So about this HST stuff

[Lestat]

I'm pretty familiar with bulking and the calorie/protein requirements that it entails.

Remember, I'm looking for a "new" routine, not neccesarily a whole rededucation on aspects of body building.

After I finished the two weeks at 5 reps per set, what is next? 2 weeks of negatives with my 2RM weight?

Also, since I do not have a belt to hold weights, my HST routine will no include chins/pull ups or dips. However I will be adding them in.. should I add them in on a training day or a day off?

 

[Lestat]

Also, if you don't mind me asking, how did you become.. and why are you such an advocate of HST?

 

[casualbb]

Yes, after the two weeks of 5's you can do 2 weeks of negs at your 2RM.

Wait, with chins and dips, the problem is that you have no way to reliably add weight? I don't possess a belt, but I've found I can have a training partner place a dumbbell in the bend of one of my knees. This has worked so far up to a 40-lb DB. If you're much stronger though I could see where it'd be a problem. I also use a dip/chin assist machine for the lighter parts.

If you want to spontaneously add them, I'd just do it on a training day.

Also, if you don't mind me asking, how did you become.. and why are you such an advocate of HST?

What do you mean? I stumbled across the HST website and saw a lot of its controversial claims. I was initially skeptical, but I decided to try it. As I was going through my first cycle, I started experiencing rapid gains. Then I took it upon myself to review a lot of the research behind the program, and I agree with most of it.

-casualbb

 

[Lestat]

How should the negatives be performed? how many, how many sets, etc?

I'll randomly add in some body weight stuff.. thanks.

I just wanted to see if you were somehow affiliated with the site or something, that was the reason why I asked.

Often times on these boards its hard to really find objective opinions.. everyone has a stake in everything.. people push certain gear because they, or their friends sell it... people push supplements because they are their friends sell it.. people push training programs... well I guess that would be the case where there isn't THAT much to gain.. except that if HST became a phenomena it would be good for the creator.. and he does sell limited supplements from the site.

 

[Deepsquat]

there is a way for you to weight yourself for chins..use a dumbell...place it between your calf and ankle of leg...cross the other leg over the achilles leg you are useing to stand on ...this create a platform for you to hold the weight...you should be able to hold up to 30-5 LBS dumbell there.

 

[casualbb]

How should the negatives be performed? how many, how many sets, etc?

5 negatives, I'd say 2 sets maximum. Don't feel like you have to go really slow; three seconds is fine.

Often times on these boards its hard to really find objective opinions.. everyone has a stake in everything..

Too true. I actually originally registered at the HST boards with the express purpose of arguing with those guys....I didn't last too long, lol.

-casualbb

 

[Zyglamail]

What if you train alone? Can the negative part of the cycle be skipped and just go back to the 15's?

 

[casualbb]

Some negatives can be done unilaterally, such as calves, biceps, triceps, any sort of DB work, with the free limb spotting the work limb. Without a spotter, just continue with the 5RM for 2 weeks. I did this last cycle and still saw noticeable gains.

-casualbb

 

[Zyglamail]

Some negatives can be done unilaterally, such as calves, biceps, triceps, any sort of DB work, with the free limb spotting the work limb. Without a spotter, just continue with the 5RM for 2 weeks. I did this last cycle and still saw noticeable gains.

-casualbb

Since the targeted goal of your last workout at a given rep range is your max, then how would you plan for 4 weeks at 5 reps? If you knew you were going to skip the 2 week negative and use an additional 2 weeks of 5 reps then when you figured your 5rm would you put it 4 weeks out and work back dropping weight or still two weeks out and work back dropping weight? and if you just planned it 2 weeks out, what to you do with the additional 2 weeks at 5 reps?

 

[casualbb]

If you were planning an additional two weeks of 5RM work, you would still plan the first two weeks of 5's the same way. So, two weeks working up to the 5RM, and then two weeks continuing that 5RM, doing negatives where you can.

An alternative, instead of continuing with the old 5RM, would be to find the new ones. In other words, continue incrementing the weights past the old 5RM until you find your new ones, and then continue with those for the rest of the 2 weeks. I personally prefer this option; it's really fun to see the strength gains. It also allows some more progressive load and thus potentially more growth than repeating the old 5RM weight for 2 weeks.

If any of you guys are interested in learning about HST, I highly recommend the "HST FAQ" section of the HST boards, found here:
www.hsnhst.com. It answers a lot of the common questions.

-casualbb