Hey sorry for the delayed response. I was enjoying my strategic deconditioning for two weeks in Alaska. For HST, the best source of info is the forum. You will probably find that most people use minimal excersizes and split them into two groups. Isolations as I've learned are basically worthless. Complex lifts like chin-ups, deadlifts, squats, and bench are your friend.
Back to the log. I've been enjoying not lifting for quite a while, but now I'm back. Today was my first day back, and I feel like I have not lost any strength surprisingly. I'm doing a new workout that is based on similar principles to HST, but with less volume and a more constant load. The reason is because I'm taking a weight training class on Tues and Thurs, and I'm booked on the weekends. That means that a 3x week program won't work. So, here is what I'm doing for this week.
Its basically a push pull A/B split with periodization of rep scheme. For example next week I will do 2x10 at 10lbs above my 10RM for last HST cycle. Then I will do 3x5 for a week. We'll see how it goes.
im planning on starting my hst program in about 2-3 weeks and i have a few questions 4 yah
-can u link me to where the calculator is for the diagram in ur first post?
-i know hst is geared more for size, but was strength a good thing too?
do you check your new max after every 2 weeks, and then re-asess what weights u need to lift??
-what supps were u using?
1. Go to Hypertrophy-Specific Nutrition then click on the HST button to the right of the top tab. There should be a link to the calculator on that page.
2. Size was great, but my strength really shot up too. It was amazing not working my arms, but watching my bench and rows get easier.
3. I pre-calculated my maxes and just stuck with my original chart. You don't want to be pushing yourself to failure.
4. I was taking whey isolate pwo and creatine monohydrate every day.