HST Training

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  1. Quote Originally Posted by Blindfaith
    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!
    thanks bro. i start next week, so now i go plan!

    fiddler


  2. I just started my first week of 10's on HST. I did one week of 15s. Hated the 15s. Anyway, It's too early to tell if it'll work for me or not, but we'll see. I've always gotten my best results with low rep heavy lifting. It'll be interesting to see how this works out for me.
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  3. I'm on my 2nd week of 15's. I have no idea how you guys can do more than 1 set. After taking almost 2 weeks off, i almost didn't get to 15 reps.

    I'm also used to doing DC's routine, so i have no problems going all out and it still kicked my butt. especially if you're only resting 2 minutes between sets. i went to 3 because i was winded.

    fiddler

  4. I only do 1 set. I just finished my 10's and am now really starting to see results. I can tell my original 15 and 10 RM seem very low now, which is great.

  5. 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
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  6. 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

  7. 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

  8. 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.

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

  10. 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

  11. 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.

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

  13. 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

  14. 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

  15. Thanks Jweave and CDB. CDB I know Jweave said he only does one set of each, how many do you do?

  16. 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.

  17. Thanks bro.

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

  19. 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

  20. 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?

  21. 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.

  22. 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.

  23. 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.

  24. 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.

  25. 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.
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