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Thread: Anyone got a good HST routine?

  1. #1
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    Anyone got a good HST routine?

    Can anyone post there HST routine, thta works for them?
    I am going to start my HST workout this week, just want to see the routines ppl have seen REAL gains from
    "It's all about quality, not quantity. That's not to say that the other programs won't work. But you should learn first how to use intensity to it's fullest. You will encounter a lot of programs throughout the internet. None will be productive if you can't lift with the proper intensity." - Maki

  2. #2
    Senior Member donraja's Avatar
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    Here's my routine i've just started 4 days ago, seems to be working well.

    Squats or Leg Press (Alternate every session)
    SLDL
    Incline Bench Press or Dips (Alternate every session)
    Deadlifts
    Barbell Rows
    Military Press
    Shrugs
    Lateral Raises
    Barbell Curl
    Triceps Cable Pressdowns

    *I do calves and abs on off days
    Last edited by donraja; 03-14-2004 at 11:59 AM.

  3. #3
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    don how often is that routine done and how many sets of each?
    thanks man
    the grass could be greener, and itll always be greener on the other side, but you just never know....this could be the one

  4. #4
    Unpowered Lifter ghostrider's Avatar
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    For my 1st cycle I've used the example routine found on HST site.

    My 2nd cycle routine was:
    Squat/Incline Bench (DB)/Bent Over Row(DB)/SLDL/Incline Curl/Kickback/Seated Calf/Abs/Hyperextensions/Rear Lateral Raise/Chin-Up/Concentration Curl/One Arm Tricep ext/Fly/Front Raise/Abs
    2 set for 15's, 2 sets for 10's and 3 sets for 5's

    My 3rd cycle routine was:
    squat/bench/sldl/chinups/bent over row/military press/standing calves
    2 set for 15's, 2 sets for 10's and 3/4 sets for 5's plus dropsetx2

    For 2nd and 3rd cycles, in the 5's weeks I've started using sumo DL instead of squat, because I don't have a rack.
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  5. #5
    zen idiot Scott S's Avatar
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    The sample routine on the HST site is pretty foolproof. I'd try that the first time around, then play around with stuff in future cycles.

  6. #6
    Senior Member donraja's Avatar
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    Quote Originally Posted by the one
    don how often is that routine done and how many sets of each?
    thanks man
    I do two sets per excersise for the first week of 10's and 5's and during the last week of 10's and 5's i'll cut it down to one set per excersise, since it would be more challenging.

    On weekends i am doing AM/PM split where i only do 1 set per exercise per session. This isn't really necessary but since i have some spare time on the weekends (This is friday and sunday). During the week (On Wednesday) i only do one set per excersise since i'm usually pressed for time, very busy and also tired.

  7. #7
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    people this is what i come out with any ideas how approriate it is?

    feel free to critise and reccomend alterations

    Squat WU 2x10
    Leg Press (ALTernate with squat) WU 2x10
    Leg Curl 2x10
    Dips* WU 2x10
    Bench Press (ALT with Dips) WU 2x10
    Chins WU 2x10
    Incline dumbell (and flat) Bench WU 2x10
    Lat pulldowns machine 2x10
    Bent over Rows (ALT with pulldowns)2x10
    Lateral Raise 2x10
    Real Delt Laterals 2x10
    Dumbbell curl 2x10
    Barbell curl 2x10 (ALT with Dumbbell curl)
    Tricep Extentions**
    Tricep Pushdowns (ALT with tricep extentions)
    Shrugs
    Calf (Straight Leg)
    Abs lower AB crunch or rope and weight 2 x 10
    "It's all about quality, not quantity. That's not to say that the other programs won't work. But you should learn first how to use intensity to it's fullest. You will encounter a lot of programs throughout the internet. None will be productive if you can't lift with the proper intensity." - Maki

  8. #8
    Senior Member geoffgarcia's Avatar
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    personally I wouldn't alternate exercises.
    Also I found that by my last day of 5's my joints are shot...
    I've done hst 3 times and have my results/workouts in my journal.
    Next time I do it I'm gonna do 18-12-8

  9. #9
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    cheers geoff, any harm me starting with 10's ? and increments staying the same for a day/week as my gym hace crap weights
    "It's all about quality, not quantity. That's not to say that the other programs won't work. But you should learn first how to use intensity to it's fullest. You will encounter a lot of programs throughout the internet. None will be productive if you can't lift with the proper intensity." - Maki

  10. #10
    zen idiot Scott S's Avatar
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    As long as you decondition properly and avoid failure, you should do well. 15's are nice when you've been lifting really heavy for a long time.

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