HST question

[getaway]

I'm starting HST and I got this sample routine, now since im starting im guessing i should up all these excersises to 15 reps, correct?

http://www.bodybuilding.com/fun/hst1b.htm

[westside24]

no, why? I mean try it really is all u can do... I did the saem thing pretty much, but I did 1 set each, and 6-10 reps, lifting heavy as possible.

Try 15 reps, and see it works after a couple of weeks.

[.V.]

Yes, if doing HST you really do NEED to follow the principals. 2 weeks off. 2 weeks of 15's. 2 weeks of 10's. 2 weeks of 5's. Then either negatives or extend the 5's for another 2 weeks.

Once you get more advanced with it you can do things like 15,12,10,8...and so on in shorter training blocks. But when just starting it, I'll pass along what was told to me when I first tried it. IT WORKS, DON'T MESS WITH IT. DO IT LIKE DESCRIBED. And you know what? 30lbs of gains in 6 months. Yeah, it works.

[westside24]

Do you think that www.hypertrophy-specific.com is the best place to go and read about HST? Im guessing yea.. I wanna try it, its kinda like what I was doing a few months ago, but I didnt understand the progressive loading and all that stuff that Fmac was so desperately trying to help m with.

But I think I get it now, and I think I could follow this too... Hope you get results from it Getaway

[.V.]

Originally Posted by westside24

Do you think that www.hypertrophy-specific.com is the best place to go and read about HST?

Well yeah.

And there are several people here who are very familiar with HST who can answer any questions that you still have.

[getaway]

Originally Posted by .V.

Well yeah.

And there are several people here who are very familiar with HST who can answer any questions that you still have.

Can u explain it in a nutshell?

From what I figure you follow a full body split 3 times a week only doing 1-2 sets per excercise, then after two weeks raising the weight so you go 5 reps down till you reach 5, then for the last two weeks u go back up two 10 and take 2 weeks off after an 8 week cycle?

[westside24]

Originally Posted by .V.

Well yeah.

Ha.. I pictured in my head as you taking it as a trick question. haha

ok back to learning!

[.V.]

Originally Posted by getaway

Can u explain it in a nutshell?

From what I figure you follow a full body split 3 times a week only doing 1-2 sets per excercise, then after two weeks raising the weight so you go 5 reps down till you reach 5, then for the last two weeks u go back up two 10 and take 2 weeks off after an 8 week cycle?

Not a split. Just a pure full body workout. Pick one major exercise per body part. For example squat, dead, bench, row, OHP.

Before starting find your 15RM, your 10RM, your 5RM.
Then take two weeks off before you start.

Now spend the next 8 weeks doing 2 weeks of 15's with your last workout being your heaviest your 15RM. 2 weeks of 10's and so on. The last 2 weeks are supposed to be negatives to get you stronger. But you can extend the 5's or do 3's or whatever you want.

Then take another two weeks off. Reset, recalcualate, do the same thing for another 8 weeks...but a little bit heavier.

[getaway]

uh welch, im already on week 5 of this, i didnt take a two week break before starting because im going on vacation in a month, and iwont be able to workout for a few weeks, and these sets are NOT to failure correct?

[westside24]

if you want andy only to answer perhaps you should PM him.

[getaway]

it doesnt matter, anyone who knows about hst

[westside24]

I think youre only suppose to get to failure like every couple of weeks. but not every single time. I dont know though. I usually google my questions or check on youtube. or even go to HST.com