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H.O.S.S Training Program - great for beginners and advanced trainers!!!

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  • He-Man
    replied
    Wow. I forgot all about the HOSS Training Program. I think I'll give it a shot for the next 2-3 months!!!

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  • Guest's Avatar
    Guest replied
    Originally posted by tmno View Post
    old school is always nice, great program!
    x 2!

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  • john_anders
    replied
    After getting some personal crap and nagging injuries in order, I jumped back into HOSS today. I felt so sick performing deadlifts and it felt great! I love this program and I'm glad to be on it again! I can't wait for those adjustments to come up!

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  • ZyklonB
    replied
    Originally posted by He-Man View Post
    Awesome to hear. I've actually made a few adjustments to the program over the last few years since the original HOSS was printed here. I will eventually get around to posting the changes Ok guys
    Good to hear, I'd like to see the changes, don't keep us waiting

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  • He-Man
    replied
    Basically when I'm doing 3x10 or 4x10-8, is a static weight for all sets or no?

    stiff leg deadlifts: 1x15, 3x10
    standing calf raise: 3x30+
    standing barbell curls: 1x15, 4x10

    I like to stay with a static weight but you need to be VERY realistic in picking it and if you pick a weight that's too light then of course increase it for the workout you are doing and learn from this and raise the weight the next workout to the weight you used

    So for stiff legs I use 135x15 and then I go to 225 for 4x10
    I switched to leg press calf presses instead of standing and I superset seated calf raises. on the leg press I use 4 plates/side for my 3x30 and for the seated ones I use 4x45's for the 4x10


    The idea is to be realistic and chose a weight that for the either 3x10 or 4x10 you getting the 10 reps for the first and second sets....then struggling around 8 reps for the third set but You dig deep and get the 10 reps and then for the fourth set you struggle around 6 and might only get 8 or 9. Thats OK though as once you are getting all 10 reps....increase the weight!!!

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  • He-Man
    replied
    Originally posted by MURDERBEAST View Post
    me too. I did this program when I first started lifting and it gave me a great base.
    Awesome to hear. I've actually made a few adjustments to the program over the last few years since the original HOSS was printed here. I will eventually get around to posting the changes Ok guys

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  • ZyklonB
    replied
    me too. I did this program when I first started lifting and it gave me a great base.

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  • Guest's Avatar
    Guest replied
    I like the layout of this programme and I can see how it would work well. Good stuff here.

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  • tmno
    replied
    old school is always nice, great program!

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  • ZyklonB
    replied
    Hey got a quick question...I'm going back to HOSS after a year of PL and hypertrophy...one thing I can remember is whether to pyramid weight or keep it static for exercises like these below after you do the 1x15 or jump right into the 3x10.

    Basically when I'm doing 3x10 or 4x10-8, is a static weight for all sets or no?

    stiff leg deadlifts: 1x15, 3x10
    standing calf raise: 3x30+
    standing barbell curls: 1x15, 4x10

    Thanks bro!

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  • IronMinotaur
    replied
    wow , this thread is still around.i saw an old post when i started this program in 2008, wow, really.
    gotta admit some of the principals of this program, are ingrained in me. thanks.
    yeah was looking to change up my routine, doing a bb routine now, for like 4-5 weeks. going on holiday and looking to switch up routine when i come back, glad this thread is still here, still hard to find anything like it out there,.

    and i found somewhere i can use strongman equipt, not often(difficult to get to) but i want to suprise myself when i get there.
    and he-man about time your moderator .

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  • blkbomber01
    replied
    he-man... ive been doing your h.o.s.s. program for about 3 weeks now and i can say ive always thought i trained hard but this is crazy! the first 2 weeks i couldnt get though a whole leg day haha. just wanted to say thank you for sharing this program with us! your the man

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  • He-Man
    replied
    Originally posted by goldeneye43090 View Post
    if you throw in another arm day on sat. isnt that overtraining the biceps at least since u did em friday?
    For guys who want to focus a bit more on ARMS my advice would be to drop out the tri work and do chest/delts and drop out the bi work and do back/trap and do bis/tris together on Saturday. I do this every 4-5 weeks for about a month when I want to bring my arms up a bit. When I do arms I like to do bi/tri supersets:

    barbell curls 15's (a take on 21's...do 5 reps from the bottom to halfway up, then 5 reps from the top to halfway down and then 5 full reps) - immediately go into skull crushers 1x10 >>>> follow skull crushers right into close grip presses with the same weight (sort of a mini giant set) *** this will pump up your arms and FRY them beyond belief do this giant set 4x's (you seriously might be donw after doing this 4 times???) if not.....

    then do

    dumbbell (db) preacher curls - overhead db extensions 3x10
    hammer curls - rope pushdowns - really spread the rope at the bottom and hold it for a 2 count 3x10

    Something like that. As legs are on Monday you will have 3 days of rest until Chest/delt day on Wed.

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  • goldeneye43090
    replied
    if you throw in another arm day on sat. isnt that overtraining the biceps at least since u did em friday?

    Leave a comment:


  • hulk4lif
    replied
    ey he man!!! can i incorperate your program in to my powerlifting program or should i go all out on yours??? and what would recommend for me??? i weigh 210 bench 350 rackpulls 675 and my squat is shit thats due to my flexibility

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