So about this HST stuff

[Lestat]

I think I'm gonna give it a crack..

I've been doing a standard 3 or 4 day split for over two years now.. one or two body parts per day... work each part one day per week... hit a plateau I can't seem to bust.

So for this HST I am going to use this week to figure out my 15, 10, and 5 rep maxes for about 20 different exercises.

Once I start the first two weeks and am doing the 15 reps.. the weight is going to be incredibly low for the first few workouts.. even with a 5lb increment (which is low for exercises like bench)... It seems as if I won't even really be getting a workout with weight that low..

Question.. do I go to failure even if it means I can go well over the designated reps for the week? say I am on the 3rd workout of my 10 rep two week cycle.. do I blast out extra reps if possible or just do the 10? I think based on the system I just do the 10.


Also the site talks about skipping the 15 rep two week cycle.. how should I know if I should do that?

Brian

 

[casualbb]

I'm glad you've decided to give it a shot; I'm a big fan. Let me give you some tips.

We've found that it works best with increments that are around 5% of your 5RM. This will result in some zig-zagging, or repeated weights, as you begin a new rep cycle. That is totally okay. It'll allow you to recover from any potential overtraining symptoms.

This means, indeed, that early in the cycle you will be using weights that are relatively quite low. This is by intention! You must trust that the small weights will cause growth, and believe me they do.

It is ESSENTIAL that you take 9-12 days off AFTER finding your RM's but BEFORE doing the cycle. Your body will have conditioned to the 5RM load and we need to reverse that before the light weights at the beginning of the cycle will work.

You should only be going to failure a maximum of three times the entire cycle, one each time you hit a rep-max day at the end of each microcycle. In reality, though, you probably won't hit failure on those as you'll be stronger by the time you get there. It's important that you don't push it (that goes for number of reps; stay within the guidelines), and most importantly, don't overestimate your RM's, it kinda buggers the cycle.

You can skip the 15's if you don't feel any joint-strain-type injuries. I wouldn't recommend that, as I find I grow noticeably during the 15's and it elongates your cycle.

If you have any questions, please ask. Also, go ahead and post up your exercise selection for critique.

-casualbb

 

[casualbb]

Oh! Before I forget, are you planning to do HST alternating style? Some people like to alternate an A and a B plan, both fullbody. Is this what you had in mind?

If you're planning to do all of those 20 exercises each training session that's way too much! I want to iron that out now so you don't potentially waste time in the gym finding RM's for exercises that I'll tell you to drop later anyway.

-casualbb

 

[Lestat]

No,

I wasn't planning on doing all 20 exercises each day.

The figure of 20 came from the fact that I wanted to find out my maxes for a couple of exercises per bodypart, because the plan says to switch up some things frequently, like biceps.

Off the top of my head here are the exercises I was going to use:

Incline Dumbells
Squats
Deadlifts
Pull downs (I don't have a way to weight myself for chins)
Seated Rows
Dips
Tricep Press Machine
Hamstring Curls
Dumbell Shoulder Press
Shrugs
Lateral Raises
Straight Bar Bicep Curl (standing)

I'll do my abs on my own, and throw in some chins from time to time just becaues I don't want to neglect them totally.

Brian

 

[casualbb]

That sounds like a solid routine. Let me know if you have any more questions. There are some redudant motions you could drop or alternate, namely dips and tricep press, and incling press and shoulder press.

Also, a lot of guys find that deadlifting and squatting each time is too much for the lower back. You might be able to handle it, but don't be afraid to alternate them if you feel you should.

-casualbb

 

[Zyglamail]

I would be very interested to hear your progress lestat. The results often claimed by a beginning lifter dont mean jack to someone who has been lifting diligently for years.

 

[valerie]

HST was most effective for me. I have been training for 5 year. The STRATEGIC DECONDITIONING is essential to the success of the program. Would recc taking a least 9 days off. This is hard for most of us, but for the program to work you must do this. Would go for 10 days off if you can. Good luck and the HST site is the best place for accurate info on this-valerie

 

[Lestat]

I would be very interested to hear your progress lestat. The results often claimed by a beginning lifter dont mean jack to someone who has been lifting diligently for years.

I am committing myself to a full 6 week "cycle" of it, and as long as I see SOME type of gain i will do another 4 weeks of it (skipping the 15 rep period).


After that is complete I will evaluate the program in its entirety.

Like I said before, I'm in a bit of a plateau here, so if this can bust it and give me some solid gains then I'll praise it. If not, well then, you'll hear about it on here too.

I know what you mean though, a beginning lifter is going to make great strength and size gains on ANY routine.. even just bodyweight exercises like dips, pull ups, push ups, etc.. I need a routine that will continue to take people above and beyond what is easily attainable.

 

[Lestat]

I just thought of something though Zyg...

I was planning on dabbling with some new "supplements" in the upcoming weeks. Nothing major, but enough to really taint the results of this "experiment."

Simply put, I am pretty sure I could make some sure gains regardless of my routine with these new supplements.

We'll see..

 

[casualbb]

If you're interested in judging the worth of the program, I'd hold off on the "supplements."

If you would like to go through with the supplements, there are some things you should know.

First of all, HST when combined with prohormones or AAS produces not only enormous size gains but also strength gains. Guys can gain 15-20 lbs LBM in a cycle, and then feel tempted to push their strength levels. This can result in bad soft tissue injuries. So if you're going to do something like that, stick to the weights you've set out beforehand and don't push it even though the weights will probably feel easy.

Secondly, your gains will probably be limited by food intake. So overeat like a crazy mofo. I mean like 4000-4500 calories/day.

-casualbb

 

[Lestat]

I'm pretty familiar with bulking and the calorie/protein requirements that it entails.

Remember, I'm looking for a "new" routine, not neccesarily a whole rededucation on aspects of body building.

After I finished the two weeks at 5 reps per set, what is next? 2 weeks of negatives with my 2RM weight?

Also, since I do not have a belt to hold weights, my HST routine will no include chins/pull ups or dips. However I will be adding them in.. should I add them in on a training day or a day off?

 

[Lestat]

Also, if you don't mind me asking, how did you become.. and why are you such an advocate of HST?

 

[casualbb]

Yes, after the two weeks of 5's you can do 2 weeks of negs at your 2RM.

Wait, with chins and dips, the problem is that you have no way to reliably add weight? I don't possess a belt, but I've found I can have a training partner place a dumbbell in the bend of one of my knees. This has worked so far up to a 40-lb DB. If you're much stronger though I could see where it'd be a problem. I also use a dip/chin assist machine for the lighter parts.

If you want to spontaneously add them, I'd just do it on a training day.

Also, if you don't mind me asking, how did you become.. and why are you such an advocate of HST?

What do you mean? I stumbled across the HST website and saw a lot of its controversial claims. I was initially skeptical, but I decided to try it. As I was going through my first cycle, I started experiencing rapid gains. Then I took it upon myself to review a lot of the research behind the program, and I agree with most of it.

-casualbb

 

[Lestat]

How should the negatives be performed? how many, how many sets, etc?

I'll randomly add in some body weight stuff.. thanks.

I just wanted to see if you were somehow affiliated with the site or something, that was the reason why I asked.

Often times on these boards its hard to really find objective opinions.. everyone has a stake in everything.. people push certain gear because they, or their friends sell it... people push supplements because they are their friends sell it.. people push training programs... well I guess that would be the case where there isn't THAT much to gain.. except that if HST became a phenomena it would be good for the creator.. and he does sell limited supplements from the site.

 

[Deepsquat]

there is a way for you to weight yourself for chins..use a dumbell...place it between your calf and ankle of leg...cross the other leg over the achilles leg you are useing to stand on ...this create a platform for you to hold the weight...you should be able to hold up to 30-5 LBS dumbell there.

 

[casualbb]

How should the negatives be performed? how many, how many sets, etc?

5 negatives, I'd say 2 sets maximum. Don't feel like you have to go really slow; three seconds is fine.

Often times on these boards its hard to really find objective opinions.. everyone has a stake in everything..

Too true. I actually originally registered at the HST boards with the express purpose of arguing with those guys....I didn't last too long, lol.

-casualbb

 

[Zyglamail]

What if you train alone? Can the negative part of the cycle be skipped and just go back to the 15's?

 

[casualbb]

Some negatives can be done unilaterally, such as calves, biceps, triceps, any sort of DB work, with the free limb spotting the work limb. Without a spotter, just continue with the 5RM for 2 weeks. I did this last cycle and still saw noticeable gains.

-casualbb

 

[Zyglamail]

Some negatives can be done unilaterally, such as calves, biceps, triceps, any sort of DB work, with the free limb spotting the work limb. Without a spotter, just continue with the 5RM for 2 weeks. I did this last cycle and still saw noticeable gains.

-casualbb

Since the targeted goal of your last workout at a given rep range is your max, then how would you plan for 4 weeks at 5 reps? If you knew you were going to skip the 2 week negative and use an additional 2 weeks of 5 reps then when you figured your 5rm would you put it 4 weeks out and work back dropping weight or still two weeks out and work back dropping weight? and if you just planned it 2 weeks out, what to you do with the additional 2 weeks at 5 reps?

 

[casualbb]

If you were planning an additional two weeks of 5RM work, you would still plan the first two weeks of 5's the same way. So, two weeks working up to the 5RM, and then two weeks continuing that 5RM, doing negatives where you can.

An alternative, instead of continuing with the old 5RM, would be to find the new ones. In other words, continue incrementing the weights past the old 5RM until you find your new ones, and then continue with those for the rest of the 2 weeks. I personally prefer this option; it's really fun to see the strength gains. It also allows some more progressive load and thus potentially more growth than repeating the old 5RM weight for 2 weeks.

If any of you guys are interested in learning about HST, I highly recommend the "HST FAQ" section of the HST boards, found here:
www.hsnhst.com. It answers a lot of the common questions.

-casualbb

 

[Lestat]

So yesterday I went in and did my 15 rep maxes on a ton of exercises... it was a fucking workout.. for some exercises I would start off doing a weight but realize about rep 8 or 9 that it was too heavy.. so I'd lower and and try to 15.

The thing is... my 15 rep maxes are not high by any means.. not high weights.. so if I use a 5-10lbs decrement I will be starting off using next to NOTHING for the first few days.. almost embarrassing low weight.. below warmup weight for me...

 

[Boss101]

Also, since I do not have a belt to hold weights

Do you have a belt that supports your lower back for deads and squats. All I did was go to a hardware store and buy some chain and hook it on the front.

 

[Lestat]

Nope.. I don't use a lifting belt.. I'm not really going heavy enough to warrant one at this point.

 

[casualbb]

The thing is... my 15 rep maxes are not high by any means.. not high weights.. so if I use a 5-10lbs decrement I will be starting off using next to NOTHING for the first few days.. almost embarrassing low weight.. below warmup weight for me...

Believe me, after 9-12 days off you feel it.

-casualbb

 

[Lestat]

well, my max DB curl for 15 reps is 35lbs. Step that down 5lbs per day and I am starting with 15lb DBs for the first workout.. literally nothing. I'd step down 2.5 lbs each but my gym only has 5lb increments..

for this reason i will probably stick to straight bar and preach curl.. i an decrement those by 5lbs per workout.

 

[casualbb]

Just increment every other workout. Treat it like a 2.5 lb increment and round up.

-casualbb

 

[Zyglamail]

well, my max DB curl for 15 reps is 35lbs. Step that down 5lbs per day and I am starting with 15lb DBs for the first workout.. literally nothing. I'd step down 2.5 lbs each but my gym only has 5lb increments..

for this reason i will probably stick to straight bar and preach curl.. i an decrement those by 5lbs per workout.

Thats the hardest part of HST is lifting for 2 weeks with weights that seem so substandard.

 

[Lestat]

Yeah.. I don't know how I'm gonna do it.. but I'll try.

This is the fucked up thing.

Monday I did like 20 exercises.. found my 15 rep MAX.. i not going to do all 20 during the HST cycle.. only 10-15.. but I wanted to find my maxes on 20 to have some variety.

Today I am doing my 10 rep maxes...

Friday or Saturday I will be doing my 5 rep maxes..


So THIS week is a fucking KILLER workout week... but then when I start HST its going to be a cake walk.. less volume.. WAY less weight... I feel like I should just keep doing what I am doing now.. 15 reps mon..10 wed.... 5 on fri.. and each mon just do 2.5lbs more then the previous mon..

 

[Zyglamail]

Dont they say the the 2 weeks at 15 reps can be skipped if you dont feel worn down or have any tendon probelms etc? If that the case start by doing the 15 for two weeks, 10 for 2 weeks and the 5's for two weeks, then either continue 5s for 2 more or do the negatives, take the time off, then start at the 10's skipping the 15's if ya feel good.

I also read you can do the 15's for 2 weeks but do it 2x per day (ie morn and night) for some extra fat burning.

 

[Lestat]

I will definitely only do the 15s the first time around.. unless for some reason I do feel like my joints aren't keeping up with the huge gains I am supposed to make.

And just for the sake of judging this system fairly, I have decided to hold off on any "special supplements" for the time being.

Still though.. this week I did 17 exercises on Monday.. found my 15 rep max.. so that meant I did around 45 sets with the warmups.. and sometimes I went too high at first.. or too low with the weight.

Then yesterday I did the same 17 exercises at 10 reps... with warmups.. etc.. I am BEAT. I am waiting until Saturday to do the 5 rep maxes... but as I said earlier this week is going to be far tougher on me then any other week throughout the upcoming HST cycle.. that kinda doesn't make the most sense.

 

[Lestat]

I will definitely only do the 15s the first time around.. unless for some reason I do feel like my joints aren't keeping up with the huge gains I am supposed to make.

And just for the sake of judging this system fairly, I have decided to hold off on any "special supplements" for the time being.

Still though.. this week I did 17 exercises on Monday.. found my 15 rep max.. so that meant I did around 45 sets with the warmups.. and sometimes I went too high at first.. or too low with the weight.

Then yesterday I did the same 17 exercises at 10 reps... with warmups.. etc.. I am BEAT. I am waiting until Saturday to do the 5 rep maxes... but as I said earlier this week is going to be far tougher on me then any other week throughout the upcoming HST cycle.. that kinda doesn't make the most sense.