HST - Finding Maxes - Problems! Help!

[silverwex]

Hey guys,

Im thinking of starting a HST routine for my new workout programme in September.

I have a problem with my maxes (15, 10 & 5 reps).

E.g. Lets just say i can lift 35kg on Military Press for 6 reps on 1st set, 5 on second set and 4 on three. Should I set this as my 5 rep max even though i can lift 6 for the first set? If i decrease the weight slightly to max at 5 reps, I can do much more than six as my barbell's smallest increments are 1.25kg (2.5lbs). Also, when finding my 15 rep max, if i max out on 14 or 16 reps should i say this is my 15RM?

Same with squats - 75kg for 4 reps but if i decrease it to 72.5 I can do about 6 reps (probably - i havent looked into getting my maxes in detail yet).

One more thing, should i find my 5RM first on each exercise, then my 10, then my 15 or should i start at 15, 10 and then 5?

Or should i give the two fingers to HST and just change around my current routine a bit and eat more (which i will be doing anyway - eating more)?

Cheers.

 

[Warboss Alex]

Swap some exercises in your current routine, use every compound exercise you can think of until you can't progress on them, possibly experiment with higher/lower rep ranges, and eat more.

A fullscale change isn't advisable IMO.

 

[Double]

HST doesnt look promising to me. good luck with whatever you do!

 

[semag]

yeah... i'd say go with warboss' suggestion bro, there's a simple powerlifting routine i posted here somewhere, it's really easy, and only ends up being like 6-7 sets a day, total, for like multi-bodyparts (chest/tri, back/bi, legs.. etc.)

As for the HST question? To answer your question, go look at your "HST" book and see how many sets you're supposed to do. If it says 3, then pick a weight that you can get 3 sets at that weight, even if the first set isn't to failure.

If it says 2... then pick a weight you can do 2.... etc.

 

[silverwex]

thanks for the replies.

to be honest HST looks quite difficult to follow compared to my current routine.

semag: wheres that routine you posted? cheers.

warboss: i do ALL the compound lifts and have hit a strength plateau on all of them (i know im not eating enough... YET! but i will soon...!) any routine suggestions?

double: why dont you like the look of HST?

thanks again all.

 

[Warboss Alex]

warboss: i do ALL the compound lifts and have hit a strength plateau on all of them (i know im not eating enough... YET! but i will soon...!) any routine suggestions?

That's impossible - have you, for example, done skullcrushers, close grip bench, reverse grip bench, dumbbell skullcrushers AND dips for triceps, and have plateau'd on all of them? (that's only a few good tricep exercises mind you, I'm sure there's another couple which are semi-decent).

And if that's the case then your diet may well be the problem. Are you eating enough (protein) to progress?

Post up your routine on this thread or the other one (clean and press) and let's have a decko.

 

[semag]

Pullinbig's simple PL routine

good routine, courtesy of EXMGQ @ Ironaddicts (or pullinbig other places)

simple PLing routine

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Here’s a generic routine that is a good starting point. This is a mass building routine. Probably less volume than you are used too but very effective. Three days per week because that’s all most folks can handle if they are training heavy. They key is forced/assisted reps. Painful but very effective if you really want to put on size. This does not include warm ups so that is up to you to make sure you are stretched and plenty warm before performing work sets. A work set is defined as a set that you just barely get all reps or need assistance on one or two reps. If you get all the reps fairly easily then it is a warm up and not a work set. Add cardio on the days off to fit your needs.

Monday:
Squats 2 x 5
Box squats 2 x 5
Leg presses 1 x 20 (pick 1 of the squats + the leg presses)
posterior core movement 2 x 10-20reps
heavy abs 2 x 20
hips 1 x 20-25 reps
Calves (your choice of exercise if you like) 2 x 10

Tuesday:
Wide grip flat bench 2 x 6 (index fingers on the rings)
hammer grip dbs 2 x 8-12 reps
tricep push downs 1-2 x 8-100reps. (yup 100)
db side laterals 1-2 x 10reps light
db front raises 1-2 x 10reps light
pull-a-parts 1-2 x 20reps

Thursday:
Dead lifts (rotate variations each week) 2 x 5
posterior core movement 2 x 10-20reps
heavy abs 2 x 20reps
rows 2 x 4-8reps
Reverse grip narrow grip pull downs 2 x 4-8reps
Standing wide grip curls 2 x 8-12 reps (or your favorite curl here)
hammer curls or reverse curls 2 x 8-12reps

Every one of these movements is a mass building exercise or an assistance movement to incease the core movements. These are the essential movements for putting on size. Rest and nutrition are just as important as lifting, neglect any one of the three and you will not grow. Juice or no juice all will grow with this routine or a similar one. Consistency is the key. Adding 5 lbs to the bar every other week equals 130lbs/year. Not bad considering many are moving the same weight year in year out. Strength gains are the key to growth, not the other way around.

Bear in mind this routine or any other will need some tweaking after several weeks. but if you looking to keep it simple give it 12 weeks and you will be amazed.

I hope this helpful to all who read it. I have designed many programs for a variety of athletes with varying needs. If you have special needs such as martial arts, football or gymnastics (to name a few) the program can be altered to accommodate these needs.

and for cardio on the off days. Pull the sled. =0)