Hypertrophy Program

[Madcow2]

Exactly the same. Dynamic rowing from the floor. Pictures and links in the TOC for the 5x5 Thread.

 

[casualbb]

the more experienced HSTers will up the number of sets during the low-rep phases. HST isn't a plan, it's more a set of principles

the sample program is simply one interpretation, designed to be easy-to-follow. it certainly isn't optimal, but then again noobs find the program confusing enough already

 

[StealthPower]

I actually have been doing alot of looking into the concept of deconditioning. My general thought has aways been periods of reduced total volume for a period of 7-14 days. This is more the 'strength training' mindset from me i presume. It does the same, you have to remember that if you are training under your adaptive threshold you are detraining to a degree and recovering.

There is still some things that might show actual deconditioning to be better, still a looking progress on my behalf. <searching for a bunch of studies right now to post up>

If you feel you need a week off after the 6th week, take some time off. If not, continue back into the program.

Kc

 

[StealthPower]

RBE and Decontioning?

There is a great thread about the Repeated Bout Effect and Deconditioning from Hypertrophy-Research.com

Kc

 

[Neo22]

Madcow - A lot of experienced lifters who use HST modify the number of sets in order to keep the absolute load increasing week after week. For example:

Weeks 1-2: 1x15
Weeks 3-4: 2x10
Weeks 5-6: 3x5

This is how I ran HST, and it worked well.

what was your hst split like? got an example of your program?

 

[HunterUk]

Week 1: 3x12
Week 2: 3x10
Week 3: 3x8
Week 4: 4x6
Week 5: 5x5
Week 6: 6x4

Just to clarify how close to failure should you be when performing these rep ranges? ie should the three sets of twelve in the 1st week be as much as you can possibly lift for 3 sets of 12 with the 3rd set being really tough and the 6 sets of 4 in week 6 should be as much as you can do for 6 sets without failing?

 

[StealthPower]

Just to clarify how close to failure should you be when performing these rep ranges? ie should the three sets of twelve in the 1st week be as much as you can possibly lift for 3 sets of 12 with the 3rd set being really tough and the 6 sets of 4 in week 6 should be as much as you can do for 6 sets without failing?

indeed, the only time you should fail is if you plan it.

Kc

 

[Madcow2]

the more experienced HSTers will up the number of sets during the low-rep phases. HST isn't a plan, it's more a set of principles

the sample program is simply one interpretation, designed to be easy-to-follow. it certainly isn't optimal, but then again noobs find the program confusing enough already

Thanks to you and Silvertide. That makes a lot more sense. I haven't spent a lot of time looking at HST but this always really stuck out to me. From what I've seen other people post it's a big reason why a lot of more experienced guys aren't giving it a shot. Granted, I didn't spend a lot of time on the HST site but I didn't see any obvious reference to this.

 

[JonPee]

Anyone try this?