I am planning out my mass gain phase which I hope to begin in April. I am after some advice from those who have used this program(the initial HSS-100 for entire body).
Can I do a 5 day split with Delts and Hamstrings on the same day? I really feel that I need HSS-100 for both chest and shoulders, therefore thought i would seperate them.
Also, do I have to complete each phase over 4 weeks? Can I drop each phase to 3 weeks? Only reason is, because at around the 14week mark, I may be moving and my schedule may be hectic…I have been researching into other programs as well, but am very interested in this one in particular.
I don’t see how doing it even modified for your schedule won’t be a good experience for you. Also if you find you like it, you can always implement it again in the future after your done with your moving. Good luck with both, the moving and the HSS work.
One thing to note if you do HSS shoulders you could endanger them with the chest work since the front delt gets a lot of exposure with chest workout and if your hammering your chest and hammering your delts you may risk injury. Though don’t take my word for it, was going to stop after the first paragraph then I remembered my HSS-100 for shoulders cycle. It’s pretty intense, and I was still training Chest 2 times a week a mix of power, volume, pyramiding, westsiding, drop set, super set, up set, trisets. Oh I did hurt both my shoulders later… o.O CRAP. HAHAHA.
I would say, listening to your body and warmup sets especially if you do flat bench are mandatory.
Thanks for the feedback. I am completing the “Original” HSS-100 program where you complete a HSS-100 for each boydpart once a week, NOT a shoulder OR back specialization…just to clear things up.
If this is the understanding…are you saying that completing both HSS-100 for shoulders and chest on seperate days may still cause a problem?
Oh I’m clear now. Well if its just once a week for shoulders and chest, your golden mate!
Though I’ll say I’ve found that doing a shoulder workout after a chest day then a back day; I felt like my shoulders weren’t all there, tho I hit a few PRs I fatigued much earlier then I normally do. Then again… I haven’t been getting enough rest.
Warm-up sets to flush blood and warm up tendons and ligaments though is always sound thinking. Just don’t count them as working sets. Count them as insurance, along with some rotator work.
