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Going Into Detail
Too many people are worried that if they don't include "this" exercise, HST will fail for them. People seem to worry too much on what exercises they select, when really it's not that big of a deal. As long as you're hitting all of the major muscle groups, you're fine. No need to post up what you've already seen a million times.
When choosing what exercises to pick, just make sure that you're hitting every major muscle group (focusing in on compound movements), along with minor ones, although that isn't totally necessary. Below is an example list of exercises to choose from:
Another concern is how much you're working out. The general "trend" with HST is a full body workout performed 3 times a week. You can either alternate exercises, or just do the same workout every week. Below are ways to mix up the frequency/exercise selection of HST:
Frequency 1 - Full body workout, performed M/W/F
Frequency 2 - Use an upper body workout, and a lower body
workout, alternate workouts in an A,B,A,B,A,B fashion (so you will
be working out 6 times in 1 week, but only training the whole body
Frequency 3 - Full body workouts, performed in a 3 on, 1 off
Frequency 4 - If you think you're up for it, you can workout 4-6
times a week, using the same workout
How To Alternate Exercises
We'll use legs for an example. Just pick two exercises (we'll say squat and leg press), and just perform each exercise every other workout. For the example, squats will be A, and leg press will be B.
Week 1: Monday - A, Wednesday - B, Friday - A
Week 2: Monday - B, Wednesday - A, Friday - B
You can either keep a fixed set range, or progressively load the amount of sets. For example, using 15-10-5 for reps, you can:
- Keep sets constant. All major muscle groups can be trained with 2 sets, and minors can be trained with 1 set.
- Load sets. For example, you could do 1 x 15, 2 x 10, and 3 x 5.
For loading sets, you don't have to go 1, 2, 3. If you can handle more, do 2, 3, 4... or 3, 4, 5. It's all up to knowing your body, and what you can handle.
The number of reps you perform each set may also be changed. The "trend" with HST, is 15-10-5. I like this way the best, but you may not, therefore I can't and won't tell you to do 15-10-5. Some people respond better to lower reps, and 12-8-4, or 10-6-3 would be better for them. If there's one thing I cannot stress enough, it is do not underestimate the 15s.
Above is just one way to use reps, here's a couple other ways -
- Change the rep range every week (ex 15, 12, 10, 8, 6, 4)
- Change the reps every workout (15, 14, 13, 12, etc)
Number of Exercises
One of the biggest things people are concerned with is how many exercises you should perform. I would say the average is about 8 exercises, but this changes depending on the person.
If you have average recovery, about 8 exercises will do. If you have great recovery, feel free to use 12, just make sure that you can handle it. If you have below average recovery, a compounds only workout with 5 exercises will also be just fine. It's all about knowing your body; I can't know it for you.
Take what is above, and use it! What I gave should be enough to set up your HST cycle. Follow the principles above, and you shouldn't have to start your own thread about what exercises you chose.
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