Thinking about HST

[Shao-LiN]

Was thinking about doing an HST cycle once before I start to cut. This routine is something similar to what Bryan Haycock suggested. I replaced some exercises with some I felt comfortable doing. Any suggestions are appreciated.

AM
Squat
Flat Bench
Bent over row
Calf raises
Lateral raises
Bent over laterals (any good subs for this?)
barbell curls
skull crushers
Cable crunch

PM
Leg curl
Leg extension (or Hack Squats)
Millitary press
Wide Grip pull downs
Dips
Dumbell shoulder press
lying rear delt raises (any good subs for this?)
Hammer curls
Close grip bench
calf raise
Cable crunch

I plan on doing 2 sets for each, but I'm not sure if that might seem like too much.

[FuriousFerret]

That looks like way too much, just stick with one warmup set and one regular set.

[Shao-LiN]

My bad, mistyped...meant to say 1 set for each. Just don't know if I'm doing too much for that routine or if that's fine.

[Tank23]

You should just try it out and see for yourself. That's what I did.

At the start of my first cycle I was doing deads and squats in the same session, and alternating DL with SLDL. I was totally wrecked after doing the deads and squats and didn't feel like i had enough energy to complete the session. So I decided to get rid deads and just do squats every workout, and SLDL every 2nd workout.

I do about 14-16 sets in total. Yours adds up to 20. I guess this isn't too bad since your splitting it up into AM and PM.

I don't think the bent over laterals are neccessary, the rows should take care of them.

Also...I'm not sure on this, but when you do the AM-PM thing, aren't you supposed to work different muscle groups? Like do upper body for AM and lower body for PM.

-Tank

[FuriousFerret]

Yes you are, according to Bryan.

[Tank23]

thanks for confirmation FuriousFerret.

[Tank23]

thanks for confirmation FuriousFerret.

[Blood&Iron]

I tried this myself for my previous HST cycle. Can't say it worked much better than just going once a day, but I was dieting(and at a bit too high of a calorie intake, so I sorta ended up spinning my wheels) But give it a shot. It certainly won't hurt.

I've decided I prefer splitting things up for the AM and PM workouts, if for no other reason than I find it much more enjoyable.

You might also want to drop the volume a little bit(you've got an awful lot of exercises here), but that's just my personal preference.

[PowerManDL]

HST is just like any other routine. Trying to follow it to the letter is useless.

Modify it however you see fit so long as the basic principles of high frequency, low set volume, and progression in the rep range are followed.

[Shao-LiN]

Yes you are, according to Bryan.

Well, this was a somewhat modified version of a routine that Bryan said he is presently using or something.

I'll probably lower and adjust some lifts before I actually try it. So we'll see how it goes. Thanks for the input =).

[Shao-LiN]

Another question...I'm doing a variation of WBB 1 at the moment. Would it be required of me to do 2 weeks of deconditioning before I start the HST cycle for the first time, or is that saved for afterwards?

[Madd Hatter]

SD before is just as important as after, so yes, take it. At least 9 days is recommended, I'm going to take 11 probably. I say "going to" because I was bad and didn't take SD before I started my first HST cycle (didn't know, and didn't find out I was supposed to until well into my 10's).

[Shao-LiN]

Cool deal, thanks much.