Take more than a week off. Repeat, because this is massively important: take more than a week off. 9 days minimum, 14 preferably. Strategic Deconditioning is no joke, it's a very necessary part of the training. Down play it or don't do it properly, you don't see the results you otherwise would. Take two weeks off to be safe. Play some sports, do some running, don't lift anything weightswise.
Yeah, the 9-14 day SD that Haycock reccomends seems to be optimal for allowing your muscles to rest and get primed but also ensuring you don't lose too much muscle. I also find myself on the verge of overtraining at the end of the fives, so the break ends up being necessary in more ways than one.Yeah I'm taking 14 days off. My left trap/shoulder has been a little sore since my last set of 5's, so I can see why this makes sense, among other reasons
Yes. Whether it's an HST cycle or not really doesn't matter. Without AAS or some other supplementation your muscles aren't as receptive to gaining after weeks of intense training. So essentially if you've been training at all, take the time off. You'll see the results.
Not really. Most people just don't get it. It's just a series of principles to apply to training. There's a lot of wiggle room within those principles of Mechanical Load, Progressive Load, Frequency and Strategic Deconditioning. The base workout Haycock gives of 15s, 10s, 5s, negatives and then SD, is just the ideal one size fits all template. As long as you're abiding by those four principles, work it however you want and it's an HST workout. I'd say that's one of the beauties of the program, that it's so flexible, and no guy wearing spandex is screaming on the TV on a Sunday morning and demanding you pay for it and buy overpriced equipment to do it with.
LOL, yes it is OK. Everyone does this at first with the 15's. Have some patience and check your ego at the door and you'll be fine by the end of the 10's or start of the 5's :thumbsup:i just started using HST. did my first of the 15s yesterday. felt like i was accomplishing nothing and i looked like an even bigger pussy than i really am. this is normal, right? i am going to have to start going at lunch when nobody is there till the wieght gets heavier. nothing like having the highschool girl next to you curling more weight than you
The program works, that's really all that should matter. Plus, once you get into it the fifteens aren't really necessary. They're purpose is to get your connective tissues ready for the heavy lifting that comes later in the cycle. You can technically skip them and start with the tens if you're used to lifting heavy. I usually only do a week of fifteens when I use HST.i just started using HST. did my first of the 15s yesterday. felt like i was accomplishing nothing and i looked like an even bigger pussy than i really am. this is normal, right? i am going to have to start going at lunch when nobody is there till the wieght gets heavier. nothing like having the highschool girl next to you curling more weight than you
Remember that the main purpose of the 15s is to prep your connective tissues for the heavier loads that come later in the cycle. Once you get into it and you're used to the heavy lifting you can ditch the 15s if you like.
I wrote out all my workouts and weights for the 6 weeks and those 5's look brutal.I started at 12's for this cycle. 15's almost feel like cardio at first. After your first cycle you can customize it anyway you want ( only 1 week of 15's, maybe only 12's, whatever. Just wait until the 5's
They are. That's where I usually end up overtraining. Advice: Allow yourself to rest between sets, don't plow through like a maniac.
Good luck bro...hope you like it as much as I have so far. Starting 10's on Monday so I may be thinking otherwise.
Same here. When I do it I just figure out my five rep max and calculate the weight down from that for workouts earlier in the cycle. Figure out your five rep max, put that as the last workout on your schedule, get 95% and round off, then 95% of that number and round off,
Yeah, that's exactly what they do. They take the 15/10/5/neg or 5 scheme and apply it like it's supposed to be magic. It's the one size fits all version, so it isn't optimal for every individual by any means. That's why the HST forums are so important if you want to do this routine. They're full of people who have don tons of HST cycles and have ideas to change and tweak it within the principles. There's one guy there that's doing a very basic, simple four exercise routine, but doing it every day (I think he rests on weekends) with low volume per day and progressive loading to see how it works. Wacky, but who knows what'll come of it. Apparently Haycock and a couple others have seen evidence that indicates very frequent loading of the muscles is good for hypertrophy.
Sorry, no link, but search the string "frequency loading" at the forum website and you should be able to find the log. EctoSquat is the name of the guy who is doing it.
A common mistake is to keep the same number of exercises as when doing a split. When you go with a full body routine it's best to concentrate almost exclusively on core lifts. Bench Press, Squats, Dead Lifts, Bent Over Rows. Big compound movements mobilize the most muscle mass and are the most efficient for a full body routine. For instance my last HST workout went as such:
I'm doing a lot of repeating this cycle from one workout to the next, so an example may be:
I suppose you could do that. If somone starts a cycle fresh after SD, they could start certain parts at 10's and others at 15's (or 12's, or whatever) as long as they follow the general principles like progressive resistance and so forth. Definitely sounds like something to try after you have numerous HST cycles under your belt.
I suppose you could do that. If somone starts a cycle fresh after SD, they could start certain parts at 10's and others at 15's (or 12's, or whatever) as long as they follow the general principles like progressive resistance and so forth. Definitely sounds like something to try after you have numerous HST cycles under your belt.
I suppose you could do that. If somone starts a cycle fresh after SD, they could start certain parts at 10's and others at 15's (or 12's, or whatever) as long as they follow the general principles like progressive resistance and so forth. Definitely sounds like something to try after you have numerous HST cycles under your belt.
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