Hst

[buff151]

I'm going back to an HST workout, despite the current trend of almost everyone working out on a hypertophy once a week split. Is anyone in here on an HST workout, and if so what does it look like? I'm going back to it, and would like suggestions for a new HST workout. (please, if you are going to reply know what HST is)
scott

[ebon00]

I'm not on one right now but had decent success with a phase earlier this year. I experimented a bit and kicked it up to fours days a week and alternated exercises to be able to get more varitey. I also did only one exercise for each muscle group per day and did 2 sets each. It looked something like this:

Monday:

Squat
Lying leg curl
Bent over row
Pulldown
Machine bench press
Military press
Barbell curl
Pushdown
Seated calf raise

Tuesday:

Sissy squat
Stiff leg deadlifts
Dumbell row
Machine pullover
Incline flyes
Cable laterals
Incline curl
Overhead triceps ext.
Smith calf raise

Thursday:

(repeat Monday)

Friday:

Leg extension
Seated leg curl
Bench row
Stiff-arm pulldown
Crossover
Lateral raise machine
Concentration curl
Kickbacks
Leg press calf raise

This schedule tends to overtrain your shoulder girdle so I stepped away from the work before the negative phase. I worked on upping my weights on Monday and Thursday while the other two workouts were less seriosu about that, if the weight felt really heavy I let it stay the same for both weeks of that rep-range.

[Alex(AJ)]

i've looked at them but never jumped on the HST bandwagon. personally, i doin't think it's that great of a "theory"

[ebon00]

Originally posted by Alex(AJ)
i've looked at them but never jumped on the HST bandwagon. personally, i doin't think it's that great of a "theory"

I agree that some criticism can be thrown at the theory but I think it has some good points. It's not something I would recommend as a core program but it's very effective for limited cycles because it alters so many of the usual parameters in bodybuilding (frequency for sure). It's also a good pick-me-up program since it doesn't call for you to push it to the absolute edge so a cycle of HST after a few months of heavy training should work pretty well I think.

[Adam74]

What's HST?

Thanks

[Alex(AJ)]

Originally posted by Adam74
What's HST?

Thanks

hypertrophy specific training

a few boards jumped on it a while back, can't think of anybody off the top of my head who's still doing it/likes it

[buff151]

Typical Hypertrophy Split
Monday Chest/Tris
Bench Pressx4
Peck Deckx2

HST Workout Program
Monday/Wednesday/Friday
Bench pressx2


At the end of the week, the sets/workload is around the same for both of the workouts. The only difference is frequency and the number of exersizes. On a hypertrophy once a week split up to 4, but usually around 3, exersizes can be used. On the other hand, only 1-2 exersizes are used on a HST split. That's the idea of HST for whoever asked that question. I have to agree with Ebon on this one. It's a good change up for the muscles, and for a person as a lifter mentally. I'm going back to it for around 3 weeks.
scott