HST dilema
I'd like your input on this. I am in my first week of 5's ending my 1ad,m5aa cycle in my second week of 5's. I will be opting to go with another two weeks of 5's instead of doing negs.
here is the dilema, the second two weeks of 5's will be my first two weeks of pct. I know with HST you should take atleast a week off do decondition before moving on to another cycle. But i dont want to stop lifting durring pct for fear i will shrink ... what do you guys think? |
So you're saying that after the total 4 weeks of 5's you don't want to decondition before another HST cycle, right? Well, HST mentality is that you won't loose any muscle mass during the deconditioning, only the actual conditioning of your muscles from those heavy loads. That's the catch-22 with HST. Personally, I don't think you should decondition either. What you need to do is something other than HST, keeping those strength and muscle gains at their max. I recommend using the HST principles and coming up with something on your own. I think maybe switching gears totally and trying some 10 sets of 5, 10 sets of 4, 10 sets of 3 would be a great way to continue your progress. I've got some great workouts besides the already explained AGVT that's right up your alley. AGVT is an excellent choice as well. I wouldn't recommend the 5x5 since HST has that already covered. Here's a great writeup of 10x3 by Chad Waterbury...T-Nation.com:
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looks pretty good man. I like the concept, I will work up a schedual for it and post it, do you mind looking over it for me 0311?
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what about Dogg Crapp training? or would that be too much.
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I havent looked at DC in a while, but i think the reason i didnt do it last time was because it is heavey on the negatives. I lift by myself so negatives will be difficult.
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Ok so this is what I was thinking, I want to keep dual factor training style intact, so I will be doing full body 3 times a week. Sticking to mostly compound movements here is what i want to do.
Monday incline smith machine 10x3 hack squat 4x6 dead lift 4x6 standing shoulder press 4x6 pull ups 4x6 wieghted dips 4x6 preacher curl 4x6 standing calf raises 4x6 As i move through the week, the 10x3 will work its way down the list (wednesday of that week will be hack squat 10x3). I may not use it for curls, dips, or calf raises, but we will see. how does this look? |
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I would split that up a lot more or else you'll be using lighter weight by the end, which isn't what you want. I know you want to do full body's, which I prefer as well, but that's too much. You might just want an upper/lower body split since the 10x3 and 4x6 really takes a toll. The only other option is to drop your biceps/triceps exercises down to 2 sets of 8 (heavy) or something. Here's one from Chad Waterbury from T-Nation.com: DAY 1 Barbell Back Squats: 10x3, 70 seconds rest. 4x6 supersets, 60 seconds rest. A1 Dips A2 Bent-Over Barbell or Dumbbell Rows B1 Skull Crushers B2 Standing Barbell Curls C1 Hanging Leg Raises DAY 2 15-20 minutes of medium intensity jogging or GPP work DAY 3 Barbell or Dumbbell Bench Press: 10x3, 60 seconds rest 4x6, 60 seconds rest A1 Romanian Deadlift A2 Standing Barbell Military Press B1 Standing Calf Raises B2 ;) High Pulls (Barbell) C1 Triceps French Presses DAY 4 Same as Day 2 DAY 5 Chin-ups: 10x3, 70 seconds Note: Utilize a supinated (palms up), shoulder-width hand grip 4x6, 60 seconds rest A1 Decline Barbell or Dumbbell Bench Press A2 Standing Hammer Curls B1 Seated Calf Raises B2 Glute/Ham Raises or Leg Curls C1 Lunges Note: No rest between legs DAY 6 Same as Day 2 DAY 7 Off Loading Once you’ve finished the first week of the program, the loading on all sets must be increased. Here’s how it all breaks down: Week 2: 82.5% of 1RM for all lifts Week 3: 85% of 1RM for all lifts Week 4: 87.5% of 1RM for all lifts I changed some of the exercises he had though such as high pulls instead of upright rows. High pulls are waay better for stimulating both your traps and medial deltoids. You can also go heavier without worry of getting injured. This is all full body, but a little bit more practical. The 10x3 exercises are the best selections to use. |
I will need to do more research on this. But that method looks pretty good. I am feeling the dual factor, not to mention actually training for hypertrophy. Its working out pretty good so far.
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The only reason why I say that it's a lot is because I'm assuming that during your HST 5 RM's you were doing at the most 3 total sets per exercise. So, going from 15 total reps to 24/30 reps is almost double the volume. The method above has a lot less exercises than what you put down because it'll increase your total intensity and strength output. The Waterbury Method above is three full body workouts per week. Now, during your PCT your goal is to maintain your strength/mass you attained throughout your ph cycle...Hopefully, increasing your gains. That's why I believe it's best to do less per day, rather than doing a ton of volume where your intenstiy and strength will be sacrificed.
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That looks like it will work for me 0311. I dont want to lose anything in pct, although I am not sure how much i've actually grown.
We will see this saterday how this cycle panned out. oh and what are high pulls? I thought that was just another way of saying standing row ... |
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