A few questions about HST training.

Mr VW · 13-Feb-04, 11:59 PM

Well Ive decided to start my HST program in the next couple days but I have a question about the whole thing pretty much. The website makes it sound confusing and I get confused easily. I dont understand the way that they describe the amount of volume used. Also about negatives, I don't know what that is. If someone could explain this in depth without giving me a link that would confuse me more I would really appreciate it. I understand a lot of it and if I was explained the HST program by someone who isnt a scientist I would understand it a lot more. Also if people are on the HST program or have been on the HST program and would like to post their routine that might help.

Thanks to everyone that helps me out.

KetoManiac · 14-Feb-04, 12:32 AM

Quote:

Originally Posted by Mr VW

Well Ive decided to start my HST program in the next couple days but I have a question about the whole thing pretty much. The website makes it sound confusing and I get confused easily. I dont understand the way that they describe the amount of volume used. Also about negatives, I don't know what that is. If someone could explain this in depth without giving me a link that would confuse me more I would really appreciate it. I understand a lot of it and if I was explained the HST program by someone who isnt a scientist I would understand it a lot more. Also if people are on the HST program or have been on the HST program and would like to post their routine that might help.

Thanks to everyone that helps me out.

Keep reading over the article. Eventualy you will get it.

The total volume should be split up over a week. For isntance, if you do 9 sets for chest, then each fullbody workout should be 3 sets. 3x3=9. So you will still be doing 9 sets.

Negatives is when someone does the positive portion of the exercise for you, but has you do the negative portion. YOu usually do this with heavier weight then your 1 rep max.

HST is kinda a long program to explain. If you really dont get it, ill explain it tommorow morning.

Mr VW · 14-Feb-04, 12:49 AM

Ok thanks for that. But with the volume isnt the whole program split up into two weeks. So say if I do 9 sets than Ill be doing 18 per week just for chest. That seems like too little.

KetoManiac · 14-Feb-04, 12:55 PM

Quote:

Originally Posted by Mr VW

Ok thanks for that. But with the volume isnt the whole program split up into two weeks. So say if I do 9 sets than Ill be doing 18 per week just for chest. That seems like too little.

No. Its chronic stimuli as opposed to acute stimuli.

Your basically just splitting up the volume over ONE week.

Although each rep range phase is 2 weeks, that doesn't matter.

The total volume is still split over the week,

So if you would do 6 sets per bicep on a normal routine, you would do 6 sets each week since thats how you normally did it with acute stimuli.

ebon00 · 17-Feb-04, 09:02 AM

Quote:

Originally Posted by Mr VW

That seems like too little.

It's not. Remember that you'll be working each muscle 3 times a week and increasing the load at each workout. The lowdown on HST is this: hypertrophy is directly influenced by increasing the load, not the actual load. So we increase the load. Here's how it breaks down:

For 2 weeks you do 15-rep sets. The last workout of this 2-week phase should have you hitting your 15-rep max for every exercise (which you should test beforehand). So you see what kind of weight progression you can use (check the weights in your gym) and count backwards. Volume was covered by KetoManiac.

The same goes for the other phases. Test your rep max and work up to it over a pre-defined number of workouts (6 in this instance, the 6th workout will be the max workout).

**jgriffith** · 17-Feb-04, 09:21 AM

I just started my HST program yesterday, holy crap, I didnt think that the first 2 weeks would be intense at all, But after supersetting and really concentrating on my form to make the light weight burn I was feeling it. The pump you feel from this is great, You'll feel almost an immediate increase in the hardness of your muscles. I'm really looking forward to the upcoming weeks.

**jgriffith** · 17-Feb-04, 09:26 AM

This is what my first 2 weeks looks like, I do this mwf and throw in a leg workout once a week as I'm upping my cardio and dont like my legs to be sore when running.

My 15 Rep Max is represented in workout #6

Exercise 1 2 3 4 5 6

Incline DB: 50 50 55 60 60 65

Curls DB: 30 30 35 35 40 40

Lat Raises: 15 15 20 20 25 25

Lat PD: 100 110 120 130 140 140

Bent Rows: 50 50 55 60 60 65

Shrugs: 55 60 65 70 70 75

Flat Bench: 125 135 145 155 160 170

Rear Delts: 20 20 25 25 30 30

Skull Crushers: 50 50 60 60 70 70

Seated Row: 100 110 120 130 140 140
(wide grip)