Please Scroll Down to See Forums Below 
Can I do cardio after my weights?
HST people...
- Thread starter superqt4u2nv
- Start date
bump
Tom Treutlein
New member
Yes, there's nothing wrong with it. Just remember that if your gains are towards size it won't come as quick throwing in cardio. If anything, do your cardio on Tuesday/Thursday. Do some brisk walking or low-impact cycling.
bro sorry to impede on this thread but i need to know if i am gonna be doing this right?? anyways in april i'm gonna start HST now it will look like this
fullbody workout mon,wednesday,friday increasing weights every workout and decreasing reps every two weeks?? one ?? on the full body workouts how many sets per body group should i do??
and whats is deconditioning??thanks for any help
fullbody workout mon,wednesday,friday increasing weights every workout and decreasing reps every two weeks?? one ?? on the full body workouts how many sets per body group should i do??
and whats is deconditioning??thanks for any help
Tom Treutlein
New member
You should be doing 1-3 sets per bodypart. Gauge your current recovery ability, and add up the sets weekly. If you do 2 per bodypart, that's 6 sets a week. Compare that to how you used to train (if you did) with training each bodypart once a week.
Start with 1-2, and then maybe 3 for squats if you feel you can.
Strategic Deconditioning is where you take 7-14 days off after every 6-8 week HST cycle, to allow your muscles to become unaccustomed to lifting. They will have adapted to the stimulus by that point, so giving them a break will, in short, "soften them up". This will allow you to break through any possible plateaus in size or strength when you return.
Remember, at the start of every new cycle, add 5-20 lbs to your maxes, depending on the lift and how much you feel you've improved.
Start with 1-2, and then maybe 3 for squats if you feel you can.
Strategic Deconditioning is where you take 7-14 days off after every 6-8 week HST cycle, to allow your muscles to become unaccustomed to lifting. They will have adapted to the stimulus by that point, so giving them a break will, in short, "soften them up". This will allow you to break through any possible plateaus in size or strength when you return.
Remember, at the start of every new cycle, add 5-20 lbs to your maxes, depending on the lift and how much you feel you've improved.
thanks a lot man for the help it sounds great. a few ?? now i should add weight though every training day right?? and if i do this for lets say 8 weeks and than decondition can i come back with a different routine to break past those plataeus??will they work as good?? thanks again man you're a lifesaver
Tom Treutlein
New member
Well, if you've followed the routine and found your 15, 10, and 5 rep maxes, then you should start on the first training session with whatever weight you're set at, and increase it by a 5-10 lb. interval every workout (depending on which you chose). Follow the routine just as it's meant to be followed.
By come back with a different routine, do you mean an entirely new routine, or a new choice of exercises? It's up to you, really, but I'd say just stick with the same exercises as the first time to see how much you've progressed.
By come back with a different routine, do you mean an entirely new routine, or a new choice of exercises? It's up to you, really, but I'd say just stick with the same exercises as the first time to see how much you've progressed.
Tom Treutlein
New member
Yes, 2 weeks for each. After the 2 weeks of 5's, either do another 2 weeks of them, or do 2 weeks of negatives. If you don't have a training partnet, just do 4 weeks total of 5's.
No cycle of exercises. Keep the same ones all throughout the week. M/W/F.
No cycle of exercises. Keep the same ones all throughout the week. M/W/F.
so m/w/f and the weekends off right?? sounds good i won't be on this until april. But i plan to cut than well not really cut but get my waistline down eat all protein and carbs and not too much sugar or fat and take hydroxycut. do you think this program will work good for gains in my arms and back while slimming down the waistline (cardio 1 to 2 times a week??) or just bulk during this??thanks again bro your help is much appreciated
Tom Treutlein
New member
Well, I have yet to personally try it, though I might. If you want size on your arms, train your arms. Use heavy compound movements that target those areas. Supposedly squats will help to release growth hormones to allow for greater gains in size. I don't follow this too much, though. I'm sure it will help, but if you're not training your arms they won't grow.
Anyway, you can probably lose some fat while bulking on this program. Just make sure your calories aren't too high above maintenance and you can take sort of a "middle road" and gain size while losing fat. It will be slower, remember, than if you were to bulk and eat a ton of food without doing cardio, then cut afterwards. However, your way is healthier. Keep that heart moving.
Anyway, you can probably lose some fat while bulking on this program. Just make sure your calories aren't too high above maintenance and you can take sort of a "middle road" and gain size while losing fat. It will be slower, remember, than if you were to bulk and eat a ton of food without doing cardio, then cut afterwards. However, your way is healthier. Keep that heart moving.
My goals are not totaly for size trying to lose body fat and build lean muscle. I have a very busy life so if I am at the gym already I like to get some cardio into thanks for the reply Tom.
Tom Treutlein
New member
You can do that. Adding in the cardio may cause any muscle gains to come a bit slower, but taking the "middle road" will still work. No problem.
HST people anoter question how long do you wait in between sets? Tonight I only waited 20-30 seconds should I wait less or more?
Tom Treutlein
New member
It depends on which week you're on. 15's, 30-60 seconds, 10's 1m30s-2m, 5's 2m30s to 5m
