Ok...., HST....I'll bite....but i need some friggin help here!

[ceo]

unless you intend on getting 20 pounds heavier, then you need to lift heavy.

...and eat HUGE amounts of food.


But who doesn't want another 20 pounds of muscle????

 

[burnthiscorpse]

Well I was supposed to work out today but I had an accupuncture apt. (my first ever) It was fuckin awsome. He seriously loosened up my elbow and rotator tendons. I'm going back on thursday so I am essentially taking this week off. Not that I want to but I already aggravated everything lat week doing what I personally thought was light. No exageration I really did think it was light. Chest is STILL sore from 7 days ago!! I used light weights just did slow and intense reps.
I am definatley going to have to do HST starting with lighter than normal weights for me. Its gonna take me a coouple months to get my tendons conditioned like it did last year.

As for me not lifting big anymore, you gotta remember I was off and fat and awful diet wise for the last 6 mos. So uh...lol, I dont look like my avatar right now. I was also not even close to happy with myself even at the time of the avatar.
I'll get a good amount of size back just with HST/volume training. But first concerned with cutting and staying injury free for now. Plus there will be 375-500mg of sust and 200mg deca (for joints) a week to help with the size returning.

 

[timtim]

Well I was supposed to work out today but I had an accupuncture apt. (my first ever) It was fuckin awsome. He seriously loosened up my elbow and rotator tendons. I'm going back on thursday so I am essentially taking this week off. Not that I want to but I already aggravated everything lat week doing what I personally thought was light. No exageration I really did think it was light. Chest is STILL sore from 7 days ago!! I used light weights just did slow and intense reps.
I am definatley going to have to do HST starting with lighter than normal weights for me. Its gonna take me a coouple months to get my tendons conditioned like it did last year.

As for me not lifting big anymore, you gotta remember I was off and fat and awful diet wise for the last 6 mos. So uh...lol, I dont look like my avatar right now. I was also not even close to happy with myself even at the time of the avatar.
I'll get a good amount of size back just with HST/volume training. But first concerned with cutting and staying injury free for now. Plus there will be 375-500mg of sust and 200mg deca (for joints) a week to help with the size returning.

yea if fell off, youre gonna have to do the heavy stuff for awhile. good luck. injuries have slowed me down at times. recovery from bad injuries isnt easy. listen to your body.

 

[burnthiscorpse]

If you look at the sample in the link to HST I posted you see before certain movements they specify WU (warm up). If your doing 1-2 work sets what is considered warming up without stepping on the programs toes so to speak?

 

[timtim]

If you look at the sample in the link to HST I posted you see before certain movements they specify WU (warm up). If your doing 1-2 work sets what is considered warming up without stepping on the programs toes so to speak?

its just a non-working set or 2 of the first exercise. i wouldnt be too concerned, it wont alter your output regardless of what warmup you do.

 

[C0LUMB0]

So for the tenth time, I'm back after 6 mos off. I'm going through the first 3 weeks or so of just getting my body used to the gym. All the horrible aches and pains and soreness ect ect.
I was going over model after model of different splits for myself. My priority being ... I have to be careful of the tendons in the back of my elbows where the tri connects.(no skull crushers, ect) So I am always fighting with things like, do chest and tri in the same day and hammer them and get it over with and give it the full week to heal, or just do chest and dont hit the caution area so bad(chest isnt all that bad on them) then hit tri's later in the week alone,....ect ect...
Plus I have that nice painful spot under the armpit where the lat and rotator muscles tie in (why i bought a dense foam roller yesterday) so things like super heavy pull downs wide grip, will really irritate that area.
Now, before my layoff i was in a good place. I had spent months building up weights. Doing weekly deep tissue/accupressure sessions, being careful, icing post w/o, ect.
I am starting accupuncture monday too and going back to at least bi weekly massage. Plus I am doing Defranco's upper body foam roller and band stretching for the rotators and all the other shit at least once a day and always pre w/o.

Now.....HST.....never paid attention. JUST got done reading it through.Hypertrophy-Specific Training : : Official Home of HST
It makes perfect sense for someone in my position. Especially with someone seeking size. Strength is great but I have always been in it for the size. So I get what they are saying but the problem i see right off is, theres no deadlift????? wtf? Secondly, I will start it in two weeks or so when my body is sorta acclimated to the "gym" again. But I am obviously no where near ready to find max weights so I am going to have to make an educated guess.
Also, chest for HST...incline BB (thats fine) and dips...I really want to do dips but theres no way I am attempting them undil i lose 25 or so lbs of lard I have gained while off and have my tendon strength built back up. Is there something I could substitute that would be fitting for the program?????
I know theres a couple more questions I have for you HST guys but I will post them when I think of them.
Any other HST info, suggestions, help would be much appreciated.
There will be at least some test thrown in with this soon also since I'm going to be on a cutting diet for a while.

What about decline bench ?,and work your way up closer to body weight to get back into them dips...

 

[burnthiscorpse]

What about decline bench ?,and work your way up closer to body weight to get back into them dips...

I get sad when i walk by the decline bench bro. Thats where all my chest size came from to begin with. Last few times I have tried it, its really hurt my shoulders. Thats with decline BB though. Never tried to manage decline DB and it seems like a royal pain. I wont have my partner this time around either. Our schedules have changed.

 

[ceo]

If you look at the sample in the link to HST I posted you see before certain movements they specify WU (warm up). If your doing 1-2 work sets what is considered warming up without stepping on the programs toes so to speak?

For me it depends on where I'm at in my workout, what I've done already and how heavy I'm going.

For example, when I do Chest/Shoulders/Triceps/Back Width/Back Thickness, I will do about 4 warmup sets for chest befoer hitting my one heavy RP working set. Then I may only do 1 or 2 sets of warmup for shoulders (since shoulders were just involved in my chest exercise (ie. bench press). Then I will probably do one warmup for triceps, or none, depending on the exercise.

Of course I have my routine I go through before I even get to the weights. I ride the stationary bike for 5-10 minutes just to get my heart rate up and get that hot blood really moving through my body. I do circles with my arms at each joint. Shoulders get 20 circles forwards, 20 back, then 20 giant circles forwards and back again with each arm. Then elbows get 20 circles in each direction, then wrists get the same.

It may look stupid but if it helps me warmup and ward off injuries, I don't care how stupid it looks.