HST help

[hrdgain81]

Ok so i've read through the plethera of info on HST from the stickies. And i have a decent grasp of the science behind it ect ect ect. And I've looked through some of the health and nutrition articles found on the HSN site. the one thing that is missing is ph/ps usages.

I am in a cutting phase, and will be doing a cycle of 1ad m5aa and melting point. I would like to do this cycle along with hst, but I'm a little unsure as to how anabolics will effect the training principles. I would assume not at all, but i dont like to make assumtions.

also, what should my cycle length be, should it span the entire 8 weeks? any suggestions? anybody with info regarding this? thanks in advance.

[Darkhorse]

http://www.hypertrophy-specific.com/...t=ST;f=13;t=26

You might've glazed over it. If I was to do it all over again, I would only stick to the compounds and not even so much as touch a isolation.

[hrdgain81]

thanks bro, that help perfectly, dont know how i missed that though.

I really cant wait to start this, my joints need a rest soon. and if i can grow at the same time i will be ridiculously happy.

[Darkhorse]

One more thing off subject I want to add. I think HST yields way more results if you put your focus solely on compound lifts and not make the mistake that I made in doing a bunch of isolations and accessory work as per my journal. Overkill railroaded my gains. Boris Kleine's (massive german champ) workout for HST was merely a 3 times per week fullbody:

3 sets bench press
3 sets shoulder press
3 sets squats
3 sets deadlifts
2 sets barbell curls
3 sets chin ups

This way the focus and strength/effort goes into the best "whole body's" hitting more muscles per each set rather than doing something queer like side laterals/rear laterals when they are already hit hard doing shoulder presses, deadlifts, and chin ups...esp. on ph's. Look over my old journal and you'll see just how much I tried to do in a week!

[hrdgain81]

thanks for the info bro. I usually dont do alot of iso work unless i'm trying to depleat gylcogen, and then i'm doing supersets of iso. That not being the case it will be almost all compounds.

how did you go about figuring in your maxes? did you take a week and go through them like i says in the literature, or did you pretty much already know?

[Darkhorse]

I was coming off of Max-OT so I already knew my 5's. I also knew my 8's because my last week doing Max-OT I added a few more reps to previous weights. I did need to spend a day to find my 12's. It is very important. For you taking ph/ps, your maxes will probably change over the course of each mesocycle. I even had that problem being natural. If I was to do everything all over again in, say, 2 weeks, this is what I'd do..

This week:
Monday-Find my 10 rep maxes
Tuesday-OFF
Wednesday-Find my 5 rep maxes
Take 10 days off so I can begin on a Sunday (less crowded) Also stick to only very light cardio because this program's success is based on the fact that you will be deconditioned enough to get stimulation with lighter (submax) weights.

Sunday-Begins program: 10 rep week, everything 2 sets=20 total reps.
2 sets bench press
2 sets military press or push press (standing)
2 sets olympic squats
2 sets deadlifts
2 sets barbell curls
2 sets chin ups
2 sets calf raises
* I'd still keep going every other day, not just three times per week like it says. It stresses that the more the frequency, the more growth. That's 7 days worth vs. 6. So I'd just hit my rep maxes on my 6th workout like it says, but since I probably gained some strength, I'd increase the weights depending on what I can do for my seventh workout. If it's too hard to get the required 30 total reps, I'll cluster it.

Saturday-Start of my 5's. 3 sets=15 reps total. Adding on 1 dropset of ten on final set of each for added hypertrophy.
3 sets bench press
3 sets military press or push press
3 sets olympic squats
3 sets deadlifts
2 sets barbell curls
3 sets chin ups

[joeyboy777]

Nice info 0311, I have all the compound movements in mine, but I may have added too many other excercises. I am on the last week of 2nd tier, so I am getting heavier with the 10 rep sets. It will be an interesting friday. I stretched my numbers a little when I did the calculations. I will just have to push hard.

I have had a good time on HST. The first 2 weeks are mild/easy as 0311 said. It does feel weird starting with 5 or 10s for rear delt raises, and low weights. It is a roller coaster. My workout is around 45 min total.

[hrdgain81]

sounds like a plan boys. I will have to adjust some of the lifts to compensate for injuries, but overall it looks solid, I'm gonna put it in spreed sheet format today so I can plan everything out.

I think the hardest part is going to be holding back on the first and second legs of it. I tend to want to go as heavey as I can as often as I can.

Also, 0311 what do you mean by "If it's too hard to get the required 30 total reps, I'll cluster it." oh and also, how do you warm with HST?

[Darkhorse]

Spread sheet as in the HST Calculator I hope. It's way better than the excel.

What I meant about cluster:
set 1: 10 reps
set 2: 6 reps, take 12-15 deep breaths (RP), 4 more reps to hit my total volume of 30.

Clustering reps is better IMO than having a spotter doing it for you. This way you safe guard yourself to always complete the total daily volume.

[Darkhorse]

When I did the HST, I loosely followed that warmup sticky at the top. Say you're doing bench press for 10 rep sets. I'd put 135 up slowly 12 times. (rest 1 minute), 135 x 10 fast reps (rest 1 minute) then maybe an acclimation set of 3 reps near my targeted weight. Very effective for me. It's not until the 5's before you only need a few more acclimation sets before you begin. For squats I begin with just the bar going all the way down and up slow. Then I do it alot quicker. Then I start adding weight in the same exact fasion as the bench press warmup.