HST, I'm new to this journal
 

I've borrowed Kane's HST workout which is apparently from 0311 and hit the gym today in order to find my 15 rep maxes.

WORKOUT A

Leg Press [2] 360+sled
Leg Extensions [1] 130
Pullthroughs [1] 97.5
Flat D.B. Bench [2] 45
Cable Crossovers [1] 17.5 per arm
Shoulder Press [1] 35
Side Laterals [1] 62.5 (on machine)
Cable Pressdowns [1] 100
Wide G. Pulldowns [2] 87.5
C.G. Cable Rows [1] 100
Calves [2] 180
(for my B workout)
Incline D.B. Bench [2] 45
Leg Curls [1] 75
Rev. G. Pulldowns [1] 100
W.G. Rows [2] 100

all 15 rep

I haven't done a full body high rep workout like that ever so it was a new experience. The weight and the workouts generally felt pretty good. I'm not used to doing 1 set on workouts so that was new. Generally It felt good and I feel like that is a good representation of my 15 rep maxes.

From here I am trying to develop my HST workout. I realize that you are supposed to build up to your max over time, but I dont feel like it would be a great workout. If anyone has any advice on how much I should drop the weight for my first workout I'm open to advice.

I would like to thank Kane and 0311 for the information that I have gotten from their posts.

Diet: still trying to establish a good bodybuilding diet. I'm phasing in more protein and calories from healthier foods than I am used to eating. Also added pre and post workout shakes to my diet.

Cardio:2 hours of ultimate frisbee 3 days a week. Not exactly the best bulking cardio but it's a great game.

Cardio: M W Sat
Gym: T Th Sun
Currently: 6'0 174lb

You need to read an HST primer first so you'll understand how to set it up. Go to the web site and that'll tell you how to drop the weight, etc.

You can't just go by someones journal without understanding the logic behind HST istself first. The first thing is to decondition....take at least a week off. Otherwise it won't be a great workout.

You should also ask Kane or 0311 how the method of having two separate workouts fits in.

www.hypertrophy-specific.com

http://www.bodybuilding.net/training...cific+training

thanks for the advice

I'm planning a week+ of strategic deconditioning coming up after i find my max reps that will coincide with getting my wisdom teeth removed... killing 2 bird with 1 stone

Sounds good. The strategic deconditioning is what makes using submaximal weights doable...from there it's basically progressive loading in a linear periodiozation scheme. Having the two different workouts but you should allow you to go heavier then you normally would...but most people start with their max and subtract 5 to 10 pounds for each workout over the two week period of each phase.

So without taking into account you're doing two different workouts (I assume you are if you're following 0311's protocol) on leg press if you wanted to plan 10 pound increments that would mean your starting weight is 300. It's as simple as that and you can of course adjust if you feel like your going to hit your max too soon (in case you misfugured it) or if you feel like your so far away from you max you need to increase more sometimes. Really progressive load is all that matters.

Thanks for the honourable mention lol. I hope the journal helps you out with the routine. The most important thing with this routine is (IMO)...the numbers always go up, they never go down, if you feel brave and say do 150lbs on WG Rows, then you do at least 155 next workout...its a slippery slope lol, so plan accordingly. Feel free to pm me if you have questions.

Sorry I'm late, but I just now read your pm..

You shouldn't be doing the program I made for Kane. It's a lot more advanced than what you should be doing. First, you're not supposed to do workouts A and B all in one giant gaggle-fuck session. Workout A for Monday, B for Wednesday, A for Friday..Then B, A, B.

If you really want to do HST, I suggest you do the basic program. Something like this:

2 weeks 15 reps
2 weeks 10 reps
3 weeks 5 reps

First 2 weeks, everything is 15 reps per set. 1 set per exercise. Three workouts per week every other day. Example: Monday, Wednesday, Friday.

[1 x 15] Squats
[1 x 15] Bench
[1 x 15] Shoulder Press
[1 x 15] Pulldowns
[1 x 15] Rows
[1 x 15] Barbell Curls
[2 x 15] Calves

Second 2 weeks, everything drops to 10 reps per set, but now you get to do 2 sets per exercise. Still three workouts per week.

[2 x 10] Squats
[2 x 10] Hamstring Curls
[2 x 10] Bench
[2 x 10] Shoulder Press
[2 x 10] Pulldowns
[2 x 10] Rows
[2 x 10] Barbell Curls
[3 x 10] Calves (Just my preference to keep volume high for calves)

Final 3 weeks, everything once again drops down, this time to 5 reps per set. Now you can do 2-3 sets per exercise. Still three workouts in a week.

[3 x 5] Squats
[2 x 5] Hamstring Curls
[3 x 5] Bench
[3 x 5] Shoulder Press
[3 x 5] Pulldowns
[3 x 5] Rows
[3 x 5] Barbell Curls
[3 x 5] Triceps Extensions
[3 x 10] Calves

That's a very basic template. When trying to find your maxes for the exercises, you need to run each individual rep range on it's own day, and keep the same order of exercises. So on Monday you try to find your 15 rep max for each exercise. You should come very close within a few sets. Don't do too much. There IS a fair amount of guesstimation. For example, after your second set of 15 reps for squats, you'll have a good idea of how much more you could do, so there's no reason to do another set to find out. Follow? On Wednesday or even Thursday (if you're sore) you find all your 10 rep maxes. You'll have a very good clue based off of what you managed for your 15's. Then take a day or two off before finding your 5's. Whatever day that falls on, the following day marks your first day OFF for STRATEGIC DECONDITIONING. I recommend 10-14 days completely off from the gym.

Be sure to write down all your rep maxes for each rep range and exercise carefully. Then go to the HST website and click on the HST CALCULATOR. It's really easy to use. Any questions on how to use it, just ask in your journal and someone will help you.

Good luck!

thanks
 

I've been hitting the gym to find the maxes as you had laid out. I'll have to do a small amount of guestimating on a few things but generally I think I'll have it set up before my 2 weeks off.
Which type of row would you recommend?
thanks for the help, I'll do what you said and let you guys know how the program is working when I get started

It up to you. Whatever keeps you motivated enough to never skip a workout. I'm personally partial to barbell rows. The only thing I don't like is the cable rows with the V-handle attachment. (close grip rows). I have strong biceps, which always take over when I do those. So anything with a wider grip is good to go. You could use the pulldown bar and attach it to the cable rows..Or use a barbell..Whatever you think will allow you to keep PROGRESSING in weight from session to session, meso to meso.

and so it begins
 

MY deconditioning is over (2 weeks) and I have started my HST program as outlined by 0311.

15 rep cycle, should last roughly 2 weeks (6 workouts) I'm planning on doing workouts on Sunday/Tuesday/Thursday with cardio Saturday and Wednesday consisting of about an hour and a half of ultimate frisbee.

[2 x 15] Squats (A2G) 135
[2 x 15] Bench (flat) 95
[1 x 15] Shoulder Press 30 per hand
[1 x 15] Pulldowns 65
[2 x 15] Rows (barbell) 65
[1 x 15] Barbell Curls 40
[2 x 15] Calves 160
[1 x 15] Shrugs 50 per hand

The first workout went too quickly for my preference (roughly 30 minutes) so I added in shrugs and some ab work. I also added an extra set of squats and rows during the workout because I felt I was getting through it way too fast. Tomorrow I'm assuming the workout will take a little over 45 minutes.

Diet: a work in process. Currently I am taking in roughly 200g of protein in a relatively clean 5 meals and 2 shakes. I'm hoping to work that up to around 250g. On workout days I also take in 75g dex/malto post workout before my 2 scoops ON protein. I am also taking CEE daily.

Current weight: 180 (up 6 pounds on the deconditioning, all fat... I gain fat quickly if I'm not working out)

Enjoy it while it lasts.. :)

^^^sooooooo true

Amen.

The 8-10RM was the most painful meso IMO, and wait til the 4-6RM kicks your ass. Muahahaha

[2 x 15] Squats (A2G) 145 155 165
[2 x 15] Bench (flat) 100 105 115
[1 x 15] Shoulder Press 35 40 55*
[1 x 15] Pulldowns 75 88 100
[2 x 15] Rows (barbell) 70 75 80
[1 x 15] Barbell Curls 45 50 55
[2 x 15] Calves 180 180 190
[1 x 15] Shrugs 55 55 60

*Switched to militairy press because the shoulder presses were hurting like hell... not too sure what was wrong but the militairy press is feeling good so i'm planning to stick with it

I'm on week two of my 15 rep mesocycle. Everything seems to be going well. I think i am going ot have to up my squats and bench at a slightly faster pace so I hit my maxes this Thursday

Diet: Not great, had a few days where I only took in less than 2000 calories, but other than that i've been eating constantly. Have been taking creatine but it has been messing with my stomach a little. Don't really know if it is the creatine or the dextrose or the combination of the two.

I'm really looking forward to the 10 rm meso just because thats how i've always worked out... Also, I feel slightly odd doing 15 rep sets, but at least I know what i'm doing it for...

Your stomach will get used to the creatine and dextrose. Make sure you take it with plenty of liguid.

workout 5 of the 15 rep mesocycle

[2 x 15] Squats (A2G) 185
[2 x 15] Bench (flat) 115
[1 x 15] Military Press (seated) 55
[1 x 15] Pulldowns 100 (machine only goes up by about 20 lbs per plate)
[2 x 15] Rows (barbell) 85
[1 x 15] Barbell Curls 60
[2 x 15] Calves 200
[1 x 15] Shrugs 65

1 more workout before the 10 rep mesocycle. feels like I will be hitting my maxes on schedule, some above my old record but I guess that's the point.

The 10rm meso workout will add hamstring curls to the current workout. Anyone have feelings on adding deadlifts the the 10rm or the 5rm meso as well? any reason why or why not to? Any advice helps

[2 x 10] Squats
[2 x 10] Hamstring Curls
[2 x 10] Bench
[2 x 10] Military Press
[2 x 10] Pulldowns
[2 x 10] Rows
[2 x 10] Barbell Curls
[3 x 10] Calves (Just my preference to keep volume high for calves)
[2 x 10] Dumbbell shrugs

That is the tentative 10rm meso workout for reference just wondering where to I could add deadlifts if possible

It'd be too much unless you weren't squatting. What you could do is some Romanian deadlifts or pullthroughs INSTEAD of the leg curls. I think leg curls suck anyway :) . This would be good training for your hams, glutes, and spinal erectors and help get you ready for some deadlifting later on. If you want maximum work for the hams do the pullthroughs.

sounds good, i'll probably switch pullthroughs with the hamstring curls... thanks for the input

You're welcome. If you haven't done them before don't get carried away with the weight. I wouldn't even try to find your maxes just start off with a fairly light weight and build on it. You can always add weight faster later on as your body gets used to the movement. For the hams/ glute you want to bend your legs more on the way down and you never need to fully lock them out.

[2 x 15] Squats (A2G) 195
[2 x 15] Bench (flat) 125
[1 x 15] Military Press (seated) 60
[1 x 15] Pulldowns 100 (machine only goes up by about 20 lbs per plate)
[2 x 15] Rows (barbell) 95
[1 x 15] Barbell Curls 65
[2 x 15] Calves 220
[1 x 15] Shrugs 65

last workout of the 15rm meso, lots of those weights were higher than my maxes about a month ago so i take that as a good sign. also, i dont normally do flat barbell bench but i have been doing it for the whole workout. I always used to have bad form so i figured this would be a good way to fix it and it has worked really well. I'm hoping i can end the 5rm meso doing my body weight or more!

[2 x 10] Squats (A2G) 165
[2 x 10] Pullthroughs 80
[2 x 10] Bench (flat) 115
[2 x 10] Military Press (standing) 45
[2 x 10] Pulldowns 80
[2 x 10] Rows (barbell) 75
[2 x 10] Shrugs (barbell) 75
[2 x 10] Barbell Curls 45
[3 x 10] Calves 200

First day of the 10rm meso, workout still seems to be going by too quickly (roughly 40 minutes). Am I doing something wrong or is it supposed to be this quick. I do a full warmup (10, 10, 5, 3, 1) for squat and bench. I started adding some ab work just to extend my time in the gym.

3x30 crunches
3x30 leg lifts
3x30 windmill crunches

Just want to make sure i'm not screwing anything with the new meso up. I'm pushing every weight up every workout and should hit my max at workout 6. Any further advice would be appreciated

No way. You're getting everything done. You're moving your weights up. No reason whatsoever to need to extend your time in the gym. 45 minutes to an hour is perfect.

Thanks Eric, just wanted to make sure i'm not going too fast

[2 x 10] Squats (A2G) 175
[2 x 10] Pullthroughs 80
[2 x 10] Bench (flat) 120
[2 x 10] Military Press (standing) 50
[2 x 10] Pulldowns 80
[2 x 10] Rows (barbell) 80
[2 x 10] Shrugs (barbell) 80
[2 x 10] Barbell Curls 50
[3 x 10] Calves 210

workout went well.
I am up about 3 pounds from the start of HST. at this point i would be quite happy to end at about 190 (up from 180).

[2 x 10] Squats (A2G) 185 195
[2 x 10] Pullthroughs 87 92
[2 x 10] Bench (flat) 120 125 130
[2 x 10] Military Press (standing) 55 65
[2 x 10] Pulldowns 100 112
[2 x 10] Rows (barbell) 90 95
[2 x 10] Shrugs (barbell) 90 95
[2 x 10] Barbell Curls 55 65
[3 x 10] Calves 220 230

those are workouts 4 and 5 of the 10rm meso. didnt feel very good going to the gym and i am almost surprised i made it through the whole workout. What's more surprising to me is that even though i was feeling shitty i was able to put up my scheduled numbers for the day.

question about the workout, should I stop upping the weight if i can't get all 10 reps on my second set or keep going up as long as my first 10 are good?

Only the first set of 10 reps matters. That first set HAS to be made. The second set is mainly for added volume. You could potentially cluster it if you had to. That means that you get, say, 7 reps on your second set. Rerack the weight and take a quick breather. 20 seconds or so later you nail the rest. This is also known as a rest/pause.

Make sure that you try your best to get that second set without form breaking down. Don't cluster the second set unless you have to. Another option is to rest a little longer between sets. If the first set was super hard, but you nailed all 10 reps, take an extra minute to relax..Go walk over to the water fountain and wet your mouth. Just don't lolly-gag for 5 minutes or something.

Also, it's not unheard of for most people to drop that second set of 10 the closer they move to their true 10 RM. Progression could look like this:

10 RM (two week mesocycle)

Day 1- 2 x 10 squats
Day 2- 2 x 10 squats
Day 3- 2 x 10 squats
Day 4- 1 x 10 squats
Day 5- 1 x 10 squats
Day 6- 1 x 10 squats (10 RM day)

Same goes for the 5 RM. Most people can start off with 3 x 5 for almost everything, but as the cycle progresses, and the weight becomes very heavy for you as you come closer and closer to your 5 RM, you could drop to 2 x 5 for everything and so on....

Lookin' good!

awesome, thanks for the advice... I'll try out the rest/pause if i need it next workout

[2 x 10] Squats (A2G) 225
[2 x 10] Pullthroughs 125
[2 x 10] Bench (flat) 135
[2 x 10] Military Press (standing) 65
[2 x 10] Pulldowns 120
[2 x 10] Rows (barbell) 125
[2 x 10] Shrugs (barbell) 125
[2 x 10] Barbell Curls 70
[3 x 10] Calves 240

This was my last 10rep workout... I shattered all of my previous personal records (except stupid bench)...
I was particularly pround of 225x10 a2g squat.
up next.... 5 rm meso, i'm pumped

I'm really hoping to come out of this with at least an increase to my previous 5rm bench record but progress on all other fronts is incouraging

feels good no...? :)

congrats....very well done.....!! bench is a bitch....but as long as EVERYTHING else increased, its all good...

:) i can imagine...good going....

best of luck....the 5 rm meso is the BEST....!!!

once again: congrats and best of luck buddy

- Sentinel

btw: what are your stats...? in terms of your lifts and your physique...?

- Sentinel

6'0 185 at the moment. short legs long upper body. bf% is probably around 18%

personal records before starting this program:
squat: 225x5
bench press: 185x5
leg press: 650x5
row: 135x5

after this program i am thinking about cutting but i havent made up my mind yet. I started this summer at 172 and i am up to 185. gains have been all muscle with a slight drop in body fat.

started 5rm meso today. I'll post my lifts some other time... workout was fine, kinda boring, but that is how all the first workouts have been.... I'm going on vacation next week but my brother has a really nice gym at his apartment so i dont think i'll be missing any workouts.

just got back from my vacation.... this past week and a half i had to go through moving and then going on a busy vacation right in the middle of my hst cycle so i dont know if i should start up at the beginning of hte 5rm or start all over. any advice?

Next week increase all your cycle lifts by 5% and start over. That'll give you a 14 day decondition which is just right. If you were to do your 5 RM, you'll be lucky to make it through 2/3 before you hit a wall.

sounds good, i'll give it a go next week