HST Training

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  1. Quote Originally Posted by fiddler
    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
    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


  2. absolutely. i'm starting 10's now and they feel much better. i don't mind going heavy but heavy and 15 is really tough.

    fiddler
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  3. I'm in the 5's and I actually didn't drop the weight back from the last session of 10's at all...I'm simply keeping some weights the same until it's time to raise them again for the 5's. Basic principle: not lowering the actual weight lifted throughout the cycle, which I understand is OK to do with HST.

  4. how long does it take you guys to perform each session?

  5. i do the whole body at once, so it takes me about 1.5 hours. i can do it in 1 hour but i'm breathless and extremely tired so i decided to add and extra minute or so between exercises.

    sounds good jweave. i'm actually just using the basic blueprint that they posted and it seems to be working. my clothes are getting a little tighter and i'm losing a little bit of fat too.

    fiddler

  6. mine takes about 45 minutes, I only do 1 set per bodypart. BTW I am gaining some mass and losing fat as well. I'm only on V12 and an ECY stack, 40/40/20 diet with about 3000 cals.

  7. Jweave just curious as to what exercises you do for your HST workouts?

  8. Quote Originally Posted by Manu20
    Jweave just curious as to what exercises you do for your HST workouts?
    Don't know his, but here's mine. When I go HST style with this I put on good mass.

    Bench Press
    Bent Over Row
    Wide Grip Lat Pulldown
    Clean and Press
    EZ Bar Curl
    Triceps Extension
    Calf Raise
    Dead Lift
    Swiss Ball Crunches

  9. I do:
    BB Squat
    Incline DB Bench
    Calf Raise
    Pec Deck Flys
    Seated Ham curls
    Front military press (Smith)
    Lat pulldowns
    DB Curls
    BB Shrugs
    DB Lat pulls
    Skullcrushers
    Ab machine

  10. Thanks Jweave and CDB. CDB I know Jweave said he only does one set of each, how many do you do?
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  11. Quote Originally Posted by Manu20
    Thanks Jweave and CDB. CDB I know Jweave said he only does one set of each, how many do you do?
    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.

  12. Thanks bro.

  13. I do one set for the 15's and 10's, 2 sets for the 5's

  14. 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

  15. Quote Originally Posted by jweave23
    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
    After the 3 week of 5's what are you going to do...another week or go back to 15's?

  16. Quote Originally Posted by jweave23
    I do one set for the 15's and 10's, 2 sets for the 5's
    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.

  17. Quote Originally Posted by Manu20
    Thanks bro.
    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.

  18. Quote Originally Posted by CDB
    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.
    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.

  19. Quote Originally Posted by Manu20
    After the 3 week of 5's what are you going to do...another week or go back to 15's?
    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.

  20. Quote Originally Posted by jweave23
    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.
    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.

  21. I spent this week finding my 15,10, and 5 rep maxes for the exercises I will be doing during HST. I am going to take this week off to give my body some rest and then the following monday will be starting my first HST cycle. I am definitely looking forward to it.

  22. Quote Originally Posted by Manu20
    I spent this week finding my 15,10, and 5 rep maxes for the exercises I will be doing during HST. I am going to take this week off to give my body some rest and then the following monday will be starting my first HST cycle. I am definitely looking forward to it.
    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.

  23. Quote Originally Posted by CDB
    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.
    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

  24. Quote Originally Posted by jweave23
    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
    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.

  25. Quote Originally Posted by CDB
    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.
    So even though I'm not coming off an HST cycle you still recommend I take two weeks off. I want to get the max out of this so if thats the case I will consider doing so.

  26. seems like everybody is having to really modify the hst.

  27. Quote Originally Posted by Manu20
    So even though I'm not coming off an HST cycle you still recommend I take two weeks off. I want to get the max out of this so if thats the case I will consider doing so.
    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.

    Quote Originally Posted by julius kelp
    seems like everybody is having to really modify the hst.
    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.

  28. Quote Originally Posted by CDB
    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.
    Thank you for the help!!

  29. 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 ***** 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 :P

  30. Quote Originally Posted by wimpy
    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 ***** 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 :P
    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
  

  
 

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