T Nation

Hybrid HST Program, Please Critique


#1

I have a strong suspicion many of you are gonna say im over training... which is quite possible, however i have been using this program for a month and i feel great. I havent felt any of the effects of over training. This routine is accompainied by extensive sretching afterwards and light cardio and abs on tues n wednesdays. Thanks alot for ur imput.
MONDAY
Bench 2 x 4-6
Weighted Chinups 2 x 4-6
Squat 2 x 4-6
Stiff Legged Deadlift 2 x 4-6
Military Press 2 x 6
Bent Over Row 2 x 6
Wieghted Dips 2 x 6
Calves 2 x 8

WEDNESDAY
Incline Dumbell Press 2 x 8
Dips 1 x 15
Pull ups 2 x 8
Close Grip PullDowns 1 x 12
Squat 1 x 20
Stiff legged 1 x 20
Dumbell Press 2 x 8
One Arm DB Press 1 x 12
Olympic Bar Curl 2 x 8
Reverse BB Curl (optional) 2 x 12
Close Grip Bench 2 x 8
Skull Crusher (optional) 2 x 8

Calves 2 x 15

FRIDAY
Pushups Routine
Cables 2 x 10
Parallel Chin 2 x 12
BB Row 1 x 12
Deadlift 2 x 6
Lunges 2 x 12
Lateral Raise 2 x 12
Lateral Cables 1 x 12
Preacher Curl 2 x 12
Standing DB Curl 2 x 12
Cable Extension 2 x 12
Reverse Cable Ext. 2 x 12
One Arm Tricep Ext. 1 x 12

Calves 2 x 30


#2

Way too much upper body work compared to lower body work, balance it.


#3

This is not HST, or even that close, quit calling it Hybrid HST.

Rolo.


#4

agreed, this is not HST or even a flavor of it. Haycock's HST had a linear periodization approach, not this mixed rep/set varient each day. Also for HST, you are infact undertraining; minimum gym time is every other day if you are doing a total body split, other wise its everyday varying upper/lower.

On another note, i am often surprised when i hear the original HST is considered 'non-functional' hypertrophy as only the non-contractile elements of the muscle grow. If the plan is followed correctly, training is done in the 5 rep range as well as the 2rep range/eccentric training, both which stimulate hypertrophy in the muscle proteins as well as enhance the CNS's ability to handle heavy loading.
-k