HST and HIIT

[veritas]

I'm new to lifting and have a few questions after searching this site.

Right now I'm 6' 3", about 227lbs. I would estimate my bodyfat at about 25%.

My main goal is to look well defined. I don't want to look big, but rather cut.

I know this is achieved mostly through diet, and I have my diet in check. I'm eating about 2000 to 2500 calories a day, doing about 40/40/20 of carbs/protein/fat. I eat numerous small meals throughout the day, trying to taper my carbs off throughout the day.

I'll also take, per some peoples suggestion, Lipo6 and whey protein post exercise. For everyones opinion on fat burners, I've taken ones in the past and it did help, but whether it was strictly a placebo effect, I don't know.

I've been reading about HST, but it says between lifting sessions to take rest days and do no real work. Is this true? Is it safe/reasonable/effective to do
M: HST
T: HIIT cardio
W: HST
R: HIIT cardio
F: HST
S: off
S: off

or am I best to just do HST? I'd think since I am going for a cut look, it makes more sense to do both, since fat burning is of the most importance right now.

Any suggestions?

[totalchaos]

now what is hst exactly?

[Blaze]

Originally Posted by totalchaos

now what is hst exactly?

It is Hyperrophy Specific Training.

http://www.hypertrophy-specific.com/hst_notes.html

[etothepii]

I do HST. I enjoy HIIT for cardio too. I got very good results in my first HST cycle, but I was a complete newbie, and newbies always get good results!!

Right now, I'm bulking, so my BF is going up. I think you should go with your plan, if you have the energy. You could light cardio in Thursday, then HIIT on Saturday. Rest on Sunday. That way, Thursday is more of a recuperative day. It depends on how you feel, though.

[SarahPT]

Personally when I've done HST I do some cardio, because maintaining some cardiovascular endurance is important to me. If your goal is to look defined, not big, I would keep some cardio in.

Sarah

[.V.]

HST, just like any other style of weight training will not make you into a mass monster overnight. I did gain 1 inch on everthing my first training cycle with it after 3 years of training using other methods. Now, in my second cycle it's obvious I'm not getting another quick inch.

Do your weights, get bigger and stronger, keep up the cardio to keep fat in check, enjoy yourself and watch you body keep getting better. Have no fear of getting too huge - it just can't happen for most of us even if we try. It takes spectacular genetics, perfect workouts, perfect diet and total dedication to size to get too big.

The most important thing is that you eat well, train regularly and enjoy it. The improvements will keep coming if you do this.

One warning though, pay close attention to your food - if you aren't eating enough it can lead to muscle loss and fat gain - it happened to me when I thought I only needed 2700-3000 cal/day and really needed 4500