I understand the basics of HST, but have some ?'s

[Madd Hatter]

It only took about 2 frickin hours, but I finally wrote out a somewhat accurate routine for the next 6 weeks.

Weeks 7 & 8 can be either 5 reps or negatives? Am I correct in thinking that negatives are where the eccentric motion is the hard part instead of the concentric (sorry for the retard speak)? Seems to me if I don't have a partner, I'm hosed on this. Is that ok to do 5 reps instead? Or how do I do negs by myself?

Week off after week 8 huh? I hate time off! But I guess going in that week would do more harm than good. What about a week of cardio? Not that I need it, but I pay a lot for my gym dammit, and I hate not going at least 3x a week.

Do I determine my maxes only before every 8 week cycle? Do I just go in the gym one day and see, or do I take a week and do a traditional split and find them then? Ties into my next question:

What do I do after the first 8 weeks? The exact same routine again? Switch the order of exercises? Switch all the exercises? Switch to a split routine and off HST?

Any other info that would be beneficial?

 

[coolcolj]

I think you'll get more responces on the HST board

 

[Dr.M]

Remember your supposed to change the excersizes anyway, every other workout if you can or after every other week.

As for 6-8 weeks, I did it for 3 actually, 1 week 15 reps, 1 week 10, and 1 week 5 - and I got strong enough that the 5 rep week was killing me by day 3 (left arm). To run the 5 rep scheme is up to you wether you go 2 or 3 or 4 weeks. I didn't do negatives, just regular reps.

What I did after HST was a 4 on 1 off for 3 weeks, then you can go back, or do whatever the heck you want basically. If found the program overall pretty damn good.