Thinking about doing this, Any thoughts would be great! Thanks
HST (Hypertrophy Specific Training) Workout!!
Stiff Legged Deadlift
Bent Over BB Rows
BB Military Press
EZ Bar Curls
Lying Tricep Extensions
Standing Calf Raise
Abs (3-4 days a week)
Cardio (2-3 days a week)
We'll just assume that you are using 15, 10, and 5 rep weight "blocks". You would take a
week to find each of your maxes for every exercise and every rep range. For example, on
Monday you would find your 15 rep max for every exercise, Wednesday you would do the 10s,
and Friday the 5s.
After you figure out your maxes, take 9-14 days off from any training. This is called
Strategic Deconditioning (SD).
Okay, so you've figured out all of your maxes and are ready to start working out this
Monday. Now here's a sum-up of how the routine will go. Each rep range (block)
(15, 10, and 5) will each be given 2 weeks of training. It doesn't have to be 2 weeks,
but we'll assume this is your first HST "experience" and you are just going to do the
standard. Training will be 3 times a week, once a day (we'll use M/W/F for this cycle).
So what do you do with workouts 1-5? You take your max, and gradually decrease it over
the 6 workouts. The amount you increase each workout could be varied, generally 5-20lbs,
with bigger bodyparts and compound movements having the bigger increment. I'm not a real
strong guy, so for the Squat, Bench Press, and SLDL I increase the weight 10lbs, and for
everything else I increase it by 5lbs. This can also be done percent wise (5-10% increments)
So, for example, we'll say your 15 rep max for bench press is 100lbs, and you are using
increments of 10lbs. This would be what your weights would look like for bench press:
Workout 1 (Week 1, Monday)-50lbs
Workout 2 (Week 1, Wednesday)-60lbs
Workout 3 (Week 1, Friday)-70lbs
Workout 4 (Week 2, Monday)-80lbs
Workout 5 (Week 2, Wednesday)-90lbs
Workout 6 (Week 2, Friday)- 100lbs
The going trend to do this is 1x15, 2x10, and 3x5. So for the 15s,
every exercise would be done with one set, for the 10s everything would be done
for 2 sets, and so on. This does NOT include warming up, which should also be a BIG part
of your workouts.
Weeks 1-2: 15s
Weeks 3-4: 10s
Weeks 5-6: 5s
Weeks 7-8: continuation of 5RM
1 minute rest b/t the 15s, 1-2 minutes rest b/t the 10s and 2-3 minutes rest b/t the 5s.
One easy way of establishing your maxes is to simply find your 15RMS for each exercise,
then add 20% to your 15RM to estimate your 10RM. Then add 15% to your 10RM to estimate
Go to failure only on your last workout of each block.