HIT and HST Routine Questions

[Steve80]

I have spent a few hours reading about these routines and their principles. I was wondering if anyone has used them and their feelings about them.

1. If you used both which do you feel gave you better gains?
2. If you used one how do you feels the gains where/what were your gains?
3, How do they compare to once a week per body part gains?
4. Any injuries due to the low rest periods between days?

I want to try something new for summer so I was interested.

[diamonds]

I am currently doing the Ironman HIT routine. I was previously lifting each body part once per week. I am pretty much topped out size wise unless I hit the sauce again. I definately added some weight and my strength has gone up. I only did the bulking phase for 5 weeks then switched to the cutting phase. I really think it is a good program. I have to switch it up because my body just feels like it adapts too soon.
I was never a believer in only doing 1 exercise per body part but I must admit now I am a believer.

[helium3]

ive been using hst for 12months now and putting my recent test cycle aside i made the best gains of my life on it,but i think all good routines work to a similar degree,the thing i like about hst is that it allows you to cover i wide rep range throughout your cycle(routine)which is important for a few reasons 1 is that at first your body will use lighter weights and higher reps to really get the blood flowing and prepares your body for the heavier sets youll encounter as you progress. 2 higher reps can recrute different muscle fibres to low heavy sets,so eventually youve worked everything out level.

also i have found that because of the progressive load which is incorperated into hst i havent stalled in my progress,where as my old split routine would max out after a few months trying to push the same heavy weight every week and just managing to add a rep or two every so often
having said all that i am looking to create a hybrid version soon,as i think unless you are having continuing success i think its worth changing routines after a while or to improve it at least.

[Steve80]

Ok I have not decided which program I am going to use yet, but it will be one or the other because my lifting will be limited to 3-4 times a weak. Most likely 3.

I will be asking quastions as they come up until I decide on a program.


Helium or anyone else that is familar with the HST I am kinda confused. I have seen 3 different examples on the HST site, they all claim to be the right HST setup. I will show you all three:

1. This version has more than one (2)exercises per body part per day.
http://www.hypertrophy-specific.com/hst_II.html

2. The second version changes the some of the lifts on every other day (example Monday Squats, weds Leg Press)
http://www.hypertrophy-specific.com/hst_notes.html

3. The third version only uses one exercise per body part and keeps the lifts the same the whole time

http://www.hypertrophy-specific.info...T;f=15;t=10651

If some body can cleat this up for me it would be appreciated greatly.




Also I did my 15 rep max on 12(just incase I do have to rotate the lifts, other whise it would be more like 8) lifts today like the site said. I almost died. Im note used to that many reps. I feel alot of my maxes are down due to the strain from so many similar plus compound lifts. However I will have to use them if I choose this program. These are the lifts I did:

Squat
Leg Press
BB Calf Raises
Deadlifts (regular)
BB Rows (first time tryin em, liked it)
DB Rows
Upright Rows (cant do military press due to shoulder injury)
Shrugs
Bench Press (closer grip due to shoulder injury, hands half way between ring and smooth center, basically stick thubs out touch smoother center)
Dips
Cable Curls (work better for me than BB Curls)
Tricep Pull Downs

[helium3]

not sure what your asking with the site cos there from the same site.

but your workout could go:

flat bench
inc bench or dips or dec
military press
deadlift
shrugs
bbrows
squats or leg press
calve press
bi's tri's
if you have time and energy do some abs and maybe another shoulder ex

it is suggested for first cycle do 1 set and then 2 there after.

[Steve80]

[QUOTE=helium3]not sure what your asking with the site cos there from the same site.QUOTE]


What I was asking was about the number of exercises, and do you switch up exercises each time. On that site there is 3 examples and they are all different.

The first link says you do 2 exercises per body part.

The second link says you do one exercise per body part but switch exercises Example Monday you do squats, Weds you do leg press, Friday back to Squats. Example 2 Monday bench, weds dips, friday bench and so on.

The third link says you do one exercise per body part aand keep it the same the whole cycle.

Which one is correct?

[helium3]

ok some times i do this
i do 1 set for anything over 12 reps i do 2 sets for anything that is 12 reps or under then anything less than 4 reps i do 3 sets per bp.its what suits you best but id stick with 1 set at first while you get the hang of it.

[Steve80]

Ok cool. I have one more question and that should be it lol. Ok so you get your 15 rep max. Then you start out with 50% then up it to hit the max the second week. Well I have terrible endurance so my bench is only 150 x15 reps. SO I would start out workout 1 with only 75 pound bench and work up. These numbers just seem so low, like it would not be effective at all. It also says to warm up, my warm up set is usaully 185 X 10, which is higher than the max at the end of too weeks. Is this all right? something seems wrong.

[helium3]

ive modified the progressive load in a way that keeps me closer to my maxs than before,but to start with i would do this:lets say your max bench is 225

mon 195
wed 205
fri 210

mon 215
wed 220
fri 225+

just use smaller increments of 5 or 10lbs or you could alter your reps every week instead of every 2 weeks like i do.as long as you are getting progressivley heavier each week that is the key.

[helium3]

or if you can handle it stay close to your maxs through the week and only
go to failure(close)on the last day of each week.