HST training whats your view??

[nickysoprano]

hey guys been reading this website

http://www.hypertrophy-specific.com/hst_II.html

what are your views on this HST training would you say that for muscle gain its more effective that starting strength for example?

just wondered what your thoughts were?

also does anyone know a decent way of working out the calories you should be taking in to gain muscle and the formulas to use to work this out? i figure that getting my training sorted is one thing but i dont want to stab in the dark about what to eat as well i want to try to refine this as well.

many thanks in advance

[Darkhorse]

I think it's better than some others sure. Especially for a beginner/intermediate. But in my opinion, you're much better served to focus more on bringing your strength up on the big three than hitting up two weeks of 15's and two weeks of 10's like HST has.

Judging by your experience level, I would say the starting strength is equal to HST for muscle gain since you're new. Personally, you're MUCH better served doing the Starting Strength and build your strength base.

I think once you've developed yourself, doing HST could become an option. Remember that with HST, you're putting your 15, 10, and 5 RM's in the final workout of each mesocycle like they have. So do you think it's a good idea doing HST and only working up to your rep max that you started with for every 2 weeks without working on surpassing them?? Or would you like to build on your strength NOW so a long time down the line you'll be using A LOT higher rep maxes for HST?

I think beginners will see much greater overall improvements just focusing on the simplest of routines, with the bare essential compound exercises, and increasing the weight on the bar each and every workout. It's not complicated.

[Ross86]

I saw that 0311 was reading, so I let him post first. I was going to say the exact same thing he did.

Have you read the stickies in the nutrition forum for bulking?

[_Wolf_]

i am not really a fan of starting strength, but i would advise you to do a full body workout 3x a week focussing on big compound lifts...something like:

Monday
Squats 3x5
Bench Press 3x5
Pull-ups 4x failure
Glute Ham Raises

Wednesday
Front Squats 5x3
Standing Military Press 5x5
Dumbbell Rows 3-5 sets of 6-10 reps
Barbell Curls 2x10-12

Friday
Deadlifts 1-2 sets of 5 reps
Flat Dumbbell Bench Press 3x10-12
Glute Ham Raises
Pull-ups 4x failure
Barbell Rows

i would also add some lower body mobility work on 2 out of the 3 workout days.

[nickysoprano]

cheers for the feedback i was interested to see what you all thought i just came across that website and wondered what you all thought. Im going to stick with the starting strength and see how i progress with it its only been 4 weeks i suppose like everyone i want to see muscle increase quicker than it really does happen and just found motivation this week has been a little low just need to kick myself up the arse!

i will go and check out those stickies you mention though ross for the calories info, i know that there are some formulas you can use to work it all out i just want to make sure that i have everything as sorted as possible so im not just stabbing in the dark so much with what im eating :-)

thanks for your replies though guys really appreciate your feedback

[Ross86]

I did the HST when I was starting out and felt like it was really a waste of my time. I had decent gains from it, but I would have benefited more from SS. I just didn't have a good enough base to work from. I decided that I would wait for a while before thinking about doing it again. I have put on +30lbs since July and my numbers are way up. I might run the program again. I really liked it...I just couldn't put up enough weight at the beginning of the first week to do anything and at the beginning or middle of the second week, I was already maxed out.

Keep your head up. It looks like you're getting your diet right now, which is the important part. It's 10 times more important than what program you're doing. That will dictate your gains. If you get your diet right and pack on a lb every week, you'll be doing great. That would be 8 lbs in two months and you would definitely see some visible results from that...and you'll be a LOT stronger.

[nickysoprano]

cheers ross your right as well that would be some great gains i just need to stay focused i think that with the fact ive been clocking up 65+ hours a week at work at the moment and ive been feeling really tired its just but a downer on things a bit but i am going to give myself a big wake up slap tomorrow and get down the gym and smash it. I suppose the slowest part of gaining is always the first month anyway so hopefully from week 5 now onwards i should start to notice something :-) thanks for the words of encouragement much appreciated for how ive been feeling mate

[Eric3237]

To be honest I would never recommend something so complicated so that someone could work that hard trying NOT to really get stronger. To me it's a whole lof of trouble to go to trying to fit "science" to programming when an effective strength/mass program for beginners, coupled with a proper diet will work wonders. And that strength base will make ALL the difference in the long run, as 0311 was saying. All that trougle just to work up to a max that you aren't really good at making in the first place because of neural effiency, like he said, it doesn't really make sense.

To be honest I think HST is an overcomplicated fad that takes one of the fun parts of lifting away purposely. The whole thing hinges on strategic deconditioning and that is going to have different effects on different people. Without that all you have is a short linear periodised program with a lot of pretty science attached to it. IMO, I think short linear periodied setups suck for the most part, anyway. Sure people get results but you can get results and also have more strength to show for it. And being stronger is GOOD for you.

Anyway, I did HST and got nada for "results".

Right now you'd probably be happiest if you focus one some fairly short term strength goals, reach them and move on. Just try to appreciate those numbers going up and that will make the gaining part all the easier in the long run. But never forget that strength and mass are intimately connected.

[widdoes2504]

I agree with what has been said and sticking with the Starting Strength for now versus HST will give you better results.