HST training

[brakes]

I got both muscle gains and strength gains. I know I got muscle gains from the measurements taken, and when I maxed out that cutting cycele my one rep maxes all increased.

HST = hyptrophy specific training

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

All the principles of hypertrophy in one program.

you stradegetic decondition your muscles for 9-12 dahys (makes them more sensitve to weight training like when you firs started out lifting) then begin the workout. The workout is a fullbody workout 3x a week since it was shown in a study that training a muscle every 24-36 hours increased hormones. Also, there are 8 weeks to the program. The first 2 weeks are 15 reps, then 2 weeks of 10 reps, the 2 weeks of 5 reps, and finally 2 weeks of negatives. Each workout you increase the weight until on your last workout of the 2nd week your at your max for that particular rep range. This principal is proggessive load.

seems like lots of sets per workout, whats everyones thought on this program, thinking of makin it my nov/dec workout..

[KetoManiac]

Originally Posted by brakes

seems like lots of sets per workout, whats everyones thought on this program, thinking of makin it my nov/dec workout..

sounds awfully familiar :confused: .

It is alot of sets per workout, but it should be no more then 20. And its really not too much if you think about it because you only rest 1.5-2 minutes between sets (.5-1 minutes between the 15's to make a bigger lactic acid buildup).

Its really a great program. Im cutting curerntly, and just did the first week of 15's, and I lost fat and gained muscle already (the first week of the entire program is the easiest week of them all lol... and you do 15 reps not 6-8).

This week is going to be hardcore though. I hope im up to it .

If you have a partner who is willing to work it with you then it is an OK workout to use. Not one you can use by yourself.

[brakes]

Originally Posted by KetoManiac

(the first week of the entire program is the easiest week of them all lol... and you do 15 reps not 6-8).

This week is going to be hardcore though. I hope im up to it .

ok, i was figuring on doing the 10rep sample workout they had listed...

[KetoManiac]

Originally Posted by brakes

ok, i was figuring on doing the 10rep sample workout they had listed...

What do you mean? Most likely the weights used in the sample wont match your weights. But if you mean the exercises, then thats okay.

[brakes]

Originally Posted by KetoManiac

What do you mean? Most likely the weights used in the sample wont match your weights. But if you mean the exercises, then thats okay.

yeah thats what i meant... followin the excersizes not the weights, and you think it would be ok to like replace tricep extensions with skull crushers and other moves with similar focuses?

[KetoManiac]

Originally Posted by brakes

yeah thats what i meant... followin the excersizes not the weights, and you think it would be ok to like replace tricep extensions with skull crushers and other moves with similar focuses?

yeh of course. This is what im doing:

squats 2 sets
stiff legged deadlifts 2 sets
one armed dumbell rows 2 sets
bent over barbell rows 2 sets
flat dumbell bench press 2 sets
chest flyes 1 set
military press 1 set
upright rows 1 set
bent over lateral raises 1 set
shrugs 1 set
barbell curls 2 sets
skull crushers 2 sets
wrist curls 2 sets
weighted crunches 2 sets
weighted calf raises 2 sets

during the 15's i take 30-60 seconds between sets, and during the rest I take around 90-120 seconds between sets.

[brakes]

Originally Posted by KetoManiac

during the 15's i take 30-60 seconds between sets, and during the rest I take around 90-120 seconds between sets.

how much did you step down in weight to compensate for the large amounts of reps?

[KetoManiac]

Originally Posted by brakes

how much did you step down in weight to compensate for the large amounts of reps?

What do you mean? do you mean each workout how much did I incremenet up? or do you mean how was I able to get 15 reps on all 2 sets?