5x5 to HST

[coeus]

Well I've done 3 5x5 routines this year and I'm looking to mix it up a bit. I've had great gains from the 5x5, went from 165 last April to 195 in August - lean, after 2 back to back 5x5s. Had to take 4 months off due to moves, etc, and just finishing up another 5x5 that took me from 190 to 218.

My question is would you guys recommend going through HST? I've heard people see great gains, stemming from working their slow-twitch fibers which don't get utilized from low rep sets.

Thanks!

 

[Guinness5.0]

5x5 to HST is a great idea. The strength you gained in the 5's should carry over nicely into the higher rep ranges and facilitate some good hypertrophy gains assumng you eat for it.

 

[Anthrax Invasion]

Stop with all this "training for fiber" bullshit. All fibers will be hit from 5 reps. HST will likely give you the metabolic work the 5x5 routine leaves out, and will grant sarcoplasmic hypertrophy. That's why you'll see an increase in size.

Know what's better? Continue to follow something like 5x5 while throwing in higher-repped work across the board for bodyparts to increase glyocogen storage and promote sarcoplasmic hypertrophy. 10-15 reps will do this nicely. 4-8 on other stuff.

For example, flat bench 3-4x4-8, then incline bench 2-3x10-15. Something like that, which will vary depending on work capacity and recovery capability.

 

[DZLS]

HST is what...?

 

[Lee]

Hypertrophy Specific Training if memory serves me right

 

[Anthrax Invasion]

www.hypertrophy-specific.com

 

[Madcow2]

HST is good and I've suggested from the beginning that it melds nicely for hypertrophy with 5x5 for several of the reasons stated above, as well as the layout being similar, plus some specialization work can be easier to fit in, and as a final bonus you finish right out in sets of 5 so you have some new pertinent 5RM lifts to plug in if you want to run a 5x5 style program after that.

 

[Introspective]

Stop with all this "training for fiber" bullshit. All fibers will be hit from 5 reps. HST will likely give you the metabolic work the 5x5 routine leaves out, and will grant sarcoplasmic hypertrophy. That's why you'll see an increase in size.

Know what's better? Continue to follow something like 5x5 while throwing in higher-repped work across the board for bodyparts to increase glyocogen storage and promote sarcoplasmic hypertrophy. 10-15 reps will do this nicely. 4-8 on other stuff.

For example, flat bench 3-4x4-8, then incline bench 2-3x10-15. Something like that, which will vary depending on work capacity and recovery capability.

Where do you learn this stuff ?

 

[Anthrax Invasion]

www.elitefitness.com
www.hypertrophy-specific.com
www.bodyrecomposition.com

The forums of those three places.