Starting HST for test

[Mindwraith]

Going to try out HST training starting in about 13 days. I'll let you know how it goes after a 7 week cycle.

Here's the routine, keep in mind for HST there's only 2 sets per exercise, 6 sets spread over 3 days a week per HST guide.

DAY 1:

ABS - Weighted Decline
SQUATS
SLDL's
BENCH Incline
CHINS
SHRUGS
BIs - Barbell
TRIs - Close Grip Bench
Calves - Standing

DAY 2:

ABS - Weighted Decline
LEGPRESS
LEG CURL
BENCH Flat
Tbar Row
SHRUGS
BIs - Preacher Curls
TRIs - DIPS
Calves - Sitting

DAY 3:

ABS - Weighted Decline
SQUATS
SLDL's
BENCH Incline
CHINS
SHRUGS
BIs - Barbell
TRIs - Close Grip Bench
Calves - Donkey

DAY 4:

ABS - Weighted Decline
LEGPRESS
LEG CURL
BENCH Flat
Tbar Row
SHRUGS
BIs - Preacher Curls
TRIs - DIPS - weighted
Calves - Standing

DAY 5:

ABS - Weighted Decline
SQUATS
SLDL's
BENCH Incline
CHINS
SHRUGS
BIs - Barbell
TRIs - Close Grip Bench
Calves - Sitting

DAY 6:

ABS - Weighted Decline
LEGPRESS
LEG CURL
BENCH Flat
Tbar Row
SHRUGS
BIs - Preacher Curls
TRIs - DIPS - weighted
Calves - Donkey

 

[Fatty4You]

Mindwraith, thanks for doing this!!! I have read through the hypertrophy-specific training site and it sounds very interesting, but of course it is so radically different that i Have to be skeptical. However, i am going more for size than i am for strength, so if it does work, I would switch over fast than you could say "Damn you got some big titties".

I have tried searching through the Threads for HST and i couldn't really find any examples of anyone else doing this, so thanks again.

-Fatty

 

[Debaser]

I have tried searching through the Threads for HST and i couldn't really find any examples of anyone else doing this, so thanks again.

-Fatty

That's simply because it seems 98% of everyone here is dead set on ineffective volume routines, and will not try anything else.

For example, the DC program I posted. It works so well it's almost stupid. How many of you natural trainees have gained 20 pounds in the past 8 weeks? Don't all stand up at once now, but you can go ahead and stick to your 5 day a week splits.

Meanwhile, I will actually make gains

 

[Mindwraith]

Its really taken a ton of reading of the whole site including the FAQ's in the forums and what people have said and done. It takes a lot of understanding of the whole science involved. It really makes a lot of sense to me in the end dispite that I might not totally understand the entire logic on a cellular level. But I do understand the basic idea. I'll let you know after the first cycle how everything turns out, I expect to see some growth regardless but I also expect that I may be learning more as I go and modifying it where I can. I might not be able to do 2 sets for all these exercises either, the theory is that one set is enough though.

 

[Fatty4You]

For example, the DC program I posted. It works so well it's almost stupid.

Ha ha " its almost stupid"... thats funny. But seriously, what is a DC program?? If i try to search for your poast, what am i looking for?

-Fatty

 

[valerie]

I just finished my 2nd HST cycle. Made some very nice gains. Very important to follow the recc for the Stratigic Deconditioning. Nine days between cycles. A great way to blow past a plateau.-valerie

 

[Mindwraith]

Yeah, figured I'd do 7 week cycles, 2 cycles should be enough to prove this works. Next week I set up the 15, 10, and 5 rep max and take the following week for an SD before I start. I'm not sure how I set my max w/o a little estimating. How did you get your maxes?

 

[TheOak84]

so, you are training each muscle once a day. so thats each muscle 6 days a week? never heard of that. what about recovery, and over training. i believe you can work out 5 days a week, but one muscle a day.. debaser says 2 days a week. but thats just him...

 

[Debaser]

Well the DC training is 3 days a week.

HST is 3 full body workouts a week but it's more complicated than that. Gradual loading n such...

And oak, you can work out 5 times a week if you want. Or, you could gain some actual muscle by trying the DC program I outlined.

No one, I repeat, NO ONE should work out 5 days a week unless they have pro genetics (e.g. coleman, etc.).

 

[valerie]

MW-I would strongly suggest actually taking a day now and finding your max at each rep, scheme then do the stratigic DECONDITIONING. Then start the program. Two weeks of 15 reps,two weeks 10 reps, 2 weeks 5 reps and finally 2 weeks (if you can if not then take the 9 days off) of 5 rep negs.

Don't be stupid like I was and try and guess your wts. Because more than likely you will overestimate the wt and have to make adjustments.

This program has shown me that I can make great gains wo only 3 times per week.

Read the site and forum to see how other people have done the program. Good Luck!valerie

 

[Mindwraith]

My main issue with that is how do I find my max rep with say bench if I do one set of 15 and realize I went too light or heavy? Doing another set to be sure may end up being inaccurate even after a 3 min rest.

Anyways, the plan was to do the SD after I find my reps, thanks for the advice, I'm gonna edit the routine tomorrow when I get a chance. Trying to whittle it down some using more compound exercises.

 

[valerie]

MW-Perhaps you could use the first cycle to get the program down if you know what I mean. Getting the exact wt for reps is not as important, you can and should fiqure on making adjustments as you go. What I found was that even when the wts were lite at first, by being VERY strict with form the wts quickly became heavy! What you can do is use the higher reps to clean up your form. So easy to get sloppy when the wts go up.-valerie