HST Users - Opinions?

[Tom Treutlein]

I posted thread asking about DC style training, and I was blown away by all the information compiled in the thread and the articles. After a lot of reading, the routine really did seem scientifically sound as others had said. However, I also noticed a post by Casual on HST which caught my eye. I decided to read, and noticed they're both similar in terms of the training principles each decides to follow. There are differences, yes, but that's why I would like to ask anyone who has used HST now...

How did HST work for you?

And if you've done both HST and DC style training, which worked better for you?

Why does HST's nutrition portion on the website tell you to bulk with Bodyweight times 16 calories, when I've heard 20?

HST's site also calls for 0.8-1.0 grams of protein per lb. of bodyweight, when DC style training for 2gP-lb/BW? Will consuming 2.0 on HST provide greater gains?

 

[Tom Treutlein]

Heyyyyyyyyyyyyyyyyyyyyyyyyyyyy bump

 

[coolcolj]

The problem with all these routines it's that they are a system and it's all so cookie cutter. Everything works, but nothing works forever- a cliche yes, but its oh so true.

Understand the principals behind the programs, these are universal anyway, and apply it to your own training.

I have used HST principals in my own training a long time ago, I made good gains. But I didn't do it anything like HST. But the principals were the same

Training is open ended, it shouldn't have labels and systems IMO

 

[JohnnyCoho]

BFS,..going into the 5's of the HST program right now with a buddy of mine. (Both of us have spent plenty of time in the gym; my partner is the gym owner and has been at it for years.) We decided to give a few programs a try this Winter to see how they work for us and I can truly say that both of us are feeling some great pumps using HST,..mainly in our backs. Back as a whole... big time, a little in the glutes and some in the quads. The Squats and Deads together are killer followed by 25# (10's max) weighted pull-ups with wide & narrow grip, then rows,..yer back will feel tight and pumped throughout the entire program. Can't say were extremly impressed with the arms or chest part of it yet, but we are just starting the 5's of the program. Will let ya know more in 4 weeks.

Both have gained about 2 pounds each and body fat has gone down a bit too. Off days were walking the tread-mill at a very high incline for 30-45 minutes.

Also we have modified it a bit on calves and ab work, opting for 2 sets of 25 on calves, keeping with the same HST weight principals.
On Abs were doing 1 set of 25 of weighted cable crunches and 1 set of 25 of weighted knee ups.

Another key we found to is (for us anyways) when starting the 15's, or 10's since the weight is lighter, to emphasize the negatives and take it slow until ya feel the burn. When ya feel the burn set in, finish your reps at normal speed.

Just our experience thus far,..hope it helps ya out

 

[Tom Treutlein]

If you read the HST FAQ Casualbb posted, it tells you to lower the higher-repped weights more slowly until you feel a burn. Only for the 15's, though. The 10's this shouldn't be necessary.

 

[Tom Treutlein]

Anyone else have input on this program?

 

[coolcolj]

I stayed on 6 reps all the way through, just started light and added weight every workout

 

[Tom Treutlein]

How were your gains on this, CCJ? Did you make any good progress in terms of either size or strength?

 

[coolcolj]

How were your gains on this, CCJ? Did you make any good progress in terms of either size or strength?

This was about a year ago though.

Not much strength gains at all, but I gained 12 lbs
I went from 180 to 192, slightly fatter but not much

 

[Shark01]

They both work, HST being like a short cycle periodization scheme, and DC being a HIT program with increased frequency.

Do both......perform a HST cycle (6 wks) followed by 6 weeks of DC work.

 

[mr sparkle]

I've been doing HST since I read Casual's post a while ago, and I've made pretty good gains so far. This is my third cycle (I'm on the 10's right now) and I've gained about 15 lbs ( a little fat too, but whatever) and have had notable size increases.

I think I might modify the routine a little for my next cycle, because I don't really think I make that much progress from the 15's. My next will be 10's, 8's, and 5's, with the last two weeks kept the same as a continuation of the 5's.

I'm starting to do cardio after my workouts to try to eliminate some of the fat I've gained, but I'm afraid to cut back on my eating because I think I won't make as many gains as before.

Anyway, like I said, I've had success with HST and plan on continuing with it, so I'd definitely recommend it.

 

[casualbb]

I'm a fan.

If you perform the program as outlined, which isn't that hard to do, your success will depend on your eating.

The times when I've done the program and not made progress were times when I was too lazy to bulk properly. Those times when I do bulk properly, the growth is pretty pronounced.

 

[Tom Treutlein]

How pronounced, Casual? Just examples, if you can.

 

[casualbb]

For me, if I stick to eating I gain around 8-9 pounds in a cycle and usually notice changing measurements every other week. Of course this is highly individual... some gain more, some less.

 

[paul allen]

some of these gains are amazing.

To everyone who has posted here can you please detail whether you were on AAS at the time or natural. I'm currently off AAS, I like to enjoy long spells of 5 months or so off, and would love it if I could even put on 3-4 lbs in that time.

 

[casualbb]

Haven't used yet.

 

[Tom Treutlein]

8-9 pounds, huh? That sounds pretty good. How about fat gain or loss? Are those 8-9 lbs. all muscle?

 

[casualbb]

It was probably 6 pounds of muscle and 2-3 fat. It also depends on how clean I eat... seems skewing the diet towards protein helps me to stay a bit leaner while bulking.

 

[Tom Treutlein]

Is that considered good? Sorry, I'm not exactly sure.

 

[JonP]

well at that rate he'd gain 39 lbs of lbm a year

 

[Tom Treutlein]

Oh... wait... wow. That's pretty fuckin' amazing, actually.

Casual, would it be possible to do cardio on this routine to minimize fat gain? Also, to keep the heart healthy. I was thinking some form of low-impact cycling or brisk walking a couple days a week, depending on how I feel.

 

[casualbb]

Jon... that's assuming I'm bulking the entire time. A cycle really takes two-and-a-half months. So that would give me 5 cycles a year at 6 pounds LBM a cycle, assuming I could keep gaining at the same rate, which is a big assumption.

Truth be told, I don't have the energy to be in a constant state of "Bulk! Eat! Eat more! No drinking! No partying, because I wouldn't wake up in time for breakfast!" A year of that would be insane.

But when I do commit to it fully, I make fast gains.

 

[JonP]

I just used that as an example to answer his question

 

[atutt2]

Well, I finished an HST routine followed to a tee a few weeks ago. All natural. I had a good diet, actually dropped maintanence calories by 500 a week in an effort to loose a little fat. Did some cardio, rarely. It worked! I went from a soft 194 to a harder 200. Bodyfat went down 2%. It was a great change of pace and I felt like puking again during my workouts...haven't felt like that in a long time! The hardest part was doing it w/out a partner, especially during the 5reps weeks and then the negatives portion of the program. I always had to bother people with spots and since your using some crazy heavy weight at that point, it's not easy finding guys who are strong enough to help you.

 

[RottenWillow]

HST worked pretty well for me Tom. The principles are sound, just be careful of your inplementation. Remember its an experiment, just a framework. If you do try HST do it exactly by the book the first time through but keep careful training notes then tweak as neccesary for subsequent implementations.