Omegasox
New member
I'm currently on my 2nd cycle of HST, after never running it before this year, seeing it as a nice method to maintain muscle over the summer as I attempt to hold on to a very strict cutting diet. Here is the current split I am doing:
First 2 weeks at 12 reps, and next 2 weeks at 8 reps:
Day A:
Squats
Incline DB Press
Seated Row
OHP
Power Shrugs
Skullcrushers
DB Curls
Seated Calf raises
Day B:
Deadlifts
Flat DB Press
Chins
OHP
Power Shrugs
Rope Pulldowns
Preacher Curls
Standing Calf raises
Last 2 weeks at 4 reps is similar:
Day A:
Squats
Incline DB Press
Bent Over Rows
OHP
Day B:
Deadlifts
Flat DB Press
Chins
OHP
I have actually seen minimal gains in my upper body, while losing 10 pounds over the last ~2 months. But what this thread is really about...my legs have exploded! I've always been cursed with chicken legs, but through alternating squats and deads every other day during the week (MWF), my legs have gotten significantly larger, as well as my lower back. Even with a large amount of volume doing 12's and 8's, due to the addition of isolation exercises, I never feel rundown or not ready for a workout. I believe this is in no small part due to a strict diet, lots of water, and regular sleep.
Count me a huge proponent of HST, even if I only decide to run it for the summer!
First 2 weeks at 12 reps, and next 2 weeks at 8 reps:
Day A:
Squats
Incline DB Press
Seated Row
OHP
Power Shrugs
Skullcrushers
DB Curls
Seated Calf raises
Day B:
Deadlifts
Flat DB Press
Chins
OHP
Power Shrugs
Rope Pulldowns
Preacher Curls
Standing Calf raises
Last 2 weeks at 4 reps is similar:
Day A:
Squats
Incline DB Press
Bent Over Rows
OHP
Day B:
Deadlifts
Flat DB Press
Chins
OHP
I have actually seen minimal gains in my upper body, while losing 10 pounds over the last ~2 months. But what this thread is really about...my legs have exploded! I've always been cursed with chicken legs, but through alternating squats and deads every other day during the week (MWF), my legs have gotten significantly larger, as well as my lower back. Even with a large amount of volume doing 12's and 8's, due to the addition of isolation exercises, I never feel rundown or not ready for a workout. I believe this is in no small part due to a strict diet, lots of water, and regular sleep.
Count me a huge proponent of HST, even if I only decide to run it for the summer!

Please Scroll Down to See Forums Below 










