im starting HST hypertrophy-specific training on tuesday

[Elite_Fry]

im gonna try this routine for 8 weks.. unless anyone can talk me out of it

 

[revexrevex]

you will be very pleased with the results. One thing, be SURE SURE SURE that you start with light poundage. Slowly build up. The first few days of 15s, 10s and 5's should be weights you can handle with ease. However slow down your tempo as to not make them too easy. Goodluck

 

[Elite_Fry]

how important is this decondition? taking the 12 days off?

 

[coolcolj]

very important, otherwise it won't work!

I've done two condensed 3 week HST cycles already - to start off each of my 9 week training cycles, and I've had PRs and mass gains each time

 

[skaman607]

what is HST?

 

[skaman607]

well. . .

 

[bignate73]

what is HST?

im starting HST hypertrophy-specific training on tuesday

 

[jeremys]

lol, i didnt catch that either. is it a certain program or what?

 

[teen1216]

http://www.hypertrophy-specific.com/hst_index.html

 

[jeremys]

looks interesting, but looking at real results from people on the forum, gains werent phonomenal. best i saw was 7 lbs gain in 15 weeks i think. i dont know. they have interesting theories though, such as protein intake can be as much as 60g per meal. they also stated that anything after 1 set per bodypart was basically useless and just burned more calories.

 

[Elite_Fry]

my friend did a 8 week cycle and recons he put on 8kg and only about 1-2% bf

 

[jeremys]

you sure that was the only 'cycle' he was doing? hehe

 

[scruples]

i am going into my 4th week of HST tomorrow w/a 9 day layoff before beginning the program

i see a difference in myself and on the scale (~5lbs, no doubt some of it is fat) - i have been eating everything, not very clean, but not too bad, plenty of calories and protein

i have been doing only one set per exercise (excluding light warmup sets) from the following list:

here they are:

squat
SLDL (not 3x/week, 1x or 2x at most)
Incline BB Bench
Dips (soon to be weighted)
Pullups
Cable Rows/T-Bar Rows/Bent Over BB Rows (switch these around)
BB Shrug
Shoulder Press 2x/week
Lat Raises/Rear Delt 1x/week (instead of shoulder press)
Standing DB curls
Triceps (number of different exercises used)
Standing calf raise
weighted decline bench situps

i get out of the gym in like 30-40 minutes, feel like i am also getting a cardiovascular workout, and am enjoying this program so far... i might try it for a second "cycle" after another "deconditioning" period to see if continued gains can be made, such as the program claims

 

[coolcolj]

It works better with more than 1 set IMO, for me anyway - well on some bodyparts. Arms work ok with one set, but the major compound moves need at least 2 sets

 

[skaman607]

pardon my stupidity but what does IMO mean?

 

[Tarheel]

IMO = In My Opinion

 

[skaman607]

thanks

 

[skaman607]

I am currently on the croos country team for my school, would running hurt the deconditioning?

 

[jeremys]

i think long-distance running would hurt mass gains anyways, unless you ate an insane amount

 

[Elite_Fry]

i was gonna start the routine but then actually read the page and thought WTF??
i dont understand the concept of doing less weights than you can handle. whats the good in that?

 

[coolcolj]

it works though

That's why you have the deconditioning, otherwise light weights wouldn't work

 

[skaman607]

i think long-distance running would hurt mass gains anyways, unless you ate an insane amount

I don't know, there are some pretty big people on my team

 

[jeremys]

name me one successful bodybuider or powerlifter that runs long distance. i dont think there are any, but if there are, it'd be interesting to know who they are.

personally, running breaks me down. i lose a lot of weight, i'm sure a lot of it is LBM. i also lose tons of strength and it's hard on my knees. i could do it if i had to, i suppose.

but i wouldnt reccomend it to anyone if it goes against any strength/size goals they may have

 

[skaman607]

I don't want to become a pro bodybuilder or anything like that, and anyways look at nclifter6feet6's thread and then look at his avatar

 

[jeremys]

i know, and yes, nclifter has done some good work. i'm just saying, mass/strength gains aren't optimal, at least for most people, while running distances