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Hst !
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Tom Treutlein
New member
Go to the HST website, go to the forums, go to the general training board. Go to the thread asking how everyone's gains were on HST. There are 200 plus examples there.
Here's my current routine, I finally decided on something I really like.
Squats x 2, SLDL x 1
alt. with
Leg extension x2, SLDL x 2
-even though I know leg extension probably isolates quads better, they never feel as tired as they do after I squat. It's like with squats I get genuinely fatigued, with leg extension I just feel a burn but then it goes away.
Calf raise x 2
Pullups x 2
DB Rows x 2
Chest dips x 2, DB incline press x1
alt. with
Chest dips x 1, DB incline x 2
-both at 2 sets was too much for me
Lateral raises x 1
DB curls x 1
Tricep cable pressdown x 1
Rear delt raises x 1
Good results so far, up 3 pounds by middle of 15's and look a bit bigger.
Squats x 2, SLDL x 1
alt. with
Leg extension x2, SLDL x 2
-even though I know leg extension probably isolates quads better, they never feel as tired as they do after I squat. It's like with squats I get genuinely fatigued, with leg extension I just feel a burn but then it goes away.
Calf raise x 2
Pullups x 2
DB Rows x 2
Chest dips x 2, DB incline press x1
alt. with
Chest dips x 1, DB incline x 2
-both at 2 sets was too much for me
Lateral raises x 1
DB curls x 1
Tricep cable pressdown x 1
Rear delt raises x 1
Good results so far, up 3 pounds by middle of 15's and look a bit bigger.
Tom Treutlein
New member
Shit man, that's nice. Any measurements taken? Let us know!
Your split looks pretty good. I can't do a lot of sets during the 15's though. The reps never get completed. That's why I'm pyramiding my sets from 1 during the 15's, 2 during the 10's and 3 for the 5's.
Your split looks pretty good. I can't do a lot of sets during the 15's though. The reps never get completed. That's why I'm pyramiding my sets from 1 during the 15's, 2 during the 10's and 3 for the 5's.
haha. I stuck with HST for about 2 weeks. Did the testing and deconditioning correctly and then 2 weeks of 15's. It worked for sure but it really is hypertrophy specific - I lost strength on every lift in the 1-5 rep range. It came back quickly of course but I was too freaked out to go back to the program. Those two weeks were the fastest I've seen a change in my appearance in a long time, though. I got quite a bit stronger in the 10-15 rep range as well (and I've kept that strength). I suspect that if I had completed the program I would have been more muscular and noticeably stronger in the 5-10 rep range than when I started, but with less speed and maximal strength. Since speed and maximal strength are at the top of my priority list for training, with anything else a distant second, the program's not really for me I guess 
Tom Treutlein
New member
You know, Bryan himself claims that the 15's will give very little in way of size gains. That block of 2 weeks is just to prepare the tendons, ligaments and connective tissues for the heavier loads. Though, many people jump right into lower-rep routines (I did with 5x5 for a couple months) and don't wind up with any problems.
That being so, I think it may be more beneficial to start at the 10's, go through 2 weeks of those (maybe 3) and 2 weeks of the 5's. I'll give this a shot after my first full 6-8 week HST cycle.
That being so, I think it may be more beneficial to start at the 10's, go through 2 weeks of those (maybe 3) and 2 weeks of the 5's. I'll give this a shot after my first full 6-8 week HST cycle.
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