Hey Christian let me strat off by saying your contrubutions to programing are astounding and your reputation proves it.
I’ve just read your HSS-100 program & have a few questions on customizing it. I am a devoted (by devoted I mean I NEVER miss a workout day) natural bodybuilder w/ 6 years experiance. I recently hurt myself & messed up my ACL (along w/ other things…) and cannot work lower body for about 6 months. Since I’m not working my lower body I figured it would be a good oppertunity to bring up lagging body parts. Which are proportionately my chest, shoulders and biceps. I’ve read your Back, Shoulder & Chest specialization articles but you say to stick to specialization for no more then 4 weeks.
However since i’m not working my lower body I figured I could customize HSS-100 to have less volume then your specialization programs but still more then your original program (for chest, shoulders & bi’s). Do you have any advice on setting up this kind of variation?
[quote]Boflex wrote:
Hey Christian let me strat off by saying your contrubutions to programing are astounding and your reputation proves it.
I’ve just read your HSS-100 program & have a few questions on customizing it. I am a devoted (by devoted I mean I NEVER miss a workout day) natural bodybuilder w/ 6 years experiance. I recently hurt myself & messed up my ACL (along w/ other things…) and cannot work lower body for about 6 months. Since I’m not working my lower body I figured it would be a good oppertunity to bring up lagging body parts. Which are proportionately my chest, shoulders and biceps. I’ve read your Back, Shoulder & Chest specialization articles but you say to stick to specialization for no more then 4 weeks.
However since i’m not working my lower body I figured I could customize HSS-100 to have less volume then your specialization programs but still more then your original program (for chest, shoulders & bi’s). Do you have any advice on setting up this kind of variation?
[/quote]
You could do…
DAY 1. Chest and shoulders
DAY 2. Back and Biceps
DAY 3. OFF
DAY 4. Chest and triceps
DAY 5. Biceps and forearms
DAY 6. Shoulders and traps
DAY 7. OFF
Don’t use a HSS set-up…
Day 1 chest is heavy lifting, shoulders are isolation work
Day 2 back is a regular workout, biceps are isolation/volume work
Day 4 chest is isolation, triceps is normal workout
Day 5. Biceps are heavy lifting
Day 6. Shoulders are heavy lifting