T Nation

Hybrid HST Program, Please Critique

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

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

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

Rolo.

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