- 08-23-2004, 02:11 AM
- 08-23-2004, 08:20 AM
Originally Posted by Manu20
08-23-2004, 09:45 AM
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 reasonsOriginally Posted by CDB
08-23-2004, 10:22 AM
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.Originally Posted by jweave23
08-23-2004, 11:01 AM
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.Originally Posted by CDB
08-23-2004, 01:18 PM
08-23-2004, 01:54 PM
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.Originally Posted by Manu20
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.Originally Posted by julius kelp
08-26-2004, 07:05 PM
08-27-2004, 09:55 AM
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
08-27-2004, 10:05 AM
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'sOriginally Posted by wimpy
08-27-2004, 10:45 AM
imo, wimpy, that is a big problem with trainees in general. the idea that you have to lift heavy every workout, lift to failure, etc.
and that if one is lifting submaximally, one is wimping out. the purpose of training, for most people, is to improve results. submaximal lifting is an important part of ANY exercise program (uness one is a hit weenie).
people who think they need to go in every workout and improve on their last workout each successive time, don't understand how training works, how the body adapts, etc.
HST works, and is based on valid science. how a workout 'feels' is a poor proxy for the efficacy of a program
stick with it, and swallow your pride. if you are a bber, it doesn't matter how much you are lifting in the gym on a given day. it matters how well your development goes. if you are a strength athlete, it doesn't matter what you are lifting on a given day, it matter what you do on the platform.
either way, the purpose of training is to cause improvements, not to impress your fellow gymgoers (unless that IS your goal).
if the latter IS your goal, that's well and good, just understand that training to impress others in the gym is suboptimal training, if you want to improve physique, or platform results
08-27-2004, 11:26 AM
The program works, that's really all that should matter. Plus, once you get into it the fifteens aren't really necessary. They're purpose is to get your connective tissues ready for the heavy lifting that comes later in the cycle. You can technically skip them and start with the tens if you're used to lifting heavy. I usually only do a week of fifteens when I use HST.Originally Posted by wimpy
Don't get caught up on the basic workout of 15s, 10s, 5s and negatives. Go through it once and modify it as you see fit. As long as the weight gets progressively heavier almost every workout, you workout every 48 hours and you take 9-14 days off at the end of each cycle, and as long as you eat to gain, you'll gain muscle.
08-27-2004, 02:48 PM
I have a feeling I am going to feel like a big ***** during the 15's but it doesn't really matter to me, seeing the results is all that matters to me.
08-29-2004, 01:58 AM
what about warm up sets? most of u guys are saying u do 1 to 2 sets per body part. don't u run the risk of hurting urself without a warm up set? even more so once u start getting to heavier weight. also for me cold muscles are never as strong as warm ones. just woundering because im thinking about doing HST too
08-29-2004, 05:34 PM
I have questions about using PHs with HST. If I decide to do use PH for 5 weeks, would I do best to follow the following schedule: 2 weeks of 15s, 2 weeks of 10s, and week of 8s followed by 4 weeks of 5s? Once I am on PCT, would I be able to decrease frequency to 2.5 per week [IE lift, 2 days off, lift, 2 days off, lift, 1 day off, repeat]? I ask because after training that long on a non-PH HST cycle, overtraining tends to rear its ugly head, and my lifts do not increase. When I do take an extra day off, I am able to progress to higher poundages. Thanks for your help.
08-29-2004, 09:44 PM
One of the key points in HST (and other weight training schemes) with anabolics is to NOT let the weight go down post cycle, so if you are doing a 9 week cycle (5 weeks ON, 4 weeks PCT) than that week of 8's is fine also. You can do it many ways really, like 12/12/10/10/8/8/5/5/5 or whatever suits you. As for frequency, just aim for training every 48 hrs or so and you'll be fine
08-29-2004, 10:11 PM
08-30-2004, 01:53 AM
I'm gonna go ahead and take this week off...making that two weeks off...and start a week from Monday. I am looking forward to it and hopefully with the off time I will kick ass in the gym.
09-04-2004, 02:45 PM
09-06-2004, 11:09 PM
Today was my first HST workout...it was the first day of 15's and OMG I didn't even fee like I worked out. But, after reading others experience with this program I know that this is normal and all part of the program. I enjoyed the workout and like the set up of it and am hoping for good results on this HST cycle.
09-07-2004, 09:16 AM
Remember that the main purpose of the 15s is to prep your connective tissues for the heavier loads that come later in the cycle. Once you get into it and you're used to the heavy lifting you can ditch the 15s if you like.Originally Posted by Manu20
09-07-2004, 11:11 AM
Ya I know there is a reason why the 15's are there thats why I am going to stick with the program exactly as outlined. But, I might considering dropping hte 15's or maybe just doin one week of them for my second HST cycle.Originally Posted by CDB
09-07-2004, 12:39 PM
I started at 12's for this cycle. 15's almost feel like cardio at first. After your first cycle you can customize it anyway you want ( only 1 week of 15's, maybe only 12's, whatever. Just wait until the 5's
09-08-2004, 11:17 AM
I wrote out all my workouts and weights for the 6 weeks and those 5's look brutal.Originally Posted by jweave23
09-11-2004, 01:59 PM
Well I finished my first week of HST and so far I like the program set up and the workouts. These first ones weren't too challenging but I know they will get harder and I'm looking forward to it.
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