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Which do you think is more effective in terms of long term gain? Also, which do you feel is a better lean muscle mass builder?
Build Tendons??? I was always wondering why people would mention this, when people say "you need to take a break and build some tendon strength" what does this mean, could you explain a training routine.I just did my first cycle of HST, and I'm pretty impressed. I think it should definetely be considered to break up a normal stagnant routine and give some time to build tendons.
The tendons don't grow as quickly as the muscles do, especially if you are on steroids. If you continue to go up in weights without giving the tendons time to catch up to the muscle, you risk tearing muscles or detaching tendons.Build Tendons??? I was always wondering why people would mention this, when people say "you need to take a break and build some tendon strength" what does this mean, could you explain a training routine.
The 15's may seem silly, but I find that they help me build back muscle endurance after any period of strategic deconditioning. No one wants to come off a two week break and just jump right back into it. Thats the beauty of HST though is that there is a lot of freedom and personal preference.5x5 is HST, as far as it goes. Remember HST is not a specific workout, it's just some principles based on science that explain why what works actually does work, and helps you focus on which variables to modify in your own approach. All you need is a progressive load, a higher frequency per muscle group, and deconditioning when necessary. Anything that fits within those guidelines is technically an 'HST' workout. 5x5 fits perfectly.
Personally I prefer the Pendlay 5x5, and think that once you're trained up and using heavy weights fairly frequently the 15s in the cookie cutter HST workout are way over rated when compared to a simple deloading phase.
I guess they have some value for some. Lite weight work doesn't do much of sanything for me though. I have to stay with the heavier weights for the most part to see results, and when I deload I keep them heavy and drop volume.The 15's may seem silly, but I find that they help me build back muscle endurance after any period of strategic deconditioning. No one wants to come off a two week break and just jump right back into it. Thats the beauty of HST though is that there is a lot of freedom and personal preference.
This is a great call, CDB. I haven't yet tried HST (I will this winter), but did the Pendlay 5x5 (as outlined by MadCow2) and broke through plateaus in every lift.5x5 is HST, as far as it goes. Remember HST is not a specific workout, it's just some principles based on science that explain why what works actually does work, and helps you focus on which variables to modify in your own approach. All you need is a progressive load, a higher frequency per muscle group, and deconditioning when necessary. Anything that fits within those guidelines is technically an 'HST' workout. 5x5 fits perfectly.
Personally I prefer the Pendlay 5x5, and think that once you're trained up and using heavy weights fairly frequently the 15s in the cookie cutter HST workout are way over rated when compared to a simple deloading phase.
I love the Mises Institute. Daily reading, free lectures, great books.This is a great call, CDB. I haven't yet tried HST (I will this winter), but did the Pendlay 5x5 (as outlined by MadCow2) and broke through plateaus in every lift.
OT - CDB, your link to the Mises Institute shows tremendous wisdom in the area of true, free-market economics!
Yes, it really works. But as has been said the 15s aren't necessary really, it all depends on how you want to approach it. If you've been laying off for a while I'd recommend going through with them. Once trained it's perfectly possible and acceptable to stick with the heavier weights.I just finished my first 2 week 15 rep cycle ogf HST training. I hate it! Does it really work? I feel like crap leaving the gym. I hate going to the gym for the first time in years. Is this training method worth it? I used West side mixed with some Doggcrap methods and loved it. I just wanted to change up my natural routine:scratch before my next cycle.
I just finished my first 2 week 15 rep cycle ogf HST training. I hate it! Does it really work? I feel like crap leaving the gym. I hate going to the gym for the first time in years. Is this training method worth it? I used West side mixed with some Doggcrap methods and loved it. I just wanted to change up my natural routine:scratch before my next cycle.
If you're looking for strength + size, you will need to alternate HST with something else. It is a poor choice for strength as I found out.
After using both I prefer my own slightly tweaked version of the Starr/Pendlay to the Starr linear or single factor version. The linear single factor version I don't think is that great once you're more advanced and lifting much heavier weights. For newbies though the combination of the two can work magic.Hst and bill stars 5x5 is all you need !
these two programs alternating are working wonders !!!:cheers:
Can you please explain your tweaked version to us?After using both I prefer my own slightly tweaked version of the Starr/Pendlay to the Starr linear or single factor version. The linear single factor version I don't think is that great once you're more advanced and lifting much heavier weights. For newbies though the combination of the two can work magic.
It's very simple actually. I drop the volume by a set or two on the volume phase when my knees are screaming at me. Not always necessary though. I use full rep clean and presses instead of the incline press/military press option. Frequency is a bit different too as I always take two days before 1x5 or 1x3 days on the bench and row. I find the extra recovery benefits me there. My legs tend to recover fairly quickly, probably because I'm not using as much weight as I would/could if my knees were up to spec. I'm planning on pushing them further next cycle on the deadlift, and if that works out better then on the squat. Minor tweaks to be sure, but I find them helpful. Especially the full clean and press. It's one of the best exercises in my opinion, and one of the most unknown and under appreciated amongst those who do know about it.Can you please explain your tweaked version to us?