So I started an HST routine last week and I'm really enjoying it. I'm taking the concept to the extreme by only doing one set per exercise, but I'm noticing nice strength increases and a lot less stress on my joints. Besides that I find it a lot more interesting to do three full body routines each week than to do some kind of a split routine that focuses only a couple of areas each workout. Is anyone else into HST? If so, what were your long term results?
I thought that was the idea with HST. One set on a full body routine, three times a week. Isn't that what they recommend?
TAKU T.N.T.
It depends. I see a lot of people post so called HST routines online where they do only one set on some things and two on others. I've decided to do just one set regardless of the exercise.
Still liking this routine a lot. Monday starts my third week and I'm going to drop the volume to 10 reps per exercise while increasing the weight on all of my lifts. It should be fairly challenging, but my body is really responding well to this program. My favorite parts about this routine are the lack of joint pain I'm experiencing as well as the fairly quick nature of the workouts themselves. Fewer days lifting is a nice touch too.
HST huh? I will be looking into this. Sounds like it might be what I'm looking for once healed up, let us know if you find or develop any good routines, glad so far so good!
*Potential hijack warning
Ideally, I am looking for a bodyweight routine that works the whole body, that I can do 3 days a week (or more if recommended and working for me), and switch it up after a little while once my muscles get accustomed with the same movements and I am no longer progressing.
My goal is to gain about 10 lbs of muscle, I am 6'0, walk around at 155, so (obviously) very lean and will be even leaner when I get back to BJJ after rehabbing this injury, could stand to add a little size and strength.
My aversion to weight training comes from my long standing shoulder injury, recently revealed to be a torn labrum and besides, bodyweight training is just more interesting to me and I believe appropriate for my goals. I am in Physical Therapy for the next month, have been for the last 2 weeks, hoping to avoid surgery,
I eat very clean, try to get about 3000 calories a day. Just trying to cover the typical questions ; )
Thanks in advance for any advice on the magic bodyweight program I am seeking!
I hear that a torn labrum is bad stuff, bro. One of my buddies on my baseball team has had a couple of surgeries for that.
a couple surgeries, wow. Mine is a partial tear, hoping PT will do the trick, we'll see.
Savage Animal - I've been doing P90X now for around 2 months & am very pleased with my results.
The workouts are primarily bodyweight (some of the arm / shoulder-centric workouts do use dumbbells) and you train 6 days a week. Lots of cardio-oriented work (there's a plyo workout, a "Kenpo" workout which I typically skip and just do a Bas Rutten-style shadowboxing workout & hit the heavybag instead) and even some yoga. Good warm-ups / cool-downs too (something I'm prone to neglecting especially when I'm short on time).
Downside: the workouts are pretty long - about an hour on average.
Upside: great for muscle endurance, leaning-out / muscle definition, etc. Plus I'm cranking out more push-ups & pull-ups now than ever before.
Overall: I'm thinking I'll use this program in the spring / summer and shift back to lower-rep heavy core lifts (squats, deads, bench) in the fall / winter. I've lost 2 notches on my belt, have considerably leaned-out (have a "Two-Pack" now :) and am really liking the holistic approach to training.
Peace.
- Savage