Please Scroll Down to See Forums Below I have hit a wall in my training. I am 19yrs old and stuck at 175 with about 8-9 % bf. I have not been gaining weight at all during spring. So i switched to a powerlifting routine which isn't helping much either. The routine is 3 days a week with a core exercise such as deadlifts squats and bench on each day. For my core exercise i do about 8 sets while while going up in weight as i go down in reps. One isolation exercise for bicepts, no direct caft, tri, or shoulder work. After the core exercise i do about 2-3 more exercises 4 sets of each. I am not responding too well to this type of training. So i decided to switch to HST traing because i think i will respond very well to this training. I read up on it but i am not sure how i decrease the reps, is it every week or every 2 weeks? I just need someone to help break it down for me. Or if anyone has any input for me i would appreciate it. I have been training for about 4 years. Even though i weight 175 i look like i weight 185. I have a good diet, and the main reason why i decided to try something different is that i cannot get my arms to grow, and my muscle's feel flat alot of the time. If i felt my training was not lacking i would be entering in a local BB show in the teen division because the promoter wants me to, but i feel and i think i look like shit so i could use some help. Thanks
Rep's for HST training
- Thread starter Doch910
- Start date
coolcolj
New member
I'm gonna try a modified 8 week cycle of HST in a weeks time. Modified for my own requirements. Currently on a 2 week layoff dieting my ass off to get my bodyfat down to 8%. Not too worried about any muscle I lose, if I do which won't be much since I'm doing it the right way, I'll regain it fast when i resume training.
Its already pretty similar to my own previous training except I went to failure before. Now that I'm over my 1st 6 months of training, its time to grow big time.
I'll be doing detailed before and afters, photos, stats etc.
Since I'm an athlete, my performance has to improve as well.
I'll be adding 200 grams of extra protein to my daily diet as suggested by Chris Thibaudeau - he did this with 3 hockey players and they stayed lean while packing on mass. See below
Off course they could have been on the juice
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"I recommend increasing protein intake by 100g each day while keeping carbs and fat intake the same. I would space the 100g in three 30g whey shakes or three 750ml glasses of milk (preferably one when waking up, one after training and one before going to bed).
With several of the athletes I train I was even more drastic, increasing their protein intake by 200g / day, but these were hockey players desperately needing an additional 15-20lbs of mass with no loss in agility. One went from 195 to 210 in 6 weeks, another one from 218 to 235 and a last one from 175 to 195, the last two were in 8 weeks.
>>Chris did they gain fat?
Well one is razor sharp (around 6% bodyfat) and the other one lost a bit of fat (but he had a lot of baby fat to start with). The last one stayed at 8.8%.
However understand that I started training them after their season ended, so they did not weight train for 3-4 months, understandably they gained muscle faster. But their "new" bodyweights were significantly higher than their previous heaviest.
Its already pretty similar to my own previous training except I went to failure before. Now that I'm over my 1st 6 months of training, its time to grow big time.
I'll be doing detailed before and afters, photos, stats etc.
Since I'm an athlete, my performance has to improve as well.
I'll be adding 200 grams of extra protein to my daily diet as suggested by Chris Thibaudeau - he did this with 3 hockey players and they stayed lean while packing on mass. See below
Off course they could have been on the juice
------------------------------
"I recommend increasing protein intake by 100g each day while keeping carbs and fat intake the same. I would space the 100g in three 30g whey shakes or three 750ml glasses of milk (preferably one when waking up, one after training and one before going to bed).
With several of the athletes I train I was even more drastic, increasing their protein intake by 200g / day, but these were hockey players desperately needing an additional 15-20lbs of mass with no loss in agility. One went from 195 to 210 in 6 weeks, another one from 218 to 235 and a last one from 175 to 195, the last two were in 8 weeks.
>>Chris did they gain fat?
Well one is razor sharp (around 6% bodyfat) and the other one lost a bit of fat (but he had a lot of baby fat to start with). The last one stayed at 8.8%.
However understand that I started training them after their season ended, so they did not weight train for 3-4 months, understandably they gained muscle faster. But their "new" bodyweights were significantly higher than their previous heaviest.
coolcolj
New member
I suggest you don't go to failure!
Its the main principal of HST. Working your whole body 3 times a week will drain you out. Your meant to increase the weight every workout. If you go to failure you may not be able to do that, and you will have to push your CNS hard to get the reps done.
Can you say overtraining?
Read the HST articles again. I'm not going to failure this time, because I burned out doing that. If you do the 9-12 day detraining layoff, you won't need to train to failure until the very last week or so, by then you should blow away all your personal 5 rep max lifts.
Its the main principal of HST. Working your whole body 3 times a week will drain you out. Your meant to increase the weight every workout. If you go to failure you may not be able to do that, and you will have to push your CNS hard to get the reps done.
Can you say overtraining?
Read the HST articles again. I'm not going to failure this time, because I burned out doing that. If you do the 9-12 day detraining layoff, you won't need to train to failure until the very last week or so, by then you should blow away all your personal 5 rep max lifts.
You are 8-9 percent bodyfat and 19 and can't figure out why you aren't getting bigger? You are TOO lean!!!!! You need to eat to grow!!!!
B True
B True
Eat a lot more.
B True
B True
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