Starting HST

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bringbackfreddy

New Member
Hey!

So I'm going to be giving HST a go for my bulk. I've got the nutritional side of things down (starting off at a 350+ caloric surplus and monitor from there).

I'm going to follow the 2 x 15, 3 x 10, 3 x 5 and see how that goes in terms of fatigue / CNS frying / soreness and if necessary add or substract sets.

I've laid out the routine as followed and would be very grateful for any feedback -

Wide Grip Pullups
Front Squats
DB Bench Press
Bent Over Rows
Military Press
Barbell Curls
Dips

I've tested my 5RM and 10RM for all of the lifts above, but still need to test 15RM (although I'd have a fair idea). Can you please provide any guidance as to the exercise selection in terms of if it's missing anything? I'd like to include deadlifts butnot sure where this would fit in the routine given there's already rows and pull ups in there for the back.

Thank you in advance for your help.
 
bringbackfreddy said:
Wide Grip Pullups
Front Squats
DB Bench Press
Bent Over Rows
Military Press
Barbell Curls
Dips
Click to expand...

I think the routine looks good even without deads though most people swear by them. Question - do you mean barbell bench press? If not why choose db press?
Personally, I like switching between two different routines cause because 6 or 8 weeks of straight bench press would start getting boring...to me..
Before putting deadlifts in, I'd suggest doing a cycle with what you have and see where you are after 6 or 8 weeks.
 
Thanks for your reply mate. I've always found DB pressing to hit the chest better, for me anyway. I can stick it to barbell pressing though given it will enable me to lift a higher weight.

The only reason I didn't include dead lifts (which I do now) is because I didn't know how I would go with squats and DLs in one workout - I might try it as above and then assess after a full cycle whether to make any changes.
 
gbglifter said:
If squats and DL is too much on the same day, alternate them. Thats what I did.
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Would you recommend having two completely separate workouts, or simply having a template and only alternating the squats and deadlifts?

In terms of progressing up, because there would only be 3 workouts with squats and 3 with DLs would it be something like 80%, 90% then 100% of the respective rep maximum?
 
Yeah, I think I will go with a set routine as per the above but interchange squats and deads.

Is there any feedback specifically around the exercise selection above? In terms of set numbers, are people typically going 2 x 15, 2 x 10, 3 x 5? I know a lot of it is subjective but any starting point suggestions would be appreciated.

Cheers.
 
It is a balancing act doing enough to induce hypertrophy contra too much to fry the CNS. I have been airing on the side of caution for the last couple of years. For example I only do one heavy set of deads regardless of rep count for that day. Deads seem to tax me a lot.

Your exercise selection seems fine however a bit top-side orientated. I would advise you to do more legs. I would ditch the bicurls for the time being and do two alternate workouts. 1st: Squats and RDL then chins, press, row etc. Then the alternate workout: deads and then legpress then chins etc as per usual. So in a 2 week cycle you´ll do squats, deads, RDL and legpress three times. Rows, chins etc will be done six times. This way youre getting in two leg exercises per session.

Do 2 sets of the 15´s. Between 2 and 3 sets(minimum 2) of the 10´s and then between 3 and 5 (minimum 3) of the 5´s. Once you get towards the end of the cycle it will be more difficuilt to complete all sets. Dont worry about that. I usually use the first set to gauge strength then the remainding sets I tend to cluster once it gets heavier.

An example: 1st set: 10 reps 2nd set: 7 reps then 3 reps. 3rd set: 4+3+2+1. Clustering helps you get your total rep count. Lets face it, three sets of 10 without going to failure isnt at your 10 RM. You can only realistically do one set of 10 with your 10 RM before strength is diminished. So, first set is used to gauge strength and once it gets too difficuilt to do complete a full set without pause, you cluster. Put the weight down before failure is reached. PÅick it up again and push a few more reps.
 
Wow thanks mate - that's really valuable and I will most certainly add in the changes above in terms of mixing between squats and deads. Could struggle a little bit on the second week with 2 days of deads + 3 days of bent over rowing haha.

How have you found muscle development on the routine anyway?
 
This is only my 2nd cycle where Im actually bulking. I did a long cut since februari. I made really good strength gains despite calorie deficit. However, now whilst bulking Im putting on a lot of muscle, I believe. My legs are Getting beefier, as well as rest of body. Ill do at least another full cycle after this one before I cut. Will be interesting to see how much Muscle shows then.
 
Wow I would say you've done well to actually increase strength whilst on a cut! Well done mate.

Do I take 9 days off as SD prior to starting on HST? My only worry is I've come from a traditional body part split so volume will reduce slightly, particularly for back which I was probably doing too much though.

Suppose I won't know until I try!
 
Alright thanks again for your help. Based off your feedback I've got this -

Squats / Deadlifts
RDLs / Leg Press
Pullups
Bench press
Bent over rows
Military Press
Dips

With the rep / set scheme as - 2 x 15, 2 x 10, and in the last week a rep target of 15 and I'll utilise your suggestion around clustering the weights.

Any final thoughts?


From what I've read it seems the aim is to keep total reps as consistent across all three rep ranges as possible? Is the drop from 30-20-15 too significant or is this overthinking?
 
Youre going to get a drop regardless. Even if you do 2x15, 3x10 to remain at 30 reps, youre going to need 6 sets @ 5 reps and that is going to burn you out.

If you feel like you can do 3x10 one day/start of the cycle, then do it. If you feel you can do more than 3 of the heavy sets, thats also fine. Just make sure you hit your minimum reps each day.

Your exercise choice looks great. When do you plan on starting?
 
I would go more for 30-25-20 if you can. Like gbglifter said, 6 sets in the 5 rep range is just too much. Do 3 to 4 sets in the 5 rep range so you are getting 15-20 reps per muscle group. Not per lift, per muscle group.
 
gbglifter said:
Youre going to get a drop regardless. Even if you do 2x15, 3x10 to remain at 30 reps, youre going to need 6 sets @ 5 reps and that is going to burn you out.

If you feel like you can do 3x10 one day/start of the cycle, then do it. If you feel you can do more than 3 of the heavy sets, thats also fine. Just make sure you hit your minimum reps each day.

Your exercise choice looks great. When do you plan on starting?
Click to expand...

Thanks for your feedback it's been much appreciated - I finished up calculating my RMs on Friday, so I'm currently on the SD which I'm taking as 10 days.

I'm hoping to spend the next 6-7 days making sure my diet is in check and then hopefully get back into it after that.
 
Totentanz said:
I would go more for 30-25-20 if you can. Like gbglifter said, 6 sets in the 5 rep range is just too much. Do 3 to 4 sets in the 5 rep range so you are getting 15-20 reps per muscle group. Not per lift, per muscle group.
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Okay excellent, that makes it a lot easier to follow. So for example I'd probably do 3-4 sets of each individual exercise listed above, save for BORs and pullups which would be 2 x each giving the muscle group a total of between 15-20 reps?

The only hard part is on deadlift days where they're a great hamstring builder but also significantly target the back as well.....
 
Yeah, 3 sets of 5 reps is generally plenty, since you are dealing with heavy weights.
 
Other than diet (inadequacies etc.), I would say that mismanagement of the CNS is the singular biggest prohibitive factor that the majority of people experience when trying to put on muscle.

And excessive volume would be the prime contributing factor to CNS mismanagement.
 
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