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

  1. #375
    Juggernaut ZyklonB's Avatar
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    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!

  2. #376

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    old school is always nice, great program!

  3. #377
    Mini Forklift Ⓥ
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    I like the layout of this programme and I can see how it would work well. Good stuff here.

  4. #378
    Juggernaut ZyklonB's Avatar
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    me too. I did this program when I first started lifting and it gave me a great base.

  5. #379
    Moderator He-Man's Avatar
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    Quote 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
    FORTUNE FAVORS THE BRAVE

  6. #380
    Moderator He-Man's Avatar
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    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!!!
    FORTUNE FAVORS THE BRAVE

  7. #381
    Juggernaut ZyklonB's Avatar
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    Quote 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

  8. #382
    Barbarian john_anders's Avatar
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    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!

  9. #383
    Mini Forklift Ⓥ
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    Quote Originally Posted by tmno View Post
    old school is always nice, great program!
    x 2!

  10. #384
    Moderator He-Man's Avatar
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    Wow. I forgot all about the HOSS Training Program. I think I'll give it a shot for the next 2-3 months!!!
    FORTUNE FAVORS THE BRAVE

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