HST Training

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    HST Training


    I've been hearing alot on HST training. Is anyone currently training like this? If so, how is it and is suited for experienced trainers?

    Thanks

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    I tried it and it didn't do too much for me. I think it works well for cutting if you do high reps.
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    I'm curious VG, how is 5 reps high reps?!?

    Do you normally do just 1 rep?

    fiddler
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    I just started it, but I'll let you know. It seems if you follow the program as designed (general principles) it should work quite well, advanced or not.
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    I'm on SD right now before i start. i figured that since i've been lifting none stop exvept for a week or 2 here and there that i should start with a SD to kick things off.

    jweave, i want to know if i got the general gist of the program right.

    1st 2 weeks: 15 rep max, max - 10% = 2 workouts, max - 5% = 2 workouts then 15 rep max = 2 workouts.

    so on and so forth for 10 rep max and 5 rep max then 2 weeks of negatives or more 5 rep max, correct?

    fiddler
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    you could do it that way, sure

    Basically as long as you stick to the principle of progressive load you'll be ok (i.e a mandatory increase in weights over your cycle). The most common way to do it is:

    1. Figure out your 15 rep max

    2. Use the calculator on the site to get a starting point and increases. If your 15RM on squats is 225, then you have 6 total workouts to build up to 225 for 15 reps (which will be workout #6). So you could do increments of 10lbs up the whole way (175,185,195,205,etc) until your 6th workout, which will be 225 for 15 reps. You do this then for 10's and 5's, and you've got it.

    Have you figured out your maxes on lifts? If you really have a good idea then you can go ahead with guesstimates, but they recommend to figure them out in the gym, then do SD then and start. Hope you read this: HST Calculator Instructions
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    Quote Originally Posted by jweave23
    you could do it that way, sure

    Basically as long as you stick to the principle of progressive load you'll be ok (i.e a mandatory increase in weights over your cycle). The most common way to do it is:

    1. Figure out your 15 rep max

    2. Use the calculator on the site to get a starting point and increases. If your 15RM on squats is 225, then you have 6 total workouts to build up to 225 for 15 reps (which will be workout #6). So you could do increments of 10lbs up the whole way (175,185,195,205,etc) until your 6th workout, which will be 225 for 15 reps. You do this then for 10's and 5's, and you've got it.

    Have you figured out your maxes on lifts? If you really have a good idea then you can go ahead with guesstimates, but they recommend to figure them out in the gym, then do SD then and start. Hope you read this: HST Calculator Instructions
    Sort of. i have records over 3 months on DC program so i have a pretty good idea what my 15 rep max is. i have no idea what my 10 would be and the 5. i would have to guess on those.

    The thing that i'm unclear on is, it seems that for 15 reps and dropping 20-30 lbs. even with 2 sets that it's not gonna be much of a workout initially. But i guess i will see. they do recommend 2 sets if you are not fatiqued.

    I'm so used to 12-14 reps, 15 secs rp, 4-6 reps, 15 sec rp, then 1-3 reps that i'm just not sure that 30 lbs less for the first workout or 2 that i'm actually going to feel anything.

    but as i understand it, it is suppose to be conditioning for your tendons so...

    what are you doing for reps and sets?

    fiddler
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    there are general calculations in that thread to figure out your maxes

    You can do 2 sets if you wish, I'm not. I'm actually enjoying working out smarter, not necessarily harder (yet)

    Most there will tell you that the 15's feel too easy at first, but regardless if you do it right there's no reason you have to go to failure/fatigue. We are concerned with hypertrophy, not CNS neural adaptation and so on.
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    sounds great. i looked at it as soon as i saw your post about hst.

    i think i've got about as much neural adaptation as i'm going to get. i've been going 110% for years now. frankly, i'm getting tired of this.

    so still just one set...ok...i'm going to try this too!

    fiddler
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    I'm curious VG, how is 5 reps high reps?!?

    Do you normally do just 1 rep?

    fiddler
    What are you taking about? No where in my post did it say anything about 5 reps. If you read what I wrote, I said I tried the program and it didn't work very well for me. My opinion of that kind of training style is it better suited for a cutting program. Which would be a full body work out 3 times a week, 30 sec to 1 minute in-between sets using high reps which would be about 15 reps.
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    Quote Originally Posted by VanillaGorilla
    What are you taking about? No where in my post did it say anything about 5 reps. If you read what I wrote, I said I tried the program and it didn't work very well for me. My opinion of that kind of training style is it better suited for a cutting program. Which would be a full body work out 3 times a week, 30 sec to 1 minute in-between sets using high reps which would be about 15 reps.
    Bro, i'm not gonna argue with you. the program is NOT about doing 15 reps sets. if that is all you did then you missed the whole point all together. In fact you didn't even do the program so then you wouldn't know whether it really works or not.

    fiddler
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    Bro, i'm not gonna argue with you. the program is NOT about doing 15 reps sets. if that is all you did then you missed the whole point all together. In fact you didn't even do the program so then you wouldn't know whether it really works or not.
    Can you find in any of my posts where I said I just did 15 reps the whole time and that I didn't try the program? I'll repeat this for the third time. I TRIED THE PROGRAM. IT DIDN'T WORK VERY WELL. My opinion of it is the regular program isn't very effect for putting on muscle but if you change it to a high rep protocol it works well for cutting. READING COMPREHENSION................. ..... work on it.
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    Hey Guys stop yelling at each other...sheesh!

    Anyways...Im using HST right now and I love it. I have just finished my 10 rep phase and I am now on to the 5 rep phase. I really like this training program because it only needs to be done 3x per week and it is a fullbody routine. I really stay away from high volume routines because they tend to burn me out in about 6 weeks. I can see myself following HST for quite sometime. And it only takes about 35-40mins per workout.

    I am finding that by always progressing each workout makes it so that each workout is harder than the last. I am gaining size on my arms and legs while my BF% and my waist line are going down. Can't go wrong with that!

    Cheers
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    Quote Originally Posted by Blindfaith
    Hey Guys stop yelling at each other...sheesh!

    Anyways...Im using HST right now and I love it. I have just finished my 10 rep phase and I am now on to the 5 rep phase. I really like this training program because it only needs to be done 3x per week and it is a fullbody routine. I really stay away from high volume routines because they tend to burn me out in about 6 weeks. I can see myself following HST for quite sometime. And it only takes about 35-40mins per workout.

    I am finding that by always progressing each workout makes it so that each workout is harder than the last. I am gaining size on my arms and legs while my BF% and my waist line are going down. Can't go wrong with that!

    Cheers
    great to hear BF!

    You're about a week ahead of me and I can already tell I really like it. I know my lifts are going to go up too...those initial 15 and 10RM figures now seem like they were a little light After reading it and strating to do it, it does seem like working any other way just doesn't make sense, lol (unless it's sport-specific or pure strength obviously). I'm very interested on how I'll do with it on cycle, I have a post on their board for suggestions.
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    Quote Originally Posted by jweave23
    great to hear BF! You're about a week ahead of me and I can already tell I really like it. I know my lifts are going to go up too...those initial 15 and 10RM figures now seem like they were a little light After reading it and strating to do it, it does seem like working any other way just doesn't make sense, lol (unless it's sport-specific or pure strength obviously). I'm very interested on how I'll do with it on cycle, I have a post on their board for suggestions.
    A couple things:

    1) As with an AAS cycle, make sure you eat to gain. Otherwise you won't get much.

    2) The program can be tweaked endlessly. I saw one person here posted that the program was supposed to be full body, three times a week. That's only because of the principle of frequency, every muscle should be trained once every 48 hours. You can split that almost any way you want, as long as you hit every muscle with a progressively heavier load every 48hrs you're good.
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    Quote Originally Posted by CDB
    A couple things:

    1) As with an AAS cycle, make sure you eat to gain. Otherwise you won't get much.

    2) The program can be tweaked endlessly. I saw one person here posted that the program was supposed to be full body, three times a week. That's only because of the principle of frequency, every muscle should be trained once every 48 hours. You can split that almost any way you want, as long as you hit every muscle with a progressively heavier load every 48hrs you're good.
    thanks

    Yeah I've come up with about 5 different scenarios for this fall cycle already, lol. I don't have the time to do a 6 day split or AM/PM though....wish I did actually! As long as I focus on progressive load, no SD needed on cycle, and not dropping weights on PCT I think I'll be ok with what I have in mind.
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    Quote Originally Posted by jweave23
    thanks

    Yeah I've come up with about 5 different scenarios for this fall cycle already, lol. I don't have the time to do a 6 day split or AM/PM though....wish I did actually! As long as I focus on progressive load, no SD needed on cycle, and not dropping weights on PCT I think I'll be ok with what I have in mind.
    I think we've spoken before on the HST boards if I'm not mistaken.
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    Quote Originally Posted by jweave23
    After reading it and strating to do it, it does seem like working any other way just doesn't make sense, lol (unless it's sport-specific or pure strength obviously). I'm very interested on how I'll do with it on cycle, I have a post on their board for suggestions.
    I couldnt agree more....im really interested too in seeing how good this program would be on a cycle...also if I would still be making gains a year from folling the HST principles...im going to go to the HST boards to get some more info on that.

    Maybe a light 14-20 week Test/EQ cycle would be prudent?
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    It works well although I didn't do it exactly how they lay it out in their program but its still periodization training (progressive load, eccentric and/or concentric trianing). I adpated it towards a more volume based training and I got better results that way that using split routines. But some will experience the opposite....

    As for the frequency I found no difference at all in certain muscle groups (larger groups) whether I hit it every 48hrs, or once per week.
    For answers to board issues, read the Suggestion and News forum at the bottom of the main page.
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    hey blindfaith,

    what does your routine look like? i think i'm just going to start with a basic, one compound exercise per muscle group, once per day, 3 times a week and see what happens. Need experience with this routine to twig it properly.

    fiddler
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    Quote Originally Posted by fiddler
    hey blindfaith,

    what does your routine look like? i think i'm just going to start with a basic, one compound exercise per muscle group, once per day, 3 times a week and see what happens. Need experience with this routine to twig it properly.

    fiddler
    Here are my exercises:

    Barbell Squats
    Leg Curls
    Donkey Calve Raises
    DB Bench Press
    Lat Pulldowns
    DB Shrugs
    DB Side Laterals
    BB Curls
    Tricep Cable Pushdown
    Weighted Ab Crunches
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    Quote Originally Posted by Blindfaith
    Here are my exercises:

    Barbell Squats
    Leg Curls
    Donkey Calve Raises
    DB Bench Press
    Lat Pulldowns
    DB Shrugs
    DB Side Laterals
    BB Curls
    Tricep Cable Pushdown
    Weighted Ab Crunches
    thanks, bro. but i what i really want to know is what your 15 rep max, 10 rep max, 5 rep max and what your 6 weekly plan is.

    fiddler
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    Quote Originally Posted by fiddler
    thanks, bro. but i what i really want to know is what your 15 rep max, 10 rep max, 5 rep max and what your 6 weekly plan is.

    fiddler
    sorry dude...not sure what you are asking

    are you asking me how much I am lifting for each exercise for my max?
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    Quote Originally Posted by Blindfaith
    sorry dude...not sure what you are asking

    are you asking me how much I am lifting for each exercise for my max?
    yeah. i want to know how you are structuring your workout, reagrding reps, sets in relation to your max. what your increment is for your workouts.

    HST seems to be very flexible so i am trying to figure out how to structure my workouts.

    fiddler
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    Quote Originally Posted by fiddler
    yeah. i want to know how you are structuring your workout, reagrding reps, sets in relation to your max. what your increment is for your workouts.

    HST seems to be very flexible so i am trying to figure out how to structure my workouts.

    fiddler

    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!
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    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
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    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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    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
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    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.
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    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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    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
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    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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    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.
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    how long does it take you guys to perform each session?
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    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
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    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.
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    Jweave just curious as to what exercises you do for your HST workouts?
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    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
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    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
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    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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  5. Modified HST Training
    By superX in forum Exercise Science
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    Last Post: 08-28-2003, 08:10 PM

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