HST program for me ..

[TightInn]

Hey, I'm trying to determine the best routine that I could be doing starting around June 22nd and lasting until October 1st or so...

I usually train for strength & power (and will be going westside after this time period), but getting some size gains would be nice, as I would like to put on as much weight as I can...right now I'm 6'2, 195 lbs, around 10% bf, 17 years old and I've been lifting about 9 months. The problem with picking this next routine is that I have to do a couple things extra, and I wanted to add some more...

I have to run 5x a week (Mon-Fri) because of Cross Country...it will be distance work at first, but later on it will be a mix of hills, distance, sprints and medium distance repeats...I'd also like to do ab exercises like 3x a week and was going to do this program called "Air Alert II", which is basically a leg plyometric deal to increase my vertical jump and speed.

Anyways, I really don't think that I'd be able to gain much strength (though, I think I've got pretty good genetics) during this season, but the idea of HST seemed appealing when paired with the fact that I'd have no problem eating around 7,000 kcals a day. I checked out the HST page, but I read there:

Of course, you could adjust your reps every week (e.g. 15,12,10,8,5,etc), but this is more complicated and people might not understand. Often times, in order to communicate an idea you must simplify things, even at the expense of perfection. If people can't understand it, they won't do it. What good would that do or anybody? Then, over time, people figure out for themselves the other possibilities that exist within the principles of hypertrophy.

So, I figured maybe a different style of HST would be better for me than their generally used routine..

The only other thing to keep in mind is that I was planning on starting the first month or so doing morning cardio, and then after that I have to run around 4:30...which would mean that I could workout just before practice and have a few minutes to spare for a shake and some high GI carbs...or I could do it after practice...

So anyways, any help would be greatly appreciated.

 

[pwr_machine]

I believe you should seriously think about which is more important to you...cross country running or putting on some size. The two simply don't go hand in hand. At your age, remember that you have many years ahead of you to pack on some muscle if cross country running remains your focus. Until then, keep running and weight training hard and enjoy the muscle growth even when it comes slow. I've said it before, but I firmly believe that patience and longevity are the key.

 

[TightInn]

Re: Re: HST program for me ..

I believe you should seriously think about which is more important to you...cross country running or putting on some size. The two simply don't go hand in hand. At your age, remember that you have many years ahead of you to pack on some muscle if cross country running remains your focus. Until then, keep running and weight training hard and enjoy the muscle growth even when it comes slow. I've said it before, but I firmly believe that patience and longevity are the key.

Yeah, I knew these two would be a bit contradictory...I really don't want to run this season, but I'm #5 on the team and I've run the past 3 years and I feel like I pretty much have to. I know I've got the rest of my life to bulk up and all, but I would prefer not to lose a whole lot of muscle because of Lacrosse in late February....

It just seemed like HST would be the best choice of something to do in a time like this to get the most muscle gain, even when little will come...

Thanks, though.

 

[pwr_machine]

I'm sure others on the board will promptly respond to your HST training questions. For the time being, enjoy running and keep EATING! You'll be fine. Best of luck to you.

 

[casualbb]

Actually it could probably work fine. You just have to be sure that you're eating to make up for it. How many calories does 5-10 miles burn? I remember I was definitely at my skinniest during cross-country.

So it'd look like...

-Whey shake
-Train HST
-More whey + carbs this time
-Run
-Huge huge meal

Also if you're a first timer I'd stick to the outlined program. After my 4th cycle I still do it that way just because it really balances a lot of different things quite well.

-casual

 

[TightInn]

The average person burns about 100 calories per mile...

Thanks for the advice.