HST for me, can i handle the sets?

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  1. Nelson
    Nelson's Avatar

    If you have a good look around the HST site you`ll find everything you need in order to setup up a HST Programme.
    ALL of the questions which have been posted here are answered there by people who have experience with HST.
    You just have read.

  2. Hey custom, one question for you. During the one week of strategic deconditioning, do you do cardio or do you actually just lay around

  3. Id do it longer than 1 week. I do two weeks. No training whatsoever since my legs get muscular training from running.

  4. Hmmm, I'll prolly do a week, 2 weeks off would kill me, but thanks for the advice.

  5. yes i always found i started losing a lot more weight after 2 weeks vs 1 week

  6. I have never claimed that a period of Strategic Deconditioning lasting 7-12 days would completely revert your muscles to an "untrained" state. I have spoken frequently of the rapid training effect or repeated bout effect. Some protection seems to last for a very long time. Still, 7-12 days of complete rest does appear to cause some reversal of the adaptations to training. And from the application, it appears it is sufficient to allow one to start growing again, once gains have stopped with a given weight. Hopefully through the forum and other articles and interviews people have come to learn that SD is more than just a break from training.

    -Bryan Haycock

  7. Yea, I understand, and I was thinking about this. I'm guessing you're alot bigger (musclewise, not fatwise ) than me, and with this alot stronger, so it's gonna take longer for you to recovery than my pathetic ass

  8. Originally posted by goin_big
    Hey custom, one question for you. During the one week of strategic deconditioning, do you do cardio or do you actually just lay around
    Personally, i do cardio, but that is because I can gain weight just looking at food. If you choose to do cardio, keep it light and every other day.

  9. Yea, I gain weight easy to and wanted to cardio, thanks for the input. I just wanted to make sure I could do cardio during that week

  10. well i started on friday and its monday; after this latest tweak it was HARD to finish but i did finish and i've gained 12lbs in the past 5 weeks going natty

    only 5 more lbs to go and i'll hit a fina/test/dbol cycle

  11. well dang, this thread progressed fast. would have added some but custom said pretty much everything (nice info bro!). will say that I too would endorse the program and enjoy being on it, I like the idea as well as the execution.

  12. Biggs- whats your opinion on my question regarding most of the workouts in HST not being "working sets" and it providing benefit if your lifting at your full potential. Do you guys think HST would be good for on cycle?

  13. i think it would be great, i'd add a tad more volume tho if on cycle; its what i plan to do unless i learn otherwise

  14. Bean, I know what you mean about hst gonna kick my ass now. I've been doing some circuit training just to get my body ready for it and I can already tell that even with light weight this is gonna be fun On a good note, that just means it's gonna work though

  15. yeah it kicked my ass; my body is recovering quickly tho; i guess its because of the decreased amount of sets or something

    i had to move squats down the workout order, because squats totally exhaust my body; i do slow sets and my heart is pumping after those two sets like i just ran two miles... very tiring

  16. I might just toss military press out and see what side raises do for me.

  17. I've been on it for a while now too and the only thing that I've found works for me comparably is HIT. I'm one workout away from going down to five rep sets.

  18. Hey, just wanted to make a few quick notes for you guys. One: SD is absolutely vital. Too many people don't take a long enough SD or don't SD properly, and when they give HST it's first go it ends up a fairly significant failure. So do yourself a favor and SD long and properly.

    Second: Bigger increments, in most people, make for better gains. Repeating weights is allowed, so that you could say do 120, 120, 130 instead of 120, 125, 130.

    Third: Big note for anyone who did high volume and is switching to this routine, do yourself a favor and make sure that you're overall weekly total of sets per body part(9 sets for back, etc) is close to what you're used to doing on your usual once a week routine. This is the other main reason why many people switching to HST have poor results.

    I've personally been experimenting with HST since early '02, and have successfully helped quite a few good friends switch from their old routines (gvt, hit, edt, ah-nold) to HST with phenomenal results. Also had friends with not so phenomenal results, but in general it was the result of making a mistake on one of my three previous notes. Once that was sorted, just more success stories. I can't recommend this routine highly enough. If you get stumped on anything regarding the routine I guarantee myself, or someone over at that hst forum have seen it before and would be more than willing to help figure it out. I'll stop there, but if ya have any questions feel free to pm me or post 'em

    G'luck and happy lifting..
    - B

  19. i've got two more lbs under my belt in 7 days or so... kinda shocked since i had to miss a workout when i went to tampa, FL on vacation with the girlfriend (damn rain)

    i've already got my fina cooked up (correctly this time) and i have gotten dazed's kit for using synovex on my cow; just gotta pick up a bottle of heet

  20. I started reading a lot of the guys posts on that site and it seems most people suggest sticking with the compound movements.. anyway i think im going to give this a shot.. was just curious wat you guys thought of this routine

    for my first 2 weeks the 15's would go like this
    <P class=MsoNormal style="MARGIN: 0in 0in 0pt">Squat 2x15
    <P class=MsoNormal style="MARGIN: 0in 0in 0pt">Deadlift 2x15
    <P class=MsoNormal style="MARGIN: 0in 0in 0pt">Incline Bench 1x15
    <P class=MsoNormal style="MARGIN: 0in 0in 0pt">Flat Bench 1x15
    <P class=MsoNormal style="MARGIN: 0in 0in 0pt">Close Grip Bench 2x15 alt with one arm extensions 1x15
    <P class=MsoNormal style="MARGIN: 0in 0in 0pt">Bent Over Row 2x15
    <P class=MsoNormal style="MARGIN: 0in 0in 0pt">Barbell Curl 2x15 alt with hammers 2x15
    <P class=MsoNormal style="MARGIN: 0in 0in 0pt">Military Press 2x15
    <P class=MsoNormal style="MARGIN: 0in 0in 0pt">Shrugs 1x15

    seems kinda strange doing same amount of sets for bi's, tri's, chest, and back i dunno and suggestions?

  21. Just wanted to drop a line here and say that Im starting an HST program after looking for a way to break the little plateau Im currently on. Im working a lot now, so I dont have time to spend all kinds of time super-setting and using other traditional 'shock' methods.

    I took a week off from training and just today I went to gym to figure out all my 15 rep max's. I havent felt that good in a long time! The full body pump was great, Im really looking foward to the next 6 weeks.



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