HSST (Hypetrophy and Strength Specific Training)

[.V.]

The Row as described by Glenn Pendalay is a bent over barbell row but done dynamically like a deadlift. The bar rests on the floor between each rep. This is the one I like best and feel is most effetive for me. However, regular bent rows, one arm dumbell rows, and even machine rows also build muscle. You could even do the same thing and use the same progression with weighted pullups. In fact...I have and it was great. I just got tired of doing pullups...my shoulders are too old to be pulling my body weight + whatever was chained around my waist. I stopped when I was 203lbs and using 65lbs of weight on a belt becuase my shoulders just couldn't take it anymore.

As to the other question...ohp is ohp is ohp...do whatever works for you and that you will stick with.

[Hulkeye]

thanks again!

for anyone interested in this i will updating my online journal with the routine im doing. if you have any questions or would like to try please let me know!

[Doc2029]

Ok, I've been doing a modified version of this workout. 5 lifts 3 sets max 8 reps.

But 8 weeks is approaching and I am wondering what the shake up should be. If any?

I've been adding weight to all my lifts or reps.. so all is good.

[.V.]

IMO, if you are still adding weight and have been setting PR's for 3-4 weeks now...why change it if you are still improving.

When you stall, add you new 5RM to week 4 and reset the program based on your new strength.

[Doc2029]

Cool then I'll stay with it until I plateu out and then re-evaluate at that point. Thanks...

Anyone else have an opinion?

I have lots of opinions, but have to agree with .V. on this one......

[LiftGirl]

Originally Posted by IronMan

I have lots of opinions, but have to agree with .V. on this one......

Me too. Why fix what ain't broke?

[Rufiedodg]

Progressive resistance IMO is no doubt “key” toward gaining both size and strength. But as I’ve said before, consolidating gains over time is paramount, especially the older we get.

For example, I start a cycle at 90% of previous max, adding 5% each subsequent week untill faliure is reached. I’m into my fifth week of the cycle and at 105% of previous max. I nailed all the lifts—really excited about that!

From experience, If I would have started out heavier, the cycle would have ended in either an injury, or hitting a wall too early.

Starting light early gives the body time to adapt before the intensity increases. I like to the way the low intensity feels too.

It’s easy to follow perodization. All I do is stick to the same compound lifts but change the rep range for each cycle.

My 2 cents

Dan

[Doc2029]

I am going to add this question to this thread because more or less I am doing this type of workout.

I have switched from OHP with DBs to a seated military press (OHP?) with a BB. Mainly because fighting to get near the DB rack in my gym is not worth it and second I have found my upper pecks are a bit weak so this movement I think will help them out. So the question is will the military press work the shoulders as well as the OHP with DBs?

[.V.]

Probably even better.

[LiftGirl]

Originally Posted by orkydoc

So the question is will the military press work the shoulders as well as the OHP with DBs?

It will work just as well. The only reason I switched from BB to DB is because I got tired of moving my head out of the way of the bar on each rep

[Merrida]

Originally Posted by LiftGirl

It will work just as well. The only reason I switched from BB to DB is because I got tired of moving my head out of the way of the bar on each rep

Why were you moving your head out of the way? Were you doing behind the neck or to the front? Free BB or Smith? I've done them on the Smith to the front, close to my face without any movement from my neck/head at all. As much as I don't like the Smith, it somehow felt very challenging for my shoulders. I could lift more weight using DB's oddly enough (probably the plane,..dunno!)

[goody658]

I was just on the HST site but for what ever reason can't get my head around it. I was doing just 1 muscle group each day of the week like max ot it was ok but ill see how this goes.

I want to do chest back Shoulders arms 1 day then do squats ,deadliftss the next.

Is it ok to split it like that.

Also a mate told me that after a warm up i should do 1 rep of heavy then another heaver and finally my max weight. Then drop it down and aim for a given number of reps eg 8.

So on deads
10x60 warm up
1x80
1x100
1x110max
then how ever i can manage at 90

Will this induce hypertrophy or just get me used to lifting heaver weight that will in turn make me grow cause i lift more.

I dont understand the HST stuff

[.V.]

Hey goody, this workout isn't exactly HST but is similar in that it borrowed some of the concepts from it. OK, so I stole them .

A little known secret about weight training that we all tend to forget...it all works. So you want to do a split? Do it. It will still make you bigger and stronger over time. I would suggest however, that you do include something more full body than just a split. Perhaps do something like Bill Starr's 5x5 routine where you still squat 3x a week, deadlift only once, row and bench twice...but use the same progression for day 1, day 2, and day 3 that is described in this workout. Then you can do your "mirror muscles" once a week like in most splits; giving you the benefits of both ways.

HST, much like this workout I've described works by using full body workouts to induce hypertrophy from the increased hormone production, frequency, progressive overload. Principals that have been successfully used to build muscle from the beginning...ever since the greek dude started lifting the baby cow.

I'm not a bodybuilder or a powerlifter. I'm just a weightlifter who wants to be a little bigger, a little stronger, and continue to improve my health and fitness as I get older instead of getting soft and flabby like everyone else my age is doing. So I experimented with serveral different "canned" routines to see what my body responded best to. This combination is best for me so I use it and thought I'd just share it. Is it the "ultimate" workout? Hell no. There isn't one of those. But does it work? Yep, it works very well for me without any question.

[Doc2029]

It is working quite well for me even in a modified format!

Though I have one question .V. you on your cable rows do you use a close grip attachment or a wider one? I've been using a close grip but was wondering what you use?