Proper Way to Train while ON

[muscleman1234]

Hey Guys,

What is the best way to train while on?
In terms of days/week, Sets and Reps/Bodypart.
I'm hearing lots of differing opinions on this one....

Currently, I'm doing a modified HST routine:
3x/week, full body routine (all compound exercises)
1 set per exercise, 10 reps each
Increase weight once 10 reps exceeded

Is this ok? Will I possibly overtrain? Should I split the exercises into parts instead of fullbody?

As a side note, I noticed all my lifts are increasing except for chins. Some days I am actually going down in reps! I think it may be because my bodyweight is increasing, thus the weight is actually getting heavier....anyone else experience this?

 

[casualbb]

No, stay on HST. But what you've described doesn't sound exactly like HST. HST has you start submaximally and work up towards your maxes. It sounds like you're simply lifting and increasing your 10-rep-maxes for various exercises. On gear, though, that's totally fine. Your strength should keep skyrocketing to the point that the weights will keep going up, providing progressive resistance. Make sure you come off correctly to keep most of your gains.

Note: while "on," usually diet is more pivotal than training in determining whether or not you will experience gains. Just keep doing what you're doing and eat like a silverback gorilla.

-casualbb

 

[muscleman1234]

You're right - its not "exactly" HST, its more like an extension of the last 2 weeks of an HST routine. I figure it would be useless to progressively increase the weights as in the first 4 weeks of a typical HST - if using gear.

For the last 4 weeks of my cycle, I intend to maintain the weights and keep increasing reps, such that when I come off, I can maintain the weights but decrease the reps. As far as I know, maintaining the weights is the best way to keep gains after a cycle.

I was just thinking this style of training may be too much, even on gear...

Another question: when is it ok to switch back to the "real" HST style? i.e. when would the gains be solidfied such that dropping the weights in the first few days of HST won't cause mass losses?

 

[casualbb]

For the last 4 weeks of my cycle, I intend to maintain the weights and keep increasing reps, such that when I come off, I can maintain the weights but decrease the reps. As far as I know, maintaining the weights is the best way to keep gains after a cycle.

That's almost exactly what Bryan Haycock said about HST on gear. Sounds like you've got a handle on it.

On a side note (this doesn't necessarily apply to you), many people on gear push their weights as much as they can. That's just begging for a connective tissue or joint injury. You've addressed that.

I was just thinking this style of training may be too much, even on gear...

Not remotely! Especially if you're on gear and only doing one set. You'll be just fine. Heck, I did my 5RM for two straight weeks for 2 sets each, and I'm only on creatine.

Another question: when is it ok to switch back to the "real" HST style? i.e. when would the gains be solidfied such that dropping the weights in the first few days of HST won't cause mass losses?

That I'm not exactly sure of. It probably depends on how long you've been on. Here's Bryan Hackcock on the issue:

1) About SD while on a cycle: SD isn't necessary while "on" a cycle. If you are doing 10 weeks, your weights should stay heavy or be slightly increasing the entire cycle. Then, you shouldn't do SD until AFTER your natural test is back up to at least normal. This is very important. As long as test levels are low, you must continue to train uninterrupted.

So if you have some way of measuring T levels...

good luck,
-casualbb