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Old 12-08-2005, 07:28 PM
Darkhorse Darkhorse is offline
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Edit: I made a spreadsheet on the next page, a little different than what my example is.

The Breakdown:

The first week is high volume. Now, since it's high volume, you obviously aren't going to have high intensity. There's no way. Intensity can be considered how close you are to your 1 RM, which consequently is 60-70% for this week. You won't use a ton of weight cause the reps are in the 10-15 range. (You could change to whatever you want of course) The trick is to load your muscles with enough volume each day to where it should [hopefully] take you a week to supercompensate-(or recover each muscle). It is the only way IMO to benefit from a one muscle per day protocol. So, the above guidelines show you to do 3-4 exercises per bodypart, 3-4 sets per exercise. Now that is a lot of volume, and hence, only one muscle per day. This first week would probably utilize the classic bodybuilder split

1. Chest/Biceps
2. Legs
3. Rest
4. Back
5. Shoulders/Triceps
6. Rest
7. Rest

Week 2 is your moderate volume/intensity week with twice the amount of frequency as week one. Your rep range is 6-10 reps so your intensity is increased to 70-80% of your 1 RM. Now, since you're hitting each muscle twice in a week, your only doing 2-3 exercises per muscle, and only 3-4 sets per exercise. The design basically tries to take the guesswork out of the equation for you. With 2x's a week freq., if you do too little, then you won't benefit. If you do too much, then you cannot keep the same frequency without overtraining. Now the split looks something like:

1. Upper
2. Lower
3. Rest
4. Upper
5. Lower
6. Rest
7. Rest

Or

1. Upper
2. Lower
3. Rest
4. Chest/Shoulders/Triceps
5. Back/Biceps
6. Legs
7. Rest

I'll personally say that I hate HST. However, I love the structure and principles behind the program. I still use most of them today. Same goes with the writing from Christian Thibaudeau above. IMO he correctly correlates the relationship between frequency and volume/intensity. So just keep the guidelines fresh when you're designing your program.
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Last edited by Darkhorse; 12-14-2005 at 12:40 AM.
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