Wider is better
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I've been hearing alot on HST training. Is anyone currently training like this? If so, how is it and is suited for experienced trainers?
Thanks
Thanks
Sort of. i have records over 3 months on DC program so i have a pretty good idea what my 15 rep max is. i have no idea what my 10 would be and the 5. i would have to guess on those.you could do it that way, sure
Basically as long as you stick to the principle of progressive load you'll be ok (i.e a mandatory increase in weights over your cycle). The most common way to do it is:
1. Figure out your 15 rep max
2. Use the calculator on the site to get a starting point and increases. If your 15RM on squats is 225, then you have 6 total workouts to build up to 225 for 15 reps (which will be workout #6). So you could do increments of 10lbs up the whole way (175,185,195,205,etc) until your 6th workout, which will be 225 for 15 reps. You do this then for 10's and 5's, and you've got it.
Have you figured out your maxes on lifts? If you really have a good idea then you can go ahead with guesstimates, but they recommend to figure them out in the gym, then do SD then and start. Hope you read this: HST Calculator Instructions
What are you taking about? No where in my post did it say anything about 5 reps. If you read what I wrote, I said I tried the program and it didn't work very well for me. My opinion of that kind of training style is it better suited for a cutting program. Which would be a full body work out 3 times a week, 30 sec to 1 minute in-between sets using high reps which would be about 15 reps.I'm curious VG, how is 5 reps high reps?!?
Do you normally do just 1 rep?
fiddler
Bro, i'm not gonna argue with you. the program is NOT about doing 15 reps sets. if that is all you did then you missed the whole point all together. In fact you didn't even do the program so then you wouldn't know whether it really works or not.What are you taking about? No where in my post did it say anything about 5 reps. If you read what I wrote, I said I tried the program and it didn't work very well for me. My opinion of that kind of training style is it better suited for a cutting program. Which would be a full body work out 3 times a week, 30 sec to 1 minute in-between sets using high reps which would be about 15 reps.
Can you find in any of my posts where I said I just did 15 reps the whole time and that I didn't try the program? I'll repeat this for the third time. I TRIED THE PROGRAM. IT DIDN'T WORK VERY WELL. My opinion of it is the regular program isn't very effect for putting on muscle but if you change it to a high rep protocol it works well for cutting. READING COMPREHENSION...................... work on it.Bro, i'm not gonna argue with you. the program is NOT about doing 15 reps sets. if that is all you did then you missed the whole point all together. In fact you didn't even do the program so then you wouldn't know whether it really works or not.
great to hear BF! :thumbsup: :cheers:Hey Guys stop yelling at each other...sheesh!
Anyways...Im using HST right now and I love it. I have just finished my 10 rep phase and I am now on to the 5 rep phase. I really like this training program because it only needs to be done 3x per week and it is a fullbody routine. I really stay away from high volume routines because they tend to burn me out in about 6 weeks. I can see myself following HST for quite sometime. And it only takes about 35-40mins per workout.
I am finding that by always progressing each workout makes it so that each workout is harder than the last. I am gaining size on my arms and legs while my BF% and my waist line are going down. Can't go wrong with that!
Cheers
A couple things:great to hear BF! :thumbsup: :cheers: You're about a week ahead of me and I can already tell I really like it. I know my lifts are going to go up too...those initial 15 and 10RM figures now seem like they were a little light After reading it and strating to do it, it does seem like working any other way just doesn't make sense, lol (unless it's sport-specific or pure strength obviously). I'm very interested on how I'll do with it on cycle, I have a post on their board for suggestions.
thanksA couple things:
1) As with an AAS cycle, make sure you eat to gain. Otherwise you won't get much.
2) The program can be tweaked endlessly. I saw one person here posted that the program was supposed to be full body, three times a week. That's only because of the principle of frequency, every muscle should be trained once every 48 hours. You can split that almost any way you want, as long as you hit every muscle with a progressively heavier load every 48hrs you're good.
I think we've spoken before on the HST boards if I'm not mistaken.thanks
Yeah I've come up with about 5 different scenarios for this fall cycle already, lol. I don't have the time to do a 6 day split or AM/PM though....wish I did actually! As long as I focus on progressive load, no SD needed on cycle, and not dropping weights on PCT I think I'll be ok with what I have in mind.
I couldnt agree more....im really interested too in seeing how good this program would be on a cycle...also if I would still be making gains a year from folling the HST principles...im going to go to the HST boards to get some more info on that.After reading it and strating to do it, it does seem like working any other way just doesn't make sense, lol (unless it's sport-specific or pure strength obviously). I'm very interested on how I'll do with it on cycle, I have a post on their board for suggestions.
Here are my exercises:hey blindfaith,
what does your routine look like? i think i'm just going to start with a basic, one compound exercise per muscle group, once per day, 3 times a week and see what happens. Need experience with this routine to twig it properly.
fiddler
thanks, bro. but i what i really want to know is what your 15 rep max, 10 rep max, 5 rep max and what your 6 weekly plan is.Here are my exercises:
Barbell Squats
Leg Curls
Donkey Calve Raises
DB Bench Press
Lat Pulldowns
DB Shrugs
DB Side Laterals
BB Curls
Tricep Cable Pushdown
Weighted Ab Crunches
sorry dude...not sure what you are askingthanks, bro. but i what i really want to know is what your 15 rep max, 10 rep max, 5 rep max and what your 6 weekly plan is.
fiddler
yeah. i want to know how you are structuring your workout, reagrding reps, sets in relation to your max. what your increment is for your workouts.sorry dude...not sure what you are asking
are you asking me how much I am lifting for each exercise for my max?
yeah. i want to know how you are structuring your workout, reagrding reps, sets in relation to your max. what your increment is for your workouts.
HST seems to be very flexible so i am trying to figure out how to structure my workouts.
fiddler
thanks bro. i start next week, so now i go plan!ok doing 2 sets for each exercise for the 15's, 10's, and 5's.
Here are the weight incriments im doing for each exercise:
Barbell Squats - 15lbs
Leg Curls - 10lbs
Donkey Calve Raises - 5lbs
DB Bench Press - 5lbs
Hammer Lat Pulldowns - 10 lbs
DB Shrugs - 5lbs
DB Side Laterals - 5lbs
BB Curls - 5lbs
Tricep Cable Pushdown - 5lbs
Weighted Ab Crunches - 5lbs
And there you go! :thumbsup:
yeah the 10's feel much better than the 15's for me. I think the 5's will be great mentally, I'm just so used to lifting heavy :thumbsup:awesome bro. next week i start the 10's. i can't tell yet how well it's working. i have high hopes though. It sure isn't easy...
fiddler
Don't know his, but here's mine. When I go HST style with this I put on good mass.Jweave just curious as to what exercises you do for your HST workouts?
Depends on the exercise. No less than two of any. When I do HST I progress the sets as such: one of each for the 15s, two for the tens, three to four for the 5s. Right now I'm basically just doing standard strength training, I average 3 sets per exercise.Thanks Jweave and CDB. CDB I know Jweave said he only does one set of each, how many do you do?
After the 3 week of 5's what are you going to do...another week or go back to 15's?BTW I should add I'm in the 3rd week of 5's now (not doing neg's) and I am lifting as much or more than I did at peak on my last cycle...but I'm clean right now :thumbsup:
I think I am going to structure mine similar to this for my first cycle of HST and see how it goes or if I should add another set to the 15's and 10's.I do one set for the 15's and 10's, 2 sets for the 5's
No problem. Always glad to help. Ever since I found out about HST I've been telling people about it. It's a nice method.Thanks bro.
It looks like a solid method and I'm getting pumped about trying it out. I need a change and routine and this looks like its what I'm looking for.No problem. Always glad to help. Ever since I found out about HST I've been telling people about it. It's a nice method.
one least week of 5's (4 weeks total of 5's), then SD for 9 days. After that it's time for my next cycle, so I'll be doing a lengthened version, something like 15,12,10,10,10,10,8,8,5,5,5,5. That will get me through an 8 week cycle + post cycle without letting the weight go down, just the volume Then SD again.After the 3 week of 5's what are you going to do...another week or go back to 15's?
I'd recommend a longer SD. Just from personal experience. An injury forced me to quit for three weeks, Now I'm lifting again and my EZ bar curl has gone up ten pounds already and I've seen a noticable increase in hardness and size in the muscle. I've only been lifting for two weeks and I'm not even doing an HST cycle this time, just SST.one least week of 5's (4 weeks total of 5's), then SD for 9 days. After that it's time for my next cycle, so I'll be doing a lengthened version, something like 15,12,10,10,10,10,8,8,5,5,5,5. That will get me through an 8 week cycle + post cycle without letting the weight go down, just the volume Then SD again.
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