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Want to make me a HST program? (better say yes)

AAP

AAP

Plat Hero
Platinum
I have read it and gotten the theory (I think). I will be giving it a shot after I return from Spain.

Just to give you some info, my stats are 244lbs (about 3 pounds of that is the golf ball size lump in my ass curtesy of NPP <---- :bawling: ) very little bodyfat.

These are the exercises I like to do.

Chest - incline dumbells, incline barbell with bench at about 15 degree angle, flyes. (don't like flat bench work or dips <--- yuck)

Back - pullups, pulldowns, t-bar, seated rows, a couple of other exercises I have... really anything except bent over rows. I have to use a lot of weight for those and do not like the way my lower back feels the next day)

Shoulders - presses, presses, military presses, dumbell presses, hammer strenght presses, mini cooper presses, presses, presses, presses... (get it?) side laterals, etc... the only thing I don't like is upright rows.

Triceps - anything except dips. Again, dips <---- yuck

Biceps - anything except EZ bar shit...

Quads - like everything. I prefer free weight squats and not the smith machine.

Hamstrings - I like everything sitting leg curls where you are sitting on your hamstrings when you do them. Stupid.

Calves - don't really train them (or traps, abs, forearms either), mainly because they blow up very fast.

Ok... so whatcha got for me? I am going to take the 10 day deconditioning whiile in Spain. Then I want to move into the 10's. (I don't see a reason to start with 15's or should I?) Lay it out for me. All the way down to the lowest reps.

thanks bros.
 
You can't set it up yourself, man? Lazy ass...

Just playin'. Seriously though, I'm waiting for this week of deconditioning to end, then jumping on into my first HST cycle. Find your maxes on Monday/Wednesday/Friday (15's/10's/5's) then take the next week off. Begin again the following Monday.

Choose which exercises you can do, in as few as possible, to target the entire body. My split is as follows:

Squats
SLDLs
Heel Raises
Rows
Incline Bench
Widegrip Chins
Dumbbell Military Press
Dumbbell Curls
Skull Crushers
Decline Weighted Crunches
Behind-The-Back Wrist Curls
 
I am currently doing HST with

Incline BB Bench Press
Front Squats
Pulldowns/Pullups (depending on 15 vs 5)
Romanian Deadlifts
BB Military Press
T-bar Row
Calves (note - calves not done HST style)
Close-grip Bench
Standing BB Curl
Shrugs (note - shrugs not done HST style)
 
What week are you in, backlash? Care to post your starting measurements and weight, then give us some weekly updates? I really want to see how this program works all around the board, as well as for myself.
 
ARRRRGHHH!! Do mine... do mine... write out my training program using the exercises I like to do... arrrrghhhh!
 
It is not my fault that you feel too busy visiting Europe to bother with technicalities of setting up a routine.

You'll have plenty of time on the trip back.
 
Last edited:
Singleton said:
It is not my fault that you feel too busy visiting Europe to bother with technicalities of setting up a routine.

You'll have plenty of time on the trip back.
Click to expand...


You look like Jesus from the back. And what would Jesus do? He would do my program.

So chop-chop let's get it posted.

Oh yeah, I expect the program to only take me 40-45 mins MAX to complete.

As many times as I have typed out individual training routines for people on here, email and PMs, I fully expect this one to be done for me.
 
AAP said:
You look like Jesus from the back. And what would Jesus do? He would do my program.
Click to expand...
F***in' lol :spin:

Jesus does HST? I would do it AAP, but I quit HST because doing the spreadsheets pissed me off.
 
AAP - I think all my exercises are in your list other than the RDL? If you really want, you can substitute leg curls, though I don't think they are nearly as good.
 
I have no idea what your maxes are - you need to find those before you do the deconditioning. For reps reps/sets, I like this:

Week Day1, Day2, Day3

Week 1: 15, 15, 15
Week 2: 15, 15, 15
Week 3: 10x2, 10x2, 10x2
Week 4: 10x 1 or 2, 10x 1 or 2, 10 x 1 or 2
Week 5: 5x2, 5x5, 5x2
Week 6: 5x2, 5x2, 5x2
 
Backlash said:
I am currently doing HST with

Incline BB Bench Press
Front Squats
Pulldowns/Pullups (depending on 15 vs 5)
Romanian Deadlifts
BB Military Press
T-bar Row
Calves (note - calves not done HST style)
Close-grip Bench
Standing BB Curl
Shrugs (note - shrugs not done HST style)
Click to expand...

Please excuse my ignorance.......I've been in the game for years now, but never really thought about HST.....recently, I've done the research, but still a little confused.....this is the routine you use every m,w,f?? How do the sets and reps go? Rest/pause? Warmups?

Think this is more of a strength builder versus a mass or bodybuilding routine? Why don't any (ok, save yates and mentzer) advocate this routine....my amatuer bb bro says it looks solid, but he needs to train at least 4x per week....k for the help!
 
HST - Hypertrophy Specific Training. So yes, it's mostly for size, not strength (though I did see some strength gains when I last did it).

The main idea is that you can grow more with higher frequency and lower volume. You only need 1 or 2 sets to break down the muscle and then let it grow as it recovers. With less sets, you can recover faster, thus train it again sooner, thus grow it more often (3 times a week!). Check out http://www.hsthsn.com (but ignore all their ads for their own supplements :rolleyes: ).
 
thanks bro...so, If I dabbled with your routine, how would my sets and reps go? First thing I would do is get my max lifts? 1 rep?
 
Find your max 15RM 10RM and 5RM for each exercise. Do 15s one day, 10s another day, and 5s another day. This will probably be a tough week, especially if you've been doing a lot of low-rep stuff. Do read those links - they should make it all clear.
 
p.s. Kurz dorian and mentzer DO NOT train HST. BIG difference, HST IS NOT HIT at all. Mentzer and dorian and baker, etc are HIT. As I am aware, only the German Boris Kline is the only competitor to use HST principles. just a small but important correction. You don't want HIT Jedi mad at you, believe me, I've done it. . .
 
you are right........my mistake...........which even further illustrates my point....why are all the guys now 15-20 sets, 5x a week....6-10 rep range, 1-2 bp a day if this program is so incredible?
 
I think most amateur and hopeful pros I know use HIT inspired programs, like working the whole body over a single week, perhaps splitting the body in to four workouts. This is much less than the Wieder advocated whole body every two days (2 day split) with six on, one off. HIT, even according to Wieder in a Flex magazine recent "moments in bodybuilding" article, is largely responsible for the vast decrease in frequency and volume from the 70s. HST is different than either Wieder volume training or HIT-themed workouts. Wieder is high volume, high frequency. HIT is low volume, low frequency. HST is low volume, high frequency. Kind of like a Steve Reeves 50s workout. I think it's a commercial entity designed for natural fitness enthusiasts. It, as written, is a waste of anabolics. And even a truly natural NPC competitor would find it insufficient for their needs IMO. I think of it for the 35y.o. yuppie to get a little fit without a big time investment. I like it for that . . . p.s. go to the HST forum at their site, to the member pictures/stats thread, and look at some of the physiques involved :) This old man was massive by their standards. Blade, their bigger member, is smaller than most of the high school kids here at elite. It's just not enough for hardcore bodybuilding, but it's a great fitness program.
 
Give it a try. I liked it for a change last summer, and now I'm trying it again. I gained about 10 pounds last time I think. Maybe I can find my old thread.
 
Not good for the hardcore bodybuilders? Well, I guess proof is in the pudding, in that the bigger guys using HIT pave a path and make that the typical BB program nowadays, but I think on paper HST is supposed to be the best possible way to go about getting bigger. Why not as many people advocate it as I think would, I don't know.
 
JKurz1 said:
thanks bro...so, If I dabbled with your routine, how would my sets and reps go? First thing I would do is get my max lifts? 1 rep?
Click to expand...


get your own thread dude.
 
Backlash said:
I have no idea what your maxes are - you need to find those before you do the deconditioning. For reps reps/sets, I like this:

Week Day1, Day2, Day3

Week 1: 15, 15, 15
Week 2: 15, 15, 15
Week 3: 10x2, 10x2, 10x2
Week 4: 10x 1 or 2, 10x 1 or 2, 10 x 1 or 2
Week 5: 5x2, 5x5, 5x2
Week 6: 5x2, 5x2, 5x2
Click to expand...



Now we getting somewhere.... this is what I was needing. (no thanks to you other bozos).

Ok.. now some questions... starting at week 3, that is actually TWO sets at the 10 rep range right? Ok, are they TWO SETS of the SAME exercise? Squats 2 sets x 10 reps each? Or are they ONE set each of TWO exercises? Same way for the other weeks in the 5 rep range.

Ok.. now I thought this program was about 8-12 weeks long. That is only 6 weeks there. Was something left out? I really don't care to go under 5 reps range. Lower reps really cause hell on my tendons because of my low bodyfat.
 
Yes, 2 sets of the same exercise.

HST is normally 8 weeks long, with the last 2 weeks being sets of 2 reps of negatives, or just keep doing 2-3 sets of 5 reps. Personal preference. Some people have done 2 weeks of 3 reps I think.

Last time I did it I did one additional week of 5 rep sets. I was able to add some weight as well, since my original 5RM maxes had gone up by the end of the program. I didn't do the 8th week b/c I went on vacation.
 
majutsu said:
I think it's a commercial entity designed for natural fitness enthusiasts. It, as written, is a waste of anabolics. And even a truly natural NPC competitor would find it insufficient for their needs IMO. I think of it for the 35y.o. yuppie to get a little fit without a big time investment. I like it for that . . . p.s. go to the HST forum at their site, to the member pictures/stats thread, and look at some of the physiques involved :) This old man was massive by their standards. Blade, their bigger member, is smaller than most of the high school kids here at elite. It's just not enough for hardcore bodybuilding, but it's a great fitness program.
Click to expand...

That's kinda crap buddy.

This is all your giant opinion. By the way, people have run anabolics over HST cycles and made ridiculous gains. Most of those people don't post on the HST boards.

Also Blade weighs about 260 at like 10-12%.
 
I thought this was going to start some commotion.....I'll sit back and watch......torn between making the switch and going 5x5...............I do know, I'm in no way a powerlifter.....more in it for BB show comps..........
 
Casual you know I ran cycle on HST and posted it on the forum, so I know it's done. Also, I respected Blade as the biggest, that's why he was mentioned; you wanna see the biggest here . . . ? Many on the HST boards are. like you, 180lbs and change for some reason. That's good, but maybe it's not the perfect mass builder as advertised? Yes, it's my opinion, I quoted no study or anything. HST has all the studies :) I'm just offering my opinion, especially since I've been misunderstood as an HST advocate (see another post on this board calling you and me out), I wanted to clearly offer another couple of thoughts on HST. I swear, it's hard to win, HSTers say I'm anti-HST, and the rest say I'm an HST devotee. I knew this was going to suck, but c'mon Casual, you know I got no beef with you bro. It's just dialog.
 
I would say the correlation of HST and non-results doesn't lie in the program itself. Many of the people who subscribe to HST are fairly intellectual types, who love theorylifting, as opposed to weightlifting. It is also true that such types can be lazy, especially in regards to things such as laborous eating and gym effort.

This is truly not meant to offend anyone, and I hope no one construes it that way. I am the same way, except my desire to succeed eventually overcame my laziness. It can take time, and I'm still lazy and/or a procrastinator in many areas. I'm trying to better myself, but I was the type in school who never studied, and rarely did homework and managed a 4.3 GPA. Weightlifting was truly the first activity I got seriously involved with that involved hard physical work.
 
Debaser said:
I would say the correlation of HST and non-results doesn't lie in the program itself. Many of the people who subscribe to HST are fairly intellectual types, who love theorylifting, as opposed to weightlifting. It is also true that such types can be lazy, especially in regards to things such as laborous eating and gym effort.
Click to expand...
Excellent point which I forgot . . . I didn't think of this and was quick to blame the program. It may be pre-selecting certain hardgaining individuals. Very interesting possibility k for ya
 
Tom Treutlein said:
AAP, I don't like your ass at all...
Click to expand...

Strange. Men, women and children of all ages like my ass. But I suppose there might be someone that doesn't. But frankly, I don't care.

If you are not posting up a routine - get off my thread. Now for the rest of the HST lovers/advisers/gurus... here is a chance to convert me to your fold.
 
Now back to the original question - before someone writes up that routine..

In the two weeks of the reps of 5... is that TWO sets of ONE exercise or ONE set of TWO different exercises.

Also, I read on the hst website that many people forego starting with the 15 reps range, instead starting on the 10's. How would you incorporate that into an 8 week cycle.
 
Here ya go dude

M,W,F

incline barbell
weighted pullups (if you can do 15+ with body weight) otherwise, t-bars
dumbell side laterals
barbell curl
tricep pushdowns
squats
lying leg curls
seated calves

Go into the gym find your 15-rep, 10-rep, and 5-rep maxes, take 3 workouts M,W,F to do it. Or you can go in, pick an approximate 10-rep weight, do as many as you can, mark it down, and do this for each exercise. Then go here: http://www.engr.mun.ca/~butt/mrcalc2.html to calculate your 5- and 15- and 10-rep maxes from whatever you did. This is less accurate, but I've done it both ways, the "real" way and the "iffy" way, and they felt the same. But best is to do it the "real" way and find your real maxes. Then for incline bench, squat and weight chins/t-bars shoot for 10 lbs over your max as a target, then 5 lbs for the other exercises. Then go here: to do your spreadsheet: http://giacomo.mindstorm.it/hst_calc.php

Good luck!
 
majutsu said:
Here ya go dude

M,W,F

incline barbell
weighted pullups (if you can do 15+ with body weight) otherwise, t-bars
dumbell side laterals
barbell curl
tricep pushdowns
squats
lying leg curls
seated calves

Go into the gym find your 15-rep, 10-rep, and 5-rep maxes, take 3 workouts M,W,F to do it. Or you can go in, pick an approximate 10-rep weight, do as many as you can, mark it down, and do this for each exercise. Then go here: http://www.engr.mun.ca/~butt/mrcalc2.html to calculate your 5- and 15- and 10-rep maxes from whatever you did. This is less accurate, but I've done it both ways, the "real" way and the "iffy" way, and they felt the same. But best is to do it the "real" way and find your real maxes. Then for incline bench, squat and weight chins/t-bars shoot for 10 lbs over your max as a target, then 5 lbs for the other exercises. Then go here: to do your spreadsheet: http://giacomo.mindstorm.it/hst_calc.php

Good luck!
Click to expand...


thanks bro. One question... some people eliminate the 15 reps and start immediately with the 10's. (my preference because at this stage, I really don't need high reps.) If I do that, that will cut the program very short to only four weeks (2 weeks in the 10 range and 2 weeks in the 5 range). Is there any way to extend the program? Also, I assume that when called to do two sets in those weeks, it is simply a second set of the same exercise right?
 
Hardly confidence.

The program isn't hard to follow, man. It's not recommended you cut out the 15's because the higher reps helps to protect tendons/ligaments/connective tissues and the like from injury. Plus, your gains won't be as great. Your goal is to have a large range from a weight that's effective for stimulating growth, and your max. Meaning, 150 lb. bench press (let's say) is the minimal weight that will stimulate growth. Your max could be 320. If you started at 220 (let's pretend your 10 RM is 250, in this case), you'd be losing that first stage of growth.
 
Tom Treutlein said:
Hardly confidence.

The program isn't hard to follow, man.
Click to expand...


Extreme confidence.

The problem with the hst website and forums is that no one over there seems to agree on anything.
I train "my" way nearly year around with excellent results. But once a year I try out a new program. (already dabbled in westside, 5x5, hit, and volume training) I prefer to follow the method as close to the original source as possible, but no one is posting anything consistently with the hst method. Some say skip the 15's. Some say don't do the 5's, instead make 8's as low as you go.
 
If you want to stick to the original thing, do the 15's, do the 10's, do the 5's. When you get to the 2nd week of 5's, decide if you want to do either 2 more weeks of 5's in which you proceed to add 5 lb's past your 5 RM whenever you can, or do negatives if you have a training partner at your 2 RM.
 
Big thanks for helping Tom.

Ok.. over on the HST website.. what is this zigzag stuff people debate doing? Why do it or why NOT do it?

I looked at the other thread by browncat or browndog (brownsomething ) and his routine was :

Squats x 2
GM x2
db Incline bench x 2
pullups x 1
bb row x1
military press x 1
bb curl x 1
skulls x 1
calf x 2
abs x 2


I would twist that around just a bit and swap bb rows for t-bars.

So if I did that, I would still follow the format (set wise) for all the rep schemes? 15's, 10's, and so on?

Also, I don't have a training partner so I can't incorporate negatives. (which is why I have not been able to follow the doggcrapp routine as close to the original as possible. I can't do forced reps or negs. I did simply add another set with static at the end to each exercise and got good results - strength wise - from it)
 
Okay well starting from the bottom up, if there was meant to be a question about the negatives I assume it would've been "what do I do?" so I'll answer to that. If you have no partner, you can either cut it off after 6 weeks (people make the best gains in the 10's anyway) or do an extra 2 weeks after you reach your 5 RM and every workout try to push the weight up 2.5/5/10 lbs., whatever your strength allows you to do. If you can't move it up, don't worry, just keep using that weight every workout until the end of the 8th week. This is just so you can squeeze a little bit more growth out of those weights in the end, because according to the studies HST has done, you can continue to induce muscular hypertrophy with the same weight for 3-4 more sessions.

Yes, you would follow the format still. 15's for 2 weeks, 10's for 2 weeks, and finally 5's for 2 weeks (or 4 if you so decide).

Lastly, zigzagging. Chances are, your 15 and 10 RMs are going to be quite close to one another, so you may finish your 6th workout during the 15's with a 15 RM of 150, and your 10 RM may only be 165. What'll happen there is, if you count back by 5 lb. incretments, the 1st workout during the 10's will be 140 lbs. As you can see, you already used a higher weight the previous workout, so you're taking a step backwards. This isn't a big issue though, so long as the trend is generally upward with your weights. Now, if you wind up overlapping the weights like that a lot, you can do one of two things.

A) In the beginning, use larger incretments (10 lbs' in the 15's) and by the end use smaller ones to compensate (5 lb's in the 5's).

B) Instead of letting there be some overlap, simply double up weights. In the situation above, you would either zig-zag and have your 10's look like this:
Workout 1: 140
Workout 2: 145
Workout 3: 150
Workout 4: 155
Workout 5: 160
Workout 6: 165

Instead, you would double-up the weights and do...
Workout 1: 155
Workout 2: 155
Workout 3: 160
Workout 4: 160
Workout 5: 165
Workout 6: 165

I tend to like doubling up, since you can still get growth out of a weight for a couple sessions. Either way, it works out the same, no matter what you do. Hope that helps!
 
Excellent explain... only one question remains though... do I keep the number of sets the same all the way through?

The posted w/o was :

Squats x 2
GM x2
db Incline bench x 2
pullups x 1
bb row x1
military press x 1
bb curl x 1
skulls x 1
calf x 2
abs x 2



So I would still do 2 sets of squats for the 15's, 10's, and 5's range/
 
Well, you could. It depends on you, really. Most people say to increase the sets during the 5's to compensate for the huge volume loss. Some people say 1 set in the 15's, 2 in the 10's, 3 in the 5's.

I'd say use 2-3 sets for the heavier compound movements, and 1 for isolation. If you feel it's not enough, add one more set accordingly, but no more.
 
Now you lost me again...what do you mean 1 set for isolation? Just about all the exercises (if not all of them) are mostly compound by nature... I don't have any isolations like flyes, extensions, etc... there.
Or by isolation you meant smaller muscles?

Ok... how does this sound. For my first go around, I am going to do 2 sets for every exercise on there for all rep ranges. 2 sets during the 15's, 2 sets during the 10's and 2 sets during the 5's.
 
Direct work for biceps and triceps are isolation as far as I'm concerned. You only need one set for these (well, this is what I do, anyway): Military presses, curls, skull crushers, pushdowns, heel raises, leg curls, leg extensions, neck exercises, ab exercises, forearm exercises.

Oh, and your idea looks fine. Just adjust the volume accordingly. Don't worry about it too much, minor details. The key principles are frequency and progressive load. You're going to be doing both. The volume isn't the biggest factor.
 
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