Can I use HST now?

[aerowana]

For the bench press only as an example, my program goes something like this:


Day 1

Bench press - reps of 3, pyramid up to 1 rep max
(Something like WSB Max effort )



Day 2

Bench press- 70% of 1 rep max - 6 sets of 8 reps
(Something like WSB Dynamic, but high reps instead of 3 reps.)



Day3


Bench press- 70% of 1 rep max - 6 sets of 8 reps
(Something like WSB Dynamic, same as day 2 to rest my CNS)



Rinse and repeat from Day 1. This is a sample of what I'm doing for my other body parts as well. It has worked well for me, but have been stagnating for about 2 months now. I am intending to switch to HST to put on some size. However, the HST rule number 2 says that one will only see size gains if one does a lower number of reps. I have already been doing low reps of 3 and 1 for the above program. So, what should I do now? Can I just do sets of 10 reps and still see size gains?

 

[casualbb]

Yes you can. However you will need to take time off before you start the program. You should read about it under "training methods" at the top.

 

[aerowana]

Thank you.