The Five Biggest Contradictions in Fitness
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The Five Biggest Contradictions in Fitness

Itís no secret that when people contradict themselves, it has the effect of making the flaws in their actions or statements seem glaringly obvious. But what about when WE ourselves get caught contradicting ourselves by someone else?

By: Nick Tumminello Added: January 6th, 2014
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Thread: HST Routines?

  1. #1
    Wannabebig New Member
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    HST Routines?

    Hey everyone,

    I'm looking to start out on an HST routine, but it's hard to find sample ones on the Internet. There are slim pickings, and I'd like to have a few options. Any resources I can go to to see a bunch of different possible HST routines?

    Can you break up HST so you have workouts every day with different muscle groups or do you need to do full body each time, 3 days/week?

    Thanks for the help.

    -Oscar

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  3. #2
    zen idiot Scott S's Avatar
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    WOrking out the whole body 3 times a week is the cornerstone of HST. They have a sample routine right on their site, BTW.

    www.hypertrophy-specific.com

  4. #3
    Senior Member eatdirt40's Avatar
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    theres no need to lift 3 times a week once a week is enough for me but thats only my optinion, ne reason for wanting to lift 3 times a week with the entire body.

  5. #4
    fat and small Blood&Iron's Avatar
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    Re: HST Routines?

    Originally posted by oscarralphralph
    Hey everyone,

    I'm looking to start out on an HST routine, but it's hard to find sample ones on the Internet. There are slim pickings, and I'd like to have a few options. Any resources I can go to to see a bunch of different possible HST routines?

    Can you break up HST so you have workouts every day with different muscle groups or do you need to do full body each time, 3 days/week?

    Thanks for the help.

    -Oscar
    Nah, you can split things up as long as you keep the volume reasonable and frequency high. Here's a split routine I came up with and Bryan Haycock's comments. BTW, I made the changes he suggested and was very happy with the results.

    http://www.wannabebigforums.com/show...old#post203818

    We tend to think of Sisyphus as a tragic hero, condemned by the gods to shoulder his rock sweatily up the mountain, and again up the mountain, forever. The truth is that Sisyphus is in love with the rock. He cherishes every roughness and every ounce of it. He talks to it, sings to it. It has become the mysterious Other. He even dreams of it as he sleepwalks upward. Life is unimaginable without it, looming always above him like a huge gray moon. He doesnít realize that at any moment he is permitted to step aside, let the rock hurtle to the bottom, and go home.

    Parables and Portraits, Stephen Mitchell

  6. #5
    Senior Member WiNgS's Avatar
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    Originally posted by eatdirt40
    theres no need to lift 3 times a week once a week is enough for me but thats only my optinion, ne reason for wanting to lift 3 times a week with the entire body.
    bodyparts are ready for action 48 hours after your last workout the whole point of HST is to make your body react to increased stimilus with progressive loading and not letting your muscle atrophy while you wait a week before it is next trained, have you seen those guys in the gym that are fairly big but havent gained more than a lb or 2 in LBM in ages well thats because of the muscle getting use to the resistance and stimulus given to it, you can combat this by strategic deconditioning (a 2 week lay off) and come back to training using a rep range of 15 for two weeks, then 10, then 5 (progressive loading)
    Sychokid trying to solve an equation on AIM:

    RolyPolyAA: 3x - 7 < 8.
    RolyPolyAA: okay well
    RolyPolyAA: minus 3x from one side
    RolyPolyAA: to the other
    RolyPolyAA: then take the 8
    WiNgS162k3: lol
    RolyPolyAA: and subtract it to the other side
    RolyPolyAA: and make them have sex
    WiNgS162k3: u dont know what the fvck ur doing!
    RolyPolyAA: until they produce a 69
    RolyPolyAA: and la la alal
    WiNgS162k3: LMAO!!!!!!!!!!!!!!!!
    RolyPolyAA: ;-)

  7. #6
    Senior Member Gavan's Avatar
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    MY HST split (I train 6-7x per week)

    Day A :

    Standing Press 1-3 sets
    Barbell Curl 1-2 sets
    Triceps Extension 1 set
    Bent Arms Pullover 1 set
    Full Squat 1 set
    (sometimes I had Wrist-curl 1 set)

    Day B

    Chins 1-2 sets
    Dips 1 set
    Bench Press 1 set
    Barbell Row 1-2 sets
    SLDL 1 set

    that's all ! sometimes I repeat a lift both day... but not often !
    Last edited by Gavan; 08-19-2003 at 02:37 PM.
    Gain Muscles ? Overload !
    Lose Fat ? Input < Output
    Genetic determines your potential
    Chins : 10x106kg Dips 10x109kg

  8. #7
    Senior Member
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    Here is mine. I would go on the HST forums and has them questions.

    ::

    SQUAT ( )

    SLDL ( ) ( )

    FLAT DB ( ) ( )

    DIPS (bw) ( )

    PULL DOWN ( ) ( )

    CABLE ROW ( ) )

    DB SHRUGS ( ) ( )

    MIL. DB PRESS ( )

    LAT RAISER ( )

    BB UPRIGHT ROW ( )

    DB CURLS ( ) ( )

    TRI. PRESS DOWN ( )

    CALVES ( ) ( )

    ABS x
    Last edited by beastin v6; 08-19-2003 at 02:42 PM.

  9. #8
    Gen_chat worst nightmare
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    Mine usually is:

    Front squat X2
    SLDL X1 or 2
    Bench press or dips X2
    Rows or Weighted chins X2
    Military press or lateral raises (untill I'm using my 10 RM, after that I drop lateral raises) X1
    Bent over lateral raises X1
    Shrugs X1
    One leg donkey calf raises X2
    Sometimes one set of biceps barbell curl and lying triceps extensions

  10. #9
    Senior Member WiNgS's Avatar
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    mine is:

    2 sets squat
    2 sets SLDL
    2 sets incline db bench
    2 sets dips
    2 sets lat pull down
    2 sets t bar row
    2 sets shrugs
    1 set military press
    1 sets laterall raise
    1 set rear flys
    2 sets some kind of curl
    2 sets tricep extensions
    2 sets calf raise
    2 sets ab crunches
    Sychokid trying to solve an equation on AIM:

    RolyPolyAA: 3x - 7 < 8.
    RolyPolyAA: okay well
    RolyPolyAA: minus 3x from one side
    RolyPolyAA: to the other
    RolyPolyAA: then take the 8
    WiNgS162k3: lol
    RolyPolyAA: and subtract it to the other side
    RolyPolyAA: and make them have sex
    WiNgS162k3: u dont know what the fvck ur doing!
    RolyPolyAA: until they produce a 69
    RolyPolyAA: and la la alal
    WiNgS162k3: LMAO!!!!!!!!!!!!!!!!
    RolyPolyAA: ;-)

  11. #10
    Wannabebig Member Dr X's Avatar
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    May as well throw mine into the mix. I do them in the order listed.

    Shoulders
    military press 2x
    Lateral Raises 1x
    Rear delts 1x

    Chest
    Incline Bench 2x
    Chest Flyes 1x

    Back
    pull downs 2x
    pull ups 1x
    Bent over rows 2x

    Biceps
    Barbell Curl 2x
    Dumbell Curl 2x

    Triceps
    Close grip bench 2x
    Tricep extension 1x

    Legs
    Front Squats 2x
    Hack squat 1x
    Leg Curls 1x

    Calves
    Standing Calve raises 3x15
    Dr X
    __________________________________________
    Dwells within the dark dank places of life
    __________________________________________

  12. #11
    Wannabebig New Member
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    With the exception of Gavan, all of you just do your full routines 3x/week?

    Are all of you seeing good results and how long did it take to see them?

    Is it unadvisable to split the body in half and do a HST routine 6 days a week, rotating every other day?

    What kind of cardio do you toss into the mix and when do you do it relative to the HST routine?

  13. #12
    fat and small Blood&Iron's Avatar
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    Originally posted by oscarralphralph
    With the exception of Gavan, all of you just do your full routines 3x/week?
    Look at the thread I linked.

    We tend to think of Sisyphus as a tragic hero, condemned by the gods to shoulder his rock sweatily up the mountain, and again up the mountain, forever. The truth is that Sisyphus is in love with the rock. He cherishes every roughness and every ounce of it. He talks to it, sings to it. It has become the mysterious Other. He even dreams of it as he sleepwalks upward. Life is unimaginable without it, looming always above him like a huge gray moon. He doesnít realize that at any moment he is permitted to step aside, let the rock hurtle to the bottom, and go home.

    Parables and Portraits, Stephen Mitchell

  14. #13
    The Truth
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    This is semi-related to HST. I don't like a lot about HST but the frequency I think could hold some weight...when combined with other techniques.

    Is there any solid evidence besides what's posted on the HST site?

    Or any articles about higher frequency?

  15. #14
    Wannabebig Member Dr X's Avatar
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    Originally posted by Tru
    This is semi-related to HST. I don't like a lot about HST but the frequency I think could hold some weight...when combined with other techniques.

    Is there any solid evidence besides what's posted on the HST site?

    Or any articles about higher frequency?
    Tru, not really sure about articles dealing with frequence except for the 1000's that expound training once per week to once per month.

    Curious, you seem to be saying that you like the idea of full body three day per week workouts ... What part of the HST do you not like? What other techniques would you look at?
    Dr X
    __________________________________________
    Dwells within the dark dank places of life
    __________________________________________

  16. #15
    The Truth
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    Actually I don't like the full body part of it..but I'm really considering 3x week frequency.

    The full body aspect could be good though -- I'm not trying to put it down, any articles on it?

    I think the volume is a little low for HST, but you never know and it generally just seems too set it stone.

    I haven't seen any articles that expoud training once per week? Any links.

  17. #16
    Senior Member Manveet's Avatar
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    I'll post my current routine

    squatX1
    SLDLX1
    leg extX1
    leg curlX1
    seated calve raise drop setX1 (I do these 3X a week, but I don't follow the HST rep scheme with them)

    BB benchX1
    low incline db pressX2

    seated rowX2
    pulldownsX1

    seated db shoulder pressX1
    shrugsX1 orX2

    ez curlsX1 orX2
    pressdownsX1 orX2

    absX1 or sometimes nothing
    "It is often said, mainly by the "no-contests", that although there is no positive evidence for the existence of God, nor is there evidence against his existence. So it is best to keep an open mind and be agnostic. At first sight that seems an unassailable position, at least in the weak sense of Pascal's wager. But on second thought it seems a cop-out, because the same could be said of Father Christmas and tooth fairies. There may be fairies at the bottom of the garden. There is no evidence for it, but you can't prove that there aren't any, so shouldn't we be agnostic with respect to fairies?"

    Richard Dawkins


    "Out of all of the sects in the world, we notice an uncanny coincidence: the overwhelming majority just happen to choose the one that their parents belong to. Not the sect that has the best evidence in its favour, the best miracles, the best moral code, the best cathedral, the best stained glass, the best music: when it comes to choosing from the smorgasbord of available religions, their potential virtues seem to count for nothing, compared to the matter of heredity. This is an unmistakable fact; nobody could seriously deny it. Yet people with full knowledge of the arbitrary nature of this heredity, somehow manage to go on believing in their religion, often with such fanaticism that they are prepared to murder people who follow a different one."


    Richard Dawkins


    "Bah. You know I hate poor people."

    Paul Stagg

  18. #17
    Senior Member Manveet's Avatar
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    http://www.hypertrophy-specific.com/...t=ST;f=13;t=19

    some relevant studies regarding HST.
    "It is often said, mainly by the "no-contests", that although there is no positive evidence for the existence of God, nor is there evidence against his existence. So it is best to keep an open mind and be agnostic. At first sight that seems an unassailable position, at least in the weak sense of Pascal's wager. But on second thought it seems a cop-out, because the same could be said of Father Christmas and tooth fairies. There may be fairies at the bottom of the garden. There is no evidence for it, but you can't prove that there aren't any, so shouldn't we be agnostic with respect to fairies?"

    Richard Dawkins


    "Out of all of the sects in the world, we notice an uncanny coincidence: the overwhelming majority just happen to choose the one that their parents belong to. Not the sect that has the best evidence in its favour, the best miracles, the best moral code, the best cathedral, the best stained glass, the best music: when it comes to choosing from the smorgasbord of available religions, their potential virtues seem to count for nothing, compared to the matter of heredity. This is an unmistakable fact; nobody could seriously deny it. Yet people with full knowledge of the arbitrary nature of this heredity, somehow manage to go on believing in their religion, often with such fanaticism that they are prepared to murder people who follow a different one."


    Richard Dawkins


    "Bah. You know I hate poor people."

    Paul Stagg

  19. #18
    Wannabebig Member Dr X's Avatar
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    Originally posted by Tru


    I haven't seen any articles that expoud training once per week? Any links.
    Sorry, worded that poorly. Was talking about most workouts, work a body part once per week, where HST hits each body part three times in one week.
    Dr X
    __________________________________________
    Dwells within the dark dank places of life
    __________________________________________

  20. #19
    Gym ratt/Part-time pimp LAM's Avatar
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    I did:

    hack squat - 2x
    back squat - 2x
    leg ext - 2x
    sldl - 2x
    leg curl - 2x
    inc bb press -2x
    inc db fly - 2x
    chin - 2x
    db row - 2x
    french curl - 2x
    db oh ext - 2x
    bb curl - 2x
    hammer curl - 2x

  21. #20
    Senior Member
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    Anybody want to post their results?
    Height-5' 7"
    Chest-46"
    Biceps-17"
    Waist-28"
    Squat- 360x8 DB Curl- 70x6

  22. #21
    Gen_chat worst nightmare
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    Originally posted by theomen
    Anybody want to post their results?
    HST results thread

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