's= 3 sets of 15
last two weeks 3 sets of max's.

How does this look?
Thanks in advance.
And a BUMP for a great thread!
 
Hey guys! (sorry for my english)

Im gonna hit HST again, the simplify and win version
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Ive tried it last year with pretty good results..

im comming from a 2 month max-ot training, quitted because of injurys (from soccer) and some travels i had to make.
overall ive not trained since a month aprox.

im gonna try this split routine M W F, and accepting suggestions.

A
Squats
Pull ups
Bench Press
Seated Shoulder Press
Barbell Curls
Abs

B
SLDL
B. rows
Dips
Arnold Press or shoulder press?
Skull crushers
Abs

this time im gonna try this volume variation that i learned from a LOL post.
3 x 15 1w
2 x 15
3 x 10 1w
2 x 10
4 x 5 1w
3 x 5

I play soccer regulary..my calendar now its compromise because i play Thursdays (night) Fridays (night) and Saturdays (morning) i got some leg fatigue but im gonna try this training anyway.
 
xene, sounds like a plan. I would just ease off on shoulder press. You are planning on doing it every workout AND benching or dipping. Try losing it on bench press day, maybe replacing it with shrugs, upright rows or lat raises. More importantly remember to keep your cals up (or not so down if you are cutting), HST + soccer practice will surely require major calories.
 
Cold

I think you on the right track, pity about your legs because your plan looks like it's only missing legs, well with tendinitis I wouldn't chance it either.
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Xene

Its a mixed opinion, I have done the same as you before and was fine, but later much later started picking up issues with one shoulder perhaps you should be careful!
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