take a look at my HST workout?

[kfgolfer]

3x a week. I can't do legs because of a car accident years ago. so all upper body for me..

Bench press
seated cable rows
pullups
shoulder press
upright rows
dips (tricep)
chinups (biceps)

I'll do 2x15 first week, then 1x15 second week
2x10 weeks 3 & 4
3x5 weeks 5-8

what do you think? also, are chinups with suponated grip good for biceps or is it just all back?

[EliteLift]

Looks good golfer, and yes a supinated grip as you called it will hit your biceps more than overhand pull-ups will.

good luck with HST.

[kfgolfer]

great, thanks. I have to SD first, can't wait to get started. thanks about the grip on the chin ups.. problem though, my gym only has a parallel hammer grip for the pullups, not a straight bar... is that still ok for biceps, or willthe hammer grip work other muscles more? thanks..

[EliteLift]

hammer grips are great too. most people find underhand grip to work biceps slightly more than other grips, but really there is no such thing as an ineffective chin-up. all grip types are highly effective.

[kfgolfer]

cool, thanks.. one more question.
since I have some bodyweight exercises in my routine (pullups and chinups), how do I handle the progressive load? I am not strong enough to do 15 pullups say, so if I can only do like 5, do I try and increase that by 1 every workout for the progressive load? or do I use the assist machine and just decrease the assisted weight each workout?

[EliteLift]

it all depends on what rep range you want to work in. sinse your trying HST right now and starting at 2x15 you will need the assisted pull-up/dip machine if you are currently able to preform about 5 unassisted chin-ups. ounce your rep range goes down you may want to try your full BW.

you should try to improve everyworkout, but that can be adding slightly more wieght or more reps in any exersice. your not always going to beable to imporove every lift every workout, but if you can improve on at least one you have improved enough.