Is HST the best bulk training program?

[nickidaho]

I am looking to change things up a bit and get into a serious bulking routine. Ive been reading about HST and am seriously considering taking it head on. I want to put on some good mass and weight. Do you think that HST is one of the better programs for this?

5 9
170
24yrs

Thanks guys,
Nick

 

[Protobuilder]

There is no "best," IMHO. But lots of people seem to get good results from HST so I'd wager it's one of the better internet programs out there.

 

[SgtSlaughter]

It ALL comes down to training progressively and eating for size.... it's the principals behind the structured training that provide results.

5x5, HST, whatever floats your boat and intrigues you off the bat... do it and stick with it.

If you've never strength trained before i'd highly reccomend 3x5 or 5x5 depending on your training history.

 

[ZGzaZ]

As sarge said, if youre eating for size...and increase the amount on the bar every week, pretty much any routine is going to work for you at 170lbs.

 

[Lone Trooper]

Yes, it's the best. Nothing better. Stop thinking, start training.

Listen to us, we know all. Especially me. I'm great.

 

[al420]

Don't listen to the Shrimps in this thread. 5x5 is the only routine. Everything else is by far sucko.

 

[nickidaho]

Don't listen to the Shrimps in this thread. 5x5 is the only routine. Everything else is by far sucko.

After posting this, I read up some more and realized that it really doesnt matter what program youre on as long as you stick to it and consistently work hard. But...I think I am going to do either the HST or 5x5. Which do you think?

As far as the 5x5 goes, are you supposed to mainly stick to your 5MR for every rep of every set? So that you are able to utulize maximum resistance with minimal fatigue? Or do I have it all wrong?

Thanks.

 

[Lone Trooper]

Wow...you actually came to a logical conclusion on your own? That's insane. And I mean that honestly, not many people do that anymore.

You recognize the program doesn't matter. Next, look at the main way you get bigger. Pushing more weight, right? And that means being stronger, right? But we also know 1 RM is too little a work load, despite the high loads used. Therefore, work in a hypertrophy-friendly rep-range (4-10, but higher and lower CAN work, it's just not ideal) on a program that has you working on a plan to PROGRESS.

I prefer home-made training. 5x5 would be my next choice, but modify it to suit your needs. With HST, your max increases every, what, 8-10 weeks after each cycle, when you bump up the RMs? I don't like that, especially for a beginner.

The 3x5 Beginner Program is where ALL should start. Progress EVERY workout, don't be greedy, and you'll be growing as fast as you possibly can. Switch to the intermediate 5x5 (i.e., progressing once a week, rather than once a session - we don't need to use the 5x5 plan either, simply determine how often you can steadily add weight, and work on a plan that focuses on that) only after you stall three times (after resetting) with the 3x5.

What I mean by this is: You try 250 3x5 on squats. You fail. Scale back to 80-85% your next workout, then 90-95% the following. Try to hit that 250x3x5 again on the following workout. Miss again? Reset ONE MORE TIME, scale back, ramp up, and try to break it. If you fail three times, it's time to focus on loading more through the week, while cutting down on frequency of progression.

But hey, what do I know?

 

[petpre61]

After posting this, I read up some more and realized that it really doesnt matter what program youre on as long as you stick to it and consistently work hard. But...I think I am going to do either the HST or 5x5. Which do you think?

As far as the 5x5 goes, are you supposed to mainly stick to your 5MR for every rep of every set? So that you are able to utulize maximum resistance with minimal fatigue? Or do I have it all wrong?

Thanks.

in the intermediate version of the 5x5 you increase the weight every set for one heavy set. If you start off with the intm. 5x5, you use your 5RM to set
your goals. Starting weights are somewhat lower than your 5RM so it might
feel easy to begin with but you will get to the heavier weights soon enough.
HST works around the same principles (uses the RMs for the estimated weights and at the end you hit RM in your lifts) but with a different rep and set scheme and it incorporates something called strategic decontioning to
maximize gains.
Both excellent programs, done them both.

 

[oso0960]

I prefer home-made training. 5x5 would be my next choice, but modify it to suit your needs. With HST, your max increases every, what, 8-10 weeks after each cycle, when you bump up the RMs? I don't like that, especially for a beginner.

The 3x5 Beginner Program is where ALL should start. Progress EVERY workout, don't be greedy, and you'll be growing as fast as you possibly can. Switch to the intermediate 5x5 (i.e., progressing once a week, rather than once a session - we don't need to use the 5x5 plan either, simply determine how often you can steadily add weight, and work on a plan that focuses on that) only after you stall three times (after resetting) with the 3x5.

exactly. i don't know anything about HST but you bump up the weiht every 8 weeks or so??? That sounds like periodization or you stick at the same weight for 8 to 10 weeks to feel that burn. You don't need either one right now. Choose a SQUAT (preferably back squats) a PUSH (bench, push press, etc) and a PULL (rows, pullups, deadlifts, cleans etc., do it for 3 sets of 5 reps each workout and keep it simple. if you want to get big, strong, whatever, choose compound exercises that use many muscles and stick to them, adding little by little of weight each workout, then to weekly, then to monthly etc. You could add weight each workout for quite some time. if you've never done anything like that, and you're looking for a 'program', i'd definitely have to go with 3x5 rippetoes. also, do yourself a favor and buy practical programming and Starting strength, best books IMO.

 

[nickidaho]

Cool breeze, guys thanks.

 

[blut wump]

After posting this, I read up some more and realized that it really doesnt matter what program youre on as long as you stick to it and consistently work hard. But...I think I am going to do either the HST or 5x5. Which do you think?

As far as the 5x5 goes, are you supposed to mainly stick to your 5MR for every rep of every set? So that you are able to utulize maximum resistance with minimal fatigue? Or do I have it all wrong?

Thanks.

Consistently working hard isn't enough. You have to work smart and that means planning for progress as LT explained. Too many guys go into the gym and 'work hard', going home sweaty and blissfullly unaware that they lifted even less than the week before. A year later they turn to gear because they just have one of those physiques that doesn't want to change.

The 5x5 and HST and any other program worth putting time into, besides a BB contest prep program, is and will be based around the idea of getting stronger in a quantifiable way. It'll be based around a plan to keep adding weight to the bar over time.

If you're unused to whole-body workouts, centered around the basic compound exercises, then the Rippetoe 3x5 is a great place to start. If you plump for the Intermediate 5x5, plug your current 5RMs as the targets for week 4 and give yourself the first three weeks to build up to them and to acclimatize to the workload. Don't go for the periodized 5x5 at this juncture; it'll be an inefficient use of training time and you'll make progress much better on one of the other programs mentioned.

 

[lesarin]

Anyone one do 4 workouts on the 5x5 on a cycle? maybe drop the squats one day and do press and deads again? Seems like a great plan. Even if you do light dead day. Seems pressing should be done twice a week while on a cycle?

 

[Protobuilder]

Shouldn't you know how to fucking train before turning to gear?

A 4th day has the potential to derail your other big lifts and help you stall faster, which should be avoided. If anything, stick to light easy work, such as arms and abs. What's the point of "light" deads? You'll just add more reps, turning the "light" weight into a serious workout anyway. So I"d steer clear of that plan.

 

[Cynical Simian]

The problem with light deads is that, if you've been training the lift for any significant portion of time, they're still pretty damn heavy and taxing.

Throwing in what has often been called a "gay day" on Saturday with arms and some core work (and, if you want, higher-rep overhead pressing) would be fine. But, IMO, messing with the spacing of/recovery from the MWF workouts by putting the extra day on Tuesday and Thursday probably isn't the best way to go.

 

[lesarin]

Shouldn't you know how to fucking train before turning to gear?

A 4th day has the potential to derail your other big lifts and help you stall faster, which should be avoided. If anything, stick to light easy work, such as arms and abs. What's the point of "light" deads? You'll just add more reps, turning the "light" weight into a serious workout anyway. So I"d steer clear of that plan.

Yeah i know my 550 squats/ 600 deads off cycle are pretty newbie territory.

Pretty much i was asking if i could do presses and deads twice a week. I know ULter and a few other's do deads twice a week.

Last cycle i did the 5x5 by the book and crashed week 6. took 1 week off of deads, and set a 25 pound dead lift PR the next week.

I know my cns is going to crash no matter what with the insane WORKLOAD.

I will take your advice and just Kill myself with one dead workout a week, seems that is the best thing to do.

Thanks, Les.

 

[blut wump]

You can do as many deadlift workouts per week as you wish provided that you adjust volume and intensity accordingly. If you take a look at the Korte 3x3 (top-right corner on http://www.deepsquatter.com/strength/archives/) you'll see that it'll have you deadlifting 3x per week, along with benching and squatting 3x per week, all at high volume. The intensity, however, is kept low enough to permit recovery and not have you buried.

Once you know what you're doing, many things become feasible but everything has to be paid for out of your CNS no matter how you juggle the variables.