HST too hard...

[mariano]

Hey guys

Last week I switched from my old push/pull/legs workout to an HST workout after a two week rest. I started with the 15rep series and I can't make it past half the workout !! I get exhausted really fast... It also takes me a full two days to recover. Should I simplify my workout? Here goes:

Mon/Wed/Fri: same workout, no split (work does not allow it)

- Squat 1 series
- SLDL 2 series
- Incline press 2 series
- Dips 1 series
- Chins 2 series
- Rows 2 series
- Shrugs 1 series
- Shoulder press 1 series
- Lateral raise 1 series
- Rear delt 1 series
- DB Curls 2 series
- Tri extensions 2 series
- Calf raise 2 series
- Crunch 2 series

(taken from Hypertrophy-Specific Training : : Official Home of HST)

Is it normal to be extremely tired after this workout? I don't know if I'll make it to 10 or 5 rep week...

I appreciate all suggestions.

Mariano

[cyclistrob]

Was today your first workout? If so, it'll take you probably until Friday until you feel your strength coming back. My first few workouts nearly killed me. But after you get past the first 2 or 3 you feel much better. Your workout looks good. A little too much isolation for my liking but if that's what you like to do, more power to you. Keep us posted for your next workout.

[etothepii]

First, with the word "series" do you mean "set?"

I agree with Rob that taking out the Isos would help. Still you are working out in the sub-max range. It shouldn't be that bad. I'd do this:

Squat 1 series
- SLDL 2 series
- Incline press 2 series
- Dips 1 series
- Chins 1 series
- Rows 1 series
- Shrugs 1 series
- Shoulder press 1 series

If you have energy left, do ONE SET of each iso that you like. If not, skip it. Do your abs on the off days.

Also, if you're doing ATG squats, you could cut down on the SLDLs too. The 15s phase can be suprisingly tough.

Alternatively, you could do this:

Workout A
- Squat 2 series
- Incline press 2 series
- Chins 2 series
- Shoulder press 2 series

- Shrugs 1 series
- Lateral raise 1 series
- Rear delt 1 series
- DB Curls 1 series
- Tri extensions 1 series
- Calf raise 1 series
- Crunch 1 series

Workout B
- SLDL 2 series
- Dips 2 series
- Rows 2 series
- Shoulder press 2 series

- Shrugs 1 series
- Lateral raise 1 series
- Rear delt 1 series
- DB Curls 1 series
- Tri extensions 1 series
- Calf raise 1 series
- Crunch 1 series

In this A/B scheme, you hit the "big four" with two sets each workout, and the isos less. If fatigue becomes a problem, just focus on the compounds and cut out some of the isolation work. I'm a firm believer that devoting the majority of your energy to compound lifts pays off way more than iso's.

[mariano]

Yes, series=sets... english is not my native language

I completed a full week. By the end of that week I was completeely exhausted and got sick. I rested another week and will start this week.

Both of you are right. I feel I cannot do the isolation sets. By the time I start with them, I am completely exhausted. I will stick to this:

- Squat 1 set
- SLDL 2 sets
- Incline press 2 sets
- Dips 1 set
- Chins 1 set
- Rows 1 set
- Shrugs 1 set
- Shoulder press 1 set

The number of sets seems ok to you? I would do one additional set of squats... I do not do ATG (ass to grass??) squats, I hurt my knees if I squat too far down.

[etothepii]

My first few HST cycles followed the 1x15, 2x10, 3x5 setup, and it worked pretty well. If you wish to follow that, then cut down to one set of each exercise for the first two weeks (the 15s). Then two sets in the 10s, and 3 sets in the 5s.

I orginally suggested keeping some lifts --SLDL and Bench press -- at 2 sets, because I figured that you may be accustomed to more work, and that's way you had them there in the first place. But don't feel bad about doing one set of each, now that you know how tough it can be.

BTW, I am now doing 2x15, 3x10, and hopefully 5x5 for my current cycle. It has been tough, but I am only doing four compound lifts per workout. I also do biceps and tricpes isos, and calves and abs too, but only 1 set each.

[mariano]

Makes sense. I will start with 1x15, 2x15 and maybe 3x5 (most likely 2x5 increasing to 5x5). I might add the iso's whenever I gain more endurance.

I had a hard time getting my 5/10/15 max weights. Sometimes I get stuck and cannot increase, but HST concept states that you MUST increase weight every workout. Is it the same if instead of increasing the weight I do a few reps more?

For example: incline press with DBs
2x15 @ 30lbs ea Monday
2x20 @ 30lbs ea Wed
2x15 @ 40lbs ea Fri
2x20 @ 40lbs ea Mon
....

[Maxgain]

I found 15s were always the hardest and no more than 12 sets per session needed.