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Hi guys, I've decided to keep an on-line log of my personal experience with HST (hypertrophy specific training) for any other women who may be interested in trying it.
Very briefly, an HST training cycle is 8 weeks long. It is divided into 4 minicycles, each one 2 weeks in length. After having determined your 15RM, 10RM, and 5RM for all exercises you begin the first 2 week minicycle. There are 3 full body workouts each week, and 6 workouts total for each minicycle.
Rather than try to completely rewrite an explanation of HST I'll refer anyone interested to the sticky at the top of this board. Go to "helpful links" then look for HST.
My basic stats
20 years old, 5' 6", 142-144 pounds and about 16% bf.
My current measurements
Neck.............14.25 "
Shoulders.... 43"
Arms............(L) 11.25" (R) 11"
Forearms.... 9.5"
Chest.........38.25"
Waist.........26"
Hips...........39"
Thighs.......25.5"
Calves......15.75"
My Initial Strength Levels
.........................15RM.........10RM........5RM
Bench................ 95.............105...........115
Squat................ 205...........235.......... 265
SLDL................. 180...........210...........240
Overhead_Press...50............60............. 75
Bicep curls.........35............40............. 50
Pulldowns...........55............60..............65
Bent Rows.........30............35..............45
Goals
I am already much more muscular in the lower body than the upper. I am only squatting to 1 inch above parallel in order to minimize glute involvement. I really only want to maintain my lower body size and bring my upper body up to match it in terms of size.
I intend to post the good, the bad, and the ugly. If this doesnt work for me you'll all find out.
Wish me luck
Very briefly, an HST training cycle is 8 weeks long. It is divided into 4 minicycles, each one 2 weeks in length. After having determined your 15RM, 10RM, and 5RM for all exercises you begin the first 2 week minicycle. There are 3 full body workouts each week, and 6 workouts total for each minicycle.
Rather than try to completely rewrite an explanation of HST I'll refer anyone interested to the sticky at the top of this board. Go to "helpful links" then look for HST.
My basic stats
20 years old, 5' 6", 142-144 pounds and about 16% bf.
My current measurements
Neck.............14.25 "
Shoulders.... 43"
Arms............(L) 11.25" (R) 11"
Forearms.... 9.5"
Chest.........38.25"
Waist.........26"
Hips...........39"
Thighs.......25.5"
Calves......15.75"
My Initial Strength Levels
.........................15RM.........10RM........5RM
Bench................ 95.............105...........115
Squat................ 205...........235.......... 265
SLDL................. 180...........210...........240
Overhead_Press...50............60............. 75
Bicep curls.........35............40............. 50
Pulldowns...........55............60..............65
Bent Rows.........30............35..............45
Goals
I am already much more muscular in the lower body than the upper. I am only squatting to 1 inch above parallel in order to minimize glute involvement. I really only want to maintain my lower body size and bring my upper body up to match it in terms of size.
I intend to post the good, the bad, and the ugly. If this doesnt work for me you'll all find out.
Wish me luck
Last edited:
). Your first few 10 rep workouts should actually be lighter than the ones you just finished for 15 though right? (though they get heavier quickly it seems...)
