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i am starting the HST protocol next week. it recommends cardio for 20-40 min on the days off, i was thinking tues, thurs, and sat, i would do so keeping sunday purley for rest. However, i have begun running on the track this week for the first time in a while, and my legs are killing me. will the work from actual running during the hst phase hurt my gains? it recommends walking on an inclined treadmill but i dont see that burning many calories. what do you guys think i should do for cardio if running on a track will negatively effect hypertrophy gains in the legs?

Swimming is probably the "best" cardio...

I assume you're bodybuilding, so running on the track won't have as bad of an effect as it would if you were strength training. You didn't really spell out what you're doing on the track though, so this is an assumption.

Walking at an incline on the treadmill is probably more effective for maximum strength/size gains while maintaining or gaining mass. I doubt that statement clears up much, but there is just a ton of ambiguity in the question...unless you want a definite answer to your specific question. In which case the answer is a resounding YES.

It really depends on the person and the exact situation.

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i do 10 min jog, followed by a 10 min HIIT routine consisting of a near sprint around 3/4 of the track and then walking the remainder, and then i close with another 10 min jog. i dont think this is too much cardio for gaining mass, i'm just worried that the continuous tearing down of leg muscle will decrease my gains, i'm not a good swimmer, wish i was, but a do have bikes available

Running shouldn't tear down muscle the way that resistance training does. Especially after you get used to it.

Maybe this is a dumb question. But why are you going crazy with cardio while you're doing a program that is almost exclusively for mass gaining?

IME you're best bet is to cut the cardio out almost totally and just milk as much as you can from HST. All the high rep work is somewhat like a mild cardio, so its not like your cardiovascular health/stamina will deteriorate because you've cut the cardio.

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true, idk if i would consider this a whole lot of cardio considering i am a very easy gainer and my cutting cycle consists of much more than this. i understand the thought on high rep ranges as well, i read on the HST site that after your first 8 week cycle you can skip the two weeks of fifteen reps and jump right into the tens, leaving me to believe they are not as critical for the mass gaining, which also makes sense, so i am considering cutting during this time and maybe throwing them in after every two 8 week cycles