does hst work (hyp specfic training) work??
03-23-2009 12:21 AM
Fully agree with the above...knowing your maxes is essential.
I personally like the program because I feel like I get a break from pounding on my muscles with the heavy weights. Don't get me wrong, I like going heavy, but in my mind, it gives me a break without taking a break.
And in the end, you have to find what works best for you. Some guys like HIIT, some guys like GVT, some guys swear by 5x5. You just have to find what works best for you.
Best of luck
Handyman...welcome to the board, I think you'll like it here.
IPO..if needed..send me a PM with your email and I'll email you back with a copy of my HST routine that is in Word format, sometimes seeing it all on paper can be of great help.
03-30-2009 12:47 PM
I have found all my maxes for each cycle. I am going to give it one more shot, because I like having a detailed workout, and like the idea of getting 3 workouts for each bodypart in a week. I have just picked a few different excercises this time around, and I will also be doing an extra set or two for certain bodyparts. The only question I have with hst, as far as doubts, is if there is enough volume, and using such light weights, not going to failure 15 out of 18 workouts, in total, for all cycles.
04-06-2009 06:11 PM
I don't think training to failure is all it's cracked up to be, at least for natural bodybuilders anyway. I used to work each bodypart to failure once a week on a five day split and this would always lead to overtraining and burnout. I have never had this problem and continue to make gains with HST.
Originally Posted by IPO Greatness
Incidentally, in the documentation on the HST web site, he mentions that it's beneficial to change your reps every week instead of every other week, i.e. 20,15,12,10,8,5. This might be an approach to consider.
06-25-2010 12:55 PM
Do you think you can send me a pdf for HST training, Im looking to design a HST program and try it out. Thanks for the help if you can help.
06-25-2010 01:23 PM
I have been picking apart HST training lately and I have found a few holes in it, specifically in 2 of the concepts.
Strategic Deconditioning - No proof for this, you might as well deload and I would suggest deloading less severely than what the vanilla HST calls for as the lighter loads do not seem very anabolic at all. Changing rep ranges each week and hitting failure each week allows for hitting failure more often and using an overall higher amount of effort throughout the cycle which I think should greatly improve results.
Progressive Load - this is, as I have been suspecting, confused with progressive overload.
One of the concepts which remain strong is the frequency, hitting each muscle group every 36-48 hours.
Rather than manipulate the load(weight) each workout, effort should be manipulated, in other words low effort = 4 reps short of failure, moderate = 2 reps short of failure, and high effort = hitting failure.
Studies have shown effort is more important than volume or weight or rep range(to an extent), although the lower in reps you go the more myofibrillar hypertrophy is stimulated.
Another study which I will link below, suggests that it may be better to train more tradionally in that just picking a weight and working through the rep ranges before changing the weight is superior than sticking to one rep range or adjusting the rep range every 4 weeks or so:
The more HST is picked apart and adjusted accordingly the less it becomes HST and the more it becomes just another full body workout, although it is a very good training program but I think the way it is presented is geared towards hard gainers or advanced lifters as respectively a way to manage overtraining and as an improvement over common routines such as HIT or old training principles.
10-12-2010 06:36 PM
Hi there guys. This is my very first thread. I am new to HST.. this is only my second cycle (gave it a try about 4 months ago).
Im giving it another try but have seemed to hit the same problem I had last time.
I always find my 12,8,5 RM ahead of time for every exercise, then I subtract 5-10lbs for each workout day. So lets say today was my first day doing 12s and I know that my 12rm on bench press is 200lbs, I start with 2 sets of 150....the first set is mega easy but then I cant complete the second set and have to stop at around 8 reps to avoid failure. I have no idea why...i mean the first set always feels really easy and light.
It is as if my muscles get too pumped and they fail. This happens on my bench press, military press, and close grip bench press, bent over rows. Does not happen on Squats, SLDL, or curls.
I always rest from 1.5-2 minutes between sets. Does this happen to anyone else?
10-12-2010 11:37 PM
Not sure if this will be of great help to you, but what I have always done is go from one exercise...do one set...go to another exercise...do a set of those.
So for instance...I would do a set of squats then a set of bench and then a set of rows.
I know some ppl will say it gives you too much time between sets but it's what worked for me.
And if I remember correctly (it's been awhile since I read through it all), Bryan says that the important parts is the TUT.
Just my 2 cents....hope it helps
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