Trying to figure out HST

[Jayhawk21]

I have been doing the intermediate 5x5 routine for about a year and I have seen better results than any other routine I have tried. Love the concept about progressive load. It simply works.

But I am wanting to switch it up and I have been reading a little bit about HST (Hypertrophy Specific Training). Here is the "official" website. http://www.hypertrophy-specific.com/hst_index.html

It is similar to 5x5 as it uses concepts of progressive load and utilizing compound lifts multiple times a week, but I'm not sure how to put it to use. Apparently, you do 2 weeks at 15 reps, 2 weeks at 10 reps, 2 weeks at 5 reps. Each two week increments you work up to your 15, 10, or 5 week max on the final week. At least this is what I take of it.

I was wondering how I am supposed to ramp the weights. It appears you may start with 60-70% of your 15 RM the first week, and work up to your 100% 15 RM by the end of the second week, then move on to 10 RM for your 3rd and 4th week. Starting the 3rd week at 60-70% of your 10 RM and moving to 100% of your 10 RM by the end of your 4th week. Etc.

How exactly do you find your 15 RM's? How exactly do you ramp your weight throughout the two week intervals. I am having trouble figuring out exactly what I want to do.

Additionally, why do you need to follow the rep scheme with curls, triceps, calves and other isolated movements? I don't really see why this would make any difference if you used progressive load on these movements.

I want #1 and increase with mass, with a side effect of an increase in strength. With the 5x5, it appears the #1 increase is an increase in strength, with a side effect of an increase in max. I'd like to go between the two to switch things up every now and then.

 

[dOWNHILL]

http://www.elitefitness.com/forum/w...xercises-articles-more-start-here-484815.html
somewhere in the middle there are links to HSt...very helpfull

http://www.bodybuilding.com/fun/paul4.htm
http://www.bodybuilding.com/fun/ridgely1.htm
all the details you might need

15 rep range is considered as healing period...some say you might as well drop that part in your second HST cycle but it is not reccomended

actually i have tried 1 cycle of HST and i found Ripptoes 3x5 much more fun as it really concentrates on certain lifts...(i havent yet tried 5x5). But i like HST's Strategic deconditioning because i can use it in case i get ill...

maybe i'm talking nonsense here but when im in a 3x5 cycle and go down with a flu or something and my whole cycle goes wrong then i can turn to
HST by using this "ill" week as a strategic deconditioning week, then go to 15's and carry on until the end of hst and start with 3x5 again...

 

[silver_shadow]

i'm not sure what exactly HST recommends, but if i were following it, i'd follow 4 week meso cycles rather than 2, where i'd attempt to break my PRs in the last week.

i'd also do the iso stuff as assistance for sets of 5-8 reps rather than the 15s, 10s or whatever. i'd keep those rep ranges just for the big compound lifts.