Cut and Heal: my HST journal

[Jim Ouini]

I will never do lateral raises, hamstring curls or any other isolation movement (other than some arm stuff) without carryover to the heavy compound stuff. I'm cringing at using the pulldown station but 15 reps for pullups is a ways away for me.

LOL. Never say never

 

[Anthrax Invasion]

Crap. That is what I meant. I guess that makes sense. I just HATE cardio and HIIT makes it bearable.

I suppose I can do it in the evening before dinner, or just do a longer, moderate session in the a.m.

Thanks bro

Why would you do a longer, moderate session? Eat something, then do HIIT. It's still going to burn a lot of calories. Just be wary of implementing it during the 15's and even 10's. I'd save the HIIT for the 5's, otherwise your legs will take a serious beating and the 15's and 10's won't accomplish their goal as well as they should.

 

[Anthrax Invasion]

Well good luck with it. I've never tried HST but I've glanced through the program, looks pretty cool.

For my down time between 5 x 5/3 x 3's I did progressive resistance in 10-15 rep ranges for 2 week periods, compound moves only. My joints did feel better, especially my shoulder and knee.

Anyway, looking forward to seeing how you like it, especially since you've run the Starr program a couple times.

BTW, does HST specify a rep tempo? Low intensity/high rep/4-2-2 tempo was killer for me, after 1 set I was begging for 5 x 5

No rep tempo specified. The 15's are just supposed to burn like mad. It's not even important to get 15 reps. Just make sure you feel a deep burning in the muscle tissue. This is what you shoot for. If you hit it at 13 reps, stop there, or do the last two for good measure. If you don't feel it after one set, do another. If you do seven reps on the second set and get the feeling there, you can stop. The whole point is to build lactate and flush the muscles and connective tissues with it - this has rehabilitative properties.

 

[Anthrax Invasion]

HST causes hypertrophy by increasing or decreasing the weights. It's not just a high rep program. Itl's also not a progressive overload program either

I will look at this cause I think HST interests me and seems safer then 5x5

Actually, HST isn't a program at all. HST is really a set of principles. The sample program on the website is simply one way to utilize those principles.

And yes, the given example program IS a progressive resistance program. It uses submaximal progressive loading and high frequency in order to maximize hypertrophy.

NOTE that this program is not very good for beginners - you need a decent strength base when you start, in order to make larger increments in weight from session to session. Bigger jumps in weight equates to more microtrauma, and thus, more hypertrophy.

 

[Anthrax Invasion]

This doesn't look like an HST program at all...
It's not a high rep program like german volume training...

Please look at this chart to get an idea of how to do HST
http://www.hypertrophy-specific.com/hst_II.html

What he's doing is an HST program. He's finding his 15, 10 and 5 RMs before starting. This is just what it calls for you to do.

 

[Anthrax Invasion]

Where's Tommy T when you need him?

I'm Tom T. -_- They never gave my old account back...

 

[Anthrax Invasion]

Thanks bro.

Here are the phases:
Weeks 1 and 2: Test maxes and rest (respectively)
Weeks 3 and 4: 15's: 6 workouts (mwf, mwf) progressing in weight at a set increment per exercise w/ the final workout's weights set at my maxes. Basically, you take your max for that rep range and work backwards to get your weights. My squat goes like this: 195, 205, 215, 225, 235 and finally 245. For the smaller movements I'm moving in 5 lb increments.
Weeks 5 and 6: 10's
Weeks 7 and 8: 5's

Normally weeks 9 and 10 would be negatives, but I'm not going to do them.

So long as your joints aren't bothering you, extend the 5's as long as you want - no need for negatives. You can also do 3's, but they're not quite as conducive towards hypertrophy. Take your 5 RM, then try to bump it up if you can. If you can't, stick with it. Do this for an extra two weeks, adding weight to the bar whenever you can. This is a good way to implement a kind've strength training portion to the routine.

Just remember, if your joints begin to ache, stop, SD, and hit the 15's.

You also should be reminded - you can skip the 15's the next run through, if you decide to do the program again, so long as you feel so joint pain. They're mainly there for that. The hypertrophy is in the 10's and 5's.

 

[Jim Ouini]

I'm Tom T. -_- They never gave my old account back...

Awesome. Welcome back

Actually I was wondering, I know HST is very well thought out, but how is it different from standard periodization i.e, most have an 'adaptation phase' of high rep/low intensity to prepare the tendons and other connective tissue, then hypertrophy phase of moderate rep/moderate intensity and then strength phase with low rep/high intensity. HST seems pretty similar...

Not bagging on HST, I know a lot of people have had success with it, just curious. I guess I could look it up on their site but I'm lazy

 

[Anthrax Invasion]

Awesome. Welcome back

Actually I was wondering, I know HST is very well thought out, but how is it different from standard periodization i.e, most have an 'adaptation phase' of high rep/low intensity to prepare the tendons and other connective tissue, then hypertrophy phase of moderate rep/moderate intensity and then strength phase with low rep/high intensity. HST seems pretty similar...

Not bagging on HST, I know a lot of people have had success with it, just curious. I guess I could look it up on their site but I'm lazy

I'm too lazy to explain it myself. Just showered and am gonna run to see the girlfriend now so uh, here's a link - http://www.hypertrophy-specific.com/cgi-bin/ib3/ikonboard.cgi?;act=ST;f=13;t=17

All good info there, but the bottom post has info on Periodization vs. HST. Enjoy!

 

[JL_204]

Good luck G5.0. This should be an interesting thread as Ive been contemplating HST.