T Nation

HSS-100 Confusion

When doing HSS-100 for more then 1 bodypart P/D How is this set-up? For example if i was doing Back,Bi and hammies; Would I use HSS-100 for Every bodypart or would I do H-Back
S-Bicep/bicep
S-Ham
100-Back

You wouldn’t. It’s meant to be done for one main bodypart a session and if need be (shoulders after chest for example) using a few sets after the main muscle for the other.

If you want to hit several muscle groups each session then use a different system.

In the specialiseation programs they use Back,Bi,Ham. But that doesnt mean in HSS-100 that means to just work them anyway you like?

Yes. I think Thib gave set/rep parameters for the non-specializing muscle group but I definately could be wrong there. You are basically stimulating the muscle enough so that it doesnt atrophy.

With teh increase in training volume to the specialized muscle group, the body needs all the resources it has to recover for hitting a single muscle group 3x/week.

[quote]Charged wrote:
When doing HSS-100 for more then 1 bodypart P/D How is this set-up? For example if i was doing Back,Bi and hammies; Would I use HSS-100 for Every bodypart or would I do H-Back
S-Bicep/bicep
S-Ham
100-Back

[/quote]

Charged, go back and re-read the article. If you are specializing on one bodypart, you do HSS-100 for that bodypart 3 days per week, with nothing else that day. The other 2 days per week you do every other bodypart with just enough work to maintain.

If you are doing full body HSS-100, then you train a different bodypart each day with HSS-100.

Quads
Back/Traps
Hamstrings
Chest/Shoulders
Bi’s/Tri’s