HST gains for heavier lifters
10-09-2006 09:10 PM
Download a program suite called Open Office. It will open Excel formated files into its own spreadsheet program. As for exercise choice I'm a bad source of advice. I stick with compounds exclusively. I don't think I've even done an EZ bar curl in a year. The thing with the dumbbells is if their limited, you're limited. I'd check for a machine that doesn't give you any pain but lets you use the weight you need to. In HST progressive load over time is really the point, and not being able to increase the load kind of nullifies it. To a certain point you could work within a lower weight range and perhaps up the volume, but eventually you're going to have to increase the weight.
How about a dip station, does your gym have one? If you can get those in, and get some weight around your waist too, that's a great chest exercise.
Originally Posted by mastertech
10-10-2006 11:31 AM
I know what you mean about not enough weight and shoulder problems with the bar. When i ran into that problem i did some heavy reading on the HST website. What i did was started using incline bench instead of flat with dumbells. Here is some ideas with dumbells which i like best also.
Originally Posted by mastertech
weighted dips (these work great)
squats alternating with deadlifts
Straight leg dead lifts or bent knee dead lifts
Notice that they really don't recommend bicep or tricep workout because you are hitting it with chins or one of the other workouts..
there is a 5 day workout using the above on mwf and then doing isolation like bi's tri's and additional shoulder workout on Tues/Thurs.
Your tues / thurs workout will be so short that it will make a good cardio day also... I hope this helps.. and good luck
10-10-2006 05:43 PM
So Jonesboy, you are saying on Tues/Thur. that the bi/tri would be like 2 sets of each isolated and nothing else other than cardio.
Also, am I correct in understanding that you also alternate exercises (ie squats/SLDL)
And yes guys, I do like dips. I do 4 sets of them at the end of my current chest workout. Monday I did 15,then 20,then 15 w/25#attached and lastly 11 w/35#. So I guess I'll really have to throw some weight on. I have to make my own "rig" B/C our gym doesn't have a set up for it.
10-10-2006 06:46 PM
no alternate deadlifts and squats. SLDL you can do mwf for you hams.. Another interesting workout that i just found today is Max-stim Max-Stimulation :: Index
It uses a lot of the same HST principles but it puts much more focus on muscle fatigue and will increase strength more than the typical hst routine. Although i have never had any issues as far as strength gains using hst.
10-13-2006 04:05 PM
Here's an updated sheet for anyone who wants it. It's got a version of HST on it that uses the 8,5,3 rep ranges and is followed by a two week Max Stimulation microcycle. Basically you pick your exercises and enter them at the top and they should cascade down through the sheet. Pick a reasonable weight for each, lift until technical failure and enter the number of reps you got done up top. The calculator spits out a number which, for me, ends up being very accurate for my respective rep maxes. Then it lays out the basic template. You choose your % increase in load each workout for each microcycle, enter those in. Then you choose what strength increase over your 1RM you want to shoot for, I usually go for 2.5 to 5 percent. Then you choose a ramp up which is basically just the weight increase % for the MS section. Then you choose how many sets you want each for the first three microcycles. I find 2,3,5 or 2,3,3 works very well. The latter allows for a decreased workload a little past the middle of the cycle which kind of sort of makes it mimic a dual factor template.
Last edited by CDB; 10-21-2006 at 10:29 AM.
10-14-2006 12:29 PM
CDB, I downloaded your workout sheet(and open office-thanks) and entered in values for bench press and squat just to try it out. I'm not sure if I am doing it right. For example, I entered bench at 315 for 3 reps. I put my % RM increases at 5% for the HST part and 2.5% for max stim and sets per rep range at 2,3,3. Everything made sense till I looked at the max stim part. It says 13 sets at 320 to 345. I assume that this is 13 one rep sets with _ amount of rest between them? If so,then I could see that really tearing you down by the end of it.
10-14-2006 04:51 PM
At the end you might want to leave an extra day for recovery. I develop these sheets mostly as templates. For something like HST it's very handy, but nothing is set in stone. Towards the end of a cycle like this it wouldn't be unusual for me to leave two/three days between workouts. If I'm going for hypertrophy I just make sure I get two workouts a week. That leaves a lot of wiggle room to recover from what you correctly see as some pretty rough workouts. Check your workload analysis too though, I usually mess with the reps or even the MS ramp up setting to allow for a drop in workload during the 3s or the begining of the MS portion of the cycle. Makes the end a lot easier to deal with. The undulation of workload/absolute load isn't a big deal.
Originally Posted by mastertech
10-25-2006 01:08 PM
Hey guys, I set up my workout using CDB's template and really like how it calculates the different rep maxes. I am 2 workouts into it and had a few questions.
I am doing an 8,5,3 rep scheme on a 2,3,3 set time periods with a 5% weight increase. I am doing squats,deadlifts,DB incline presses,rows,military/behind neck press,weighed dips and biceps curls(isolated).
The question is that with my incline press and weighted dips, I can do more than 8 reps of each (about 12) so I have just been doing the 12 reps with the specified weight and figured I would keep doing the extra reps till I got up to the weights where I can only do 8 or 5 reps depending on where I am at in the program. I didn't know if you guys run into this or not.
I took 9 days off before starting and was still pretty strong when I returned to the gym.
Also, I was thinking of adding in some flat bench after deadlifts or possibly alternating the DB and bench between workouts. My shoulder has really been feeling good possibly due to the low sets. I was wondering if this may be a good idea or not since I still have a ways to go(heavier weights).
10-25-2006 03:40 PM
As long as the overall weight progression over time is there, you can mess with the other variable to your heart's content. As far as the weights vs reps go, you will by the nature of the system be able to lift for more reps until you get to the max for each microcycle. If you want to do that it's fine. It will just mean a variable workload.
11-02-2006 07:49 PM
CDB, could I possibly get you to post that zip file one more time or e-mail it to me. I have a panasonic toughbook that I use for work that I would like to put it in but it has no cd drive on it. It would be easier for me to just pull it off the web. Thanks.
By the way, I am 2 weeks in my first HST cycle and already notice the size increase in my legs. Even my wife has noticed.I also have gotten more "cut" in my abs. I must say that so far I am impressed.
11-02-2006 11:25 PM
It's on a different computer. I'll get a hold of it tomorrow though and send it via email. Go to your profile and set your email, Ill get it from there.
Originally Posted by mastertech
11-03-2006 05:51 AM
I think I put it in but I don't see it under the public profile so I'll just put it here just in case....
11-03-2006 07:38 AM
here you go.. also using this type of workout you will always be able to do more. Usally during the first week. You will also be tempted to want to add more excersises to your routine. It is tough to make the mental chang e to not do that. When i first started doing hst i was doing flat, incline and dips for chest. Now all i do is incline and i am seeing better gains. I would recommend staying with the rep sheme. i'm doing 5's at the moment and i can do more reps with the weight i am using but i don't. Your body will be effected by the change in reps and the change in weight, even if it is lower that what you were doing the week before. On a side note Max-Stim really is working for me. I am using it on squats, claves, shoulder press and shrugs. On squats my legs feel it for days and are really responding to it.... good luck guys...
11-03-2006 08:19 AM
Thanks, JB. I didn't want to take the Doc's anti aging study down to post the sheet again. You saved us.
11-03-2006 06:35 PM
Thanks JB! I got it. Thank you CDB for trying.
JB, you must have been reading my mind. Every time I could do extra, I have been doing it. Today I finished my 8 rep micro-cycle maxes and all I can say is "ouch". I have been doing squats,deads,flat bench in that order and 2 sets of each about wears me out.Then I was doing incline DB,rows,military press,weighted dips and some isolation bicep curls. I feel like I've been through the ringer afterwards.I have actually lost about 2-3 lbs. After today I wondered if I was doing too much but not sure what to cut out. Thinking about the Incline DB for right now.
I was set up to do 3 sets during the 5 rep cycle, would this be about right or too much?
BTW, how many sets of the max-stim are you doing per bodypart?
11-06-2006 09:20 AM
1 excersise per chest will work great either incline press or dips. For max stim One set period. You may not feel it like you normally would after doing squats but wait till the next day or the day after that and you will. A deep muscle feeling.. it works and good luck...
11-15-2006 09:36 AM
mastertech.. How are you doing? Just checking to see how the program is going...
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