Starting HST for test

[Mindwraith]

Going to try out HST training starting in about 13 days. I'll let you know how it goes after a 7 week cycle.

Here's the routine, keep in mind for HST there's only 2 sets per exercise, 6 sets spread over 3 days a week per HST guide.

DAY 1:

ABS - Weighted Decline
SQUATS
SLDL's
BENCH Incline
CHINS
SHRUGS
BIs - Barbell
TRIs - Close Grip Bench
Calves - Standing

DAY 2:

ABS - Weighted Decline
LEGPRESS
LEG CURL
BENCH Flat
Tbar Row
SHRUGS
BIs - Preacher Curls
TRIs - DIPS
Calves - Sitting

DAY 3:

ABS - Weighted Decline
SQUATS
SLDL's
BENCH Incline
CHINS
SHRUGS
BIs - Barbell
TRIs - Close Grip Bench
Calves - Donkey

DAY 4:

ABS - Weighted Decline
LEGPRESS
LEG CURL
BENCH Flat
Tbar Row
SHRUGS
BIs - Preacher Curls
TRIs - DIPS - weighted
Calves - Standing

DAY 5:

ABS - Weighted Decline
SQUATS
SLDL's
BENCH Incline
CHINS
SHRUGS
BIs - Barbell
TRIs - Close Grip Bench
Calves - Sitting

DAY 6:

ABS - Weighted Decline
LEGPRESS
LEG CURL
BENCH Flat
Tbar Row
SHRUGS
BIs - Preacher Curls
TRIs - DIPS - weighted
Calves - Donkey

 

[Fatty4You]

Mindwraith, thanks for doing this!!! I have read through the hypertrophy-specific training site and it sounds very interesting, but of course it is so radically different that i Have to be skeptical. However, i am going more for size than i am for strength, so if it does work, I would switch over fast than you could say "Damn you got some big titties".

I have tried searching through the Threads for HST and i couldn't really find any examples of anyone else doing this, so thanks again.

-Fatty

 

[Debaser]

I have tried searching through the Threads for HST and i couldn't really find any examples of anyone else doing this, so thanks again.

-Fatty

That's simply because it seems 98% of everyone here is dead set on ineffective volume routines, and will not try anything else.

For example, the DC program I posted. It works so well it's almost stupid. How many of you natural trainees have gained 20 pounds in the past 8 weeks? Don't all stand up at once now, but you can go ahead and stick to your 5 day a week splits.

Meanwhile, I will actually make gains

 

[Mindwraith]

Its really taken a ton of reading of the whole site including the FAQ's in the forums and what people have said and done. It takes a lot of understanding of the whole science involved. It really makes a lot of sense to me in the end dispite that I might not totally understand the entire logic on a cellular level. But I do understand the basic idea. I'll let you know after the first cycle how everything turns out, I expect to see some growth regardless but I also expect that I may be learning more as I go and modifying it where I can. I might not be able to do 2 sets for all these exercises either, the theory is that one set is enough though.

 

[Fatty4You]

For example, the DC program I posted. It works so well it's almost stupid.

Ha ha " its almost stupid"... thats funny. But seriously, what is a DC program?? If i try to search for your poast, what am i looking for?

-Fatty

 

[valerie]

I just finished my 2nd HST cycle. Made some very nice gains. Very important to follow the recc for the Stratigic Deconditioning. Nine days between cycles. A great way to blow past a plateau.-valerie

 

[Mindwraith]

Yeah, figured I'd do 7 week cycles, 2 cycles should be enough to prove this works. Next week I set up the 15, 10, and 5 rep max and take the following week for an SD before I start. I'm not sure how I set my max w/o a little estimating. How did you get your maxes?

 

[TheOak84]

so, you are training each muscle once a day. so thats each muscle 6 days a week? never heard of that. what about recovery, and over training. i believe you can work out 5 days a week, but one muscle a day.. debaser says 2 days a week. but thats just him...

 

[Debaser]

Well the DC training is 3 days a week.

HST is 3 full body workouts a week but it's more complicated than that. Gradual loading n such...

And oak, you can work out 5 times a week if you want. Or, you could gain some actual muscle by trying the DC program I outlined.

No one, I repeat, NO ONE should work out 5 days a week unless they have pro genetics (e.g. coleman, etc.).

 

[valerie]

MW-I would strongly suggest actually taking a day now and finding your max at each rep, scheme then do the stratigic DECONDITIONING. Then start the program. Two weeks of 15 reps,two weeks 10 reps, 2 weeks 5 reps and finally 2 weeks (if you can if not then take the 9 days off) of 5 rep negs.

Don't be stupid like I was and try and guess your wts. Because more than likely you will overestimate the wt and have to make adjustments.

This program has shown me that I can make great gains wo only 3 times per week.

Read the site and forum to see how other people have done the program. Good Luck!valerie