Who Here Understands HSS-100?

Training Bodybuilding
1

I read it 5 times and dont rly get it. Did I do it right…

http://www.T-Nation.com/readArticle.do?id=1031781

Monday - Quads (Post fatigue)
A Front Squats 5 x 4-6
B1 Dumbbell Step Ups 4 x 6-8
B2 Leg Press 4 x 6-8
C Single Leg Squats 4 x 6-8
D Leg Extensions 1 x 100

Tuesday �?? Back (pre fatigue) / Traps
A Bentover Barbell Row 5 x 4-6
B1 Lat Pulldown 3 x 8-10
B2 Cable Rows 3 x 8-10
C Scapular Retraction 3 x 8-10
D Machine Row 1 x 100

A Power Shrugs 4 x 6-8
B Machine Row Shrugs 1 x 100

Wednesday - Off

Thursday - Hams (pre fatigue) / Calves
A Romanian Deadlift 4 x 6-8
B1 Good Mornings 3 x 8-10
B2 Stiff Leg Deadlift 3 x 8-10
C Pull Through 3 x 8-10
D Leg Curls 1 x 100

A Standing Calf Raises 4 x 6-8
B Seated Calf Raises 1 x 100

Friday �?? Chest (pre fatigue) / Shoulders (Post fatigue)
A Flat Dumbell Press 4 x 6-8
B1 Smith Machince Bench 3 x 8-10
B2 Bench Machine Press 3 x 8-10
C Close-to-Wide Dumbbell Press 3 x 8-10
D Pec Deck Flys 1 x 100

A Dumbbell Shoulder Press 4 x 6-8
B1 Military Press 4 x 6-8
B2 Front Delt Raise 4x 6-8
C Face Pulls 3x 8-10
D Smitch Machine Military 1x100

Saturday - Off

Sunday �?? Triceps (pre fatigue) / Biceps (post fatigue)
A Close Grip Bench Press 3 x 8-10
B1 Decline Dumbbell Triceps Extension 4 x 6-8
B2 French Press 4 x 6-8
C Cable Pressdowns 1 x 100

A Standing Barbell Curl 3 x 8-10
B1 Elbows-In, Wide Grip Preacher Curl 3 x 8-10
B2 Elbows-Out, Close-Grip Barbell Curl 3 x 8-10
C Cable Curls 1 x 100

2

I have no idea what HSS - 100 is, but I think the question is why are you doing a routine that you don’t understand?

Understanding and believing what you are doing is the best thing for you are pretty damn important IMO.

3

[quote]LankyMofo wrote:
I have no idea what HSS - 100 is, but I think the question is why are you doing a routine that you don’t understand?

Understanding and believing what you are doing is the best thing for you are pretty damn important IMO.[/quote]

I agree, if you don’t understand the routine and what it’s benefits are for you, then why would you undertake the program?

I’ve done HSS, Thibs training and it’s been very effective for me. HSS - 100 Back and Chest.

Excerpt:

"HSS-100: What Does That Mean?

While it’s a cool name for a program, it must mean something, right? It sure does:

H = Heavy lift

S = Superset (or triple set)

S = Special technique or special exercise

100 = 100 rep set"

Not sure what you don’t understand about it but after you’ve read the program - http://www.T-Nation.com/findArticle.do?article=06-065-training - try reading the associated thread and all your questions should be answered I’d imagine.

4

lol, no no no
Its not that I dont “understand”. I get how it works and I beleive it will, by that I mean hows its set up. when to do what, blah blah, like the setup. I posted what I “Think” you do, but idk if its right.

I’ve read the thread, the discussion and on other forums. I still dont know if I set it up right.

5

Have you asked the author?

6

From what I can see there is no superset for your traps and there are no special exercises for either your traps or biceps…

Also I don’t know if I would train my calves like that, but thats just me.

7

[quote]delux0 wrote:
lol, no no no
Its not that I dont “understand”. I get how it works and I beleive it will, by that I mean hows its set up. when to do what, blah blah, like the setup. I posted what I “Think” you do, but idk if its right.

I’ve read the thread, the discussion and on other forums. I still dont know if I set it up right.[/quote]

Not understanding the setup is the same as not understanding how it works, IMO. It doesn’t have to be that complicated.

8

I’ll take your first session and breakdown what I see the issues as

Monday - Quads (Post fatigue)
A Front Squats 5 x 4-6
B1 Dumbbell Step Ups 4 x 6-8
B2 Leg Press 4 x 6-8
C Single Leg Squats 4 x 6-8
D Leg Extensions 1 x 100

A- to me should be back squats or leg press, more weight and more room for progress
B1,B2- there is no post fatigue. You need a compound lift followed by a more isolation lift. Leg press followed by sissy squats perhaps
C-Ok, but I’d probably do 1 1/2 reps for that to make it a “special” technique
D-fine

It seems to me glancing over your program you aren’t quite sure about pre and post fatigue. Pre=isolation lift before, post=isolation lift after

9

It’s not a complicated system at all.

First you only train the major muscle groups using the HSS pattern.

quads, hams, back, chest, delts, biceps, triceps

The following muscles are either trained with a small amount of regular work (e.g. 1 exercise for 3 sets of 8-12 reps…you do NOT do sets of 100, supersets or special exercises for these muscles) or not trained at all since they receive plenty of indirect stimulation already:

calves, forearms, traps

Each session starts with a heavy movement for the muscle you are training. This exercise is performed as a stand-alone (by itself) for regular sets of anywhere from 4 to 8 reps depending on your goal or experience.

The next two exercises are a superset (two exercises performed without rest). One of the two exercises is a compound movement (exercises involving more than only the targeted muscle group) and the other one is an isolation exercise (movement focusing only on the target muscle group).

If you perform the isolation exercise first it is called a ‘‘pre-fatigue superset’’ because you are pre-fatiguing the target muscle group before doing the compound movement. I like this method when training back.

If you perform the isolation exercise second it is called a ‘‘post-fatigue’’ superset because you are continuing to fatigue the target muscle even after you are done with the compound movement. I generally prefer this method over the pre-fatigue superset.

The fourth exercise of a session is either a special movement or a special technique.

You hand the workout with an easy, rythmical, set of 100 reps on an isolation movement for the muscle worked that day.

The article is pretty straight forward and if you can’t understand it, it may be better to stick to something more basic in your case as I don’t think that you are ready for a more advanced program.

10

what comes after the first muscle group you can choose to train. Chest, then shoulders are the second.

11

Ok, I think I got it, what screwed me up was picking the exercises and I didnt know u dont work shoulders, traps, ect. with the same method.

Here’s what I got now…
Can you guys check it over, specifically my back day and arms. The reason I am doing the 100 reps for both (arms) is I saw a post by Thibs saying its ok.

DOWN VVVV

12

[quote]moofs wrote:
what comes after the first muscle group you can choose to train. Chest, then shoulders are the second.[/quote]

You ONLY do one muscle group per workout, except for arms (you train both biceps and triceps on the same day). It’s all in the article.

13

[quote]Christian Thibaudeau wrote:
moofs wrote:
what comes after the first muscle group you can choose to train. Chest, then shoulders are the second.

You ONLY do one muscle group per workout, except for arms (you train both biceps and triceps on the same day). It’s all in the article.[/quote]

yea, that I understand. Like you said, chest is focus, the shoulders are worked with it and if u choose to, you can do a set or so of shoulder work or none at all.

14

[quote]moofs wrote:
Christian Thibaudeau wrote:
moofs wrote:
what comes after the first muscle group you can choose to train. Chest, then shoulders are the second.

You ONLY do one muscle group per workout, except for arms (you train both biceps and triceps on the same day). It’s all in the article.

yea, that I understand. Like you said, chest is focus, the shoulders are worked with it and if u choose to, you can do a set or so of shoulder work or none at all.[/quote]

Yep, you can perform something like 3 sets of one exercise for the shoulders after chest.

15

can anyone critique the second routine I made and tell me what u think. I need help with picking better exercises. Especially for back and hams.

16

Tuesday Back (pre fatigue) / Traps
A Bentover Barbell Row 5 x 4-6
B1 Pull Overs 3 x 8-10
B2 Bench Rows 3 x 8-10
C Seated Rope Rowing (trunk bent forward) 3 x 8-10
D Machine Row 1 x 100

A good
B1 ok
B2 how about a vertical pulling movement, chins, lat pulldown etc
C good, focus on stretch
D probably not your best bet. I’d be doing a pullover machine or straight arm pulldown here

Thursday - Hams (pre fatigue)
A Romanian Deadlift 4 x 6-8
B1 Stiff Leg Deadlift 3 x 8-10
B2 Good Morning 3 x 8-10
C Pull-Through 3 x 8-10
D Leg Curls 1 x 100

A good
B1 you are still messing up pre fatigue, put a leg curl(seated?) here
B2 ok, but this is where I’d rather see the stiff leg dead
C ok
D fine, just make it different than the leg curl variation you choose for the superset

Pre fatigue. Think of it like this… You are trying to tire out the intended muscle group(lets say hamstrings) with an isolation movement so that when you go to the compound you can use other muscle groups like glutes and low back for a stiff leg dead to push the hamstrings above and beyond what they would be able to handle ordinarily fatigue wise. Make sense? Post fatigue is just using the isolation movement after the compound to “finish” off the desired muscle group.

17

[quote]Scott M wrote:
Tuesday Back (pre fatigue) / Traps
A Bentover Barbell Row 5 x 4-6
B1 Pull Overs 3 x 8-10
B2 Bench Rows 3 x 8-10
C Seated Rope Rowing (trunk bent forward) 3 x 8-10
D Machine Row 1 x 100

A good
B1 ok
B2 how about a vertical pulling movement, chins, lat pulldown etc
C good, focus on stretch
D probably not your best bet. I’d be doing a pullover machine or straight arm pulldown here

Thursday - Hams (pre fatigue)
A Romanian Deadlift 4 x 6-8
B1 Stiff Leg Deadlift 3 x 8-10
B2 Good Morning 3 x 8-10
C Pull-Through 3 x 8-10
D Leg Curls 1 x 100

A good
B1 you are still messing up pre fatigue, put a leg curl(seated?) here
B2 ok, but this is where I’d rather see the stiff leg dead
C ok
D fine, just make it different than the leg curl variation you choose for the superset

Pre fatigue. Think of it like this… You are trying to tire out the intended muscle group(lets say hamstrings) with an isolation movement so that when you go to the compound you can use other muscle groups like glutes and low back for a stiff leg dead to push the hamstrings above and beyond what they would be able to handle ordinarily fatigue wise. Make sense? Post fatigue is just using the isolation movement after the compound to “finish” off the desired muscle group. [/quote]

thanks a bunch, yea i know what pre fatigue means, I just could not find an exercise for it and I didnt know I could use leg curls again.

18

DOWN VVV

19

Friday �?? Chest (pre fatigue) / Shoulders
A Flat Dumbell Press 4 x 6-8
B1 Smith Machince Bench 3 x 8-10
B2 Bench Machine Press 3 x 8-10
C Close-to-Wide Dumbbell Press 3 x 8-10
D Pec Deck Flys 1 x 100

A Rear Delt Flys 3x 8-12

Make A a barbell pressing movement.

Change B1 to a cable crossover or some sort of fly motion

On your arms day the only thing I would change is the kickbacks, which I think are basically worthless. Use an overhead cable extension or barbell extension, just get the elbows above the head to stretch out that long head of the triceps.

20

thanks a LOT scott M, u’ve helped me so much!
What do you guys think of the sets and reps? Was I correct in using the ones talked about in the article or was that just for the main lifts and the rest are up to me?