Time for me to try HST

[Dins_PR]

Okay, a friend of mine and I are starting out HST to see how it goes. Here is what I've drawn up to do, it looks like alot of sets, and it is, but it's everything I do in a week when I workout each body part on it's own day once a week. Plus it won't take me much longer because of the reduced sets plus there isn't much need to rest between 1 set of Flyes and 1set of leg extensions. So here it is.

Incline Bench
Flat Bench
Flyes
Rows
Pulldowns
Pullups
V-Bar pulldowns
Skull Crushers
BB Curls
Hammer Curls
Leg Press/Squats
Leg Curls
Leg Extensions
Military Press
Lateral Raises
Abs
Lower Back

How does that look? Anything I should add, or recommendations on where I should go 2 sets instead of 1. Also, I'm probably going to go, 15-10-5 then repeat, so only a 6 week session instead of 8 or 10.

[etothepii]

I've just finished my first week of my first cycle of HST. In the first few workouts, you may feel like you've made a mistake -- too easy. But it get harder. Make sure you are feeling the burn. Slow the reps waaaaayyy down if you need to.

For your workout, it seems to be recommended that you alternate similar exercises on different days. That is, pullups on Mon., pul down on wed., pullups agaon Fri., etc. Same thing for BB curls and hammer curls, etc.
I have two full body workouts that I alternate, making sure to add to the weight each time I workout.
Lots of guys pick one exercise per muscle group and stick to just that throughout the whole process, and the results seem to be great. Remember, low volume allows you to workout every 48 hours.

Many guys find a lot of growth during weeks 7 and 8 doing negatives. If you can do them, they might pay off.

Last, did you do the 9 to 14 day deconditioning period before you started? That's a critical component!

Most guys on the HST web site are doing a 1x15 for two weeks, 2x10 for two weeks, 3x5 for two weeks, then 3x5 neg's for two weeks rep/set pattern. This keeps total volume within a similar range for each workout.

The key claim to this program is getting more by doing less... not in a lazy way, but by applying the science behind muscle growth. You may like to do three lat exercises, for example, but you may grow more by keeping it to just one.

If you haven't done so, go to the HST/HSN website, and download the HST e-book. I printed it out (something like 145 pages) and put it in a binder. It has all the info you need on how to set up your program, plus some extra stuff.

[etothepii]

Looking back on your exercises, I'd say number the first 16 (counting squats and leg presses as two separate exercises). Do odd exercises in one workout, even exercises in another. Alternate workouts. Maybe throw in some calf exercises for each workout too. Abs and lower back can be combined with cardio on off days if you like.

[abarlament]

I think you are doing way too many exercises.

Originally Posted by etothepii

Most guys on the HST web site are doing a 1x15 for two weeks, 2x10 for two weeks, 3x5 for two weeks, then 3x5 neg's for two weeks rep/set pattern. This keeps total volume within a similar range for each workout.

I don't understand why they are doing more sets with the heavier weights. Volume can be measure not only in sets or reps, but in total tonnage, too. Consider that the following was taken straight from the HST web site:

......researchers found that doing a single set of each exercise was equally effective as doing three sets of the same movements in increasing the subjects one repetition maximum (1RM) on bench press. The take home message is that you needn't do more than a single work set to achieve the same relative gains of doing multiple sets....

What am I missing?

[etothepii]

Originally Posted by IronMan

I don't understand why they are doing more sets with the heavier weights. Volume can be measure not only in sets or reps, but in total tonnage, too. Consider that the following was taken straight from the HST web site:

What am I missing?

Althoug I've studied quite a bit on this, I am no expert. Here's a relevant FAQ from their wite:
http://www.hypertrophy-specific.info...ST;f=13;t=4628

[etothepii]

......researchers found that doing a single set of each exercise was equally effective as doing three sets of the same movements in increasing the subjects one repetition maximum (1RM) on bench press. The take home message is that you needn't do more than a single work set to achieve the same relative gains of doing multiple sets....

One thing about this quote, it's specific to increasing strength, not necessarily hypertrophy. This may be an assurance to those who worry that starting an HST cycle my have negative effects on strength. (???)

[Dins_PR]

I don't think I'm doing too many exercises. If you think about it, before I was doing 4 chest exercises a week, 3 sets each for 12 total sets, now I'm only doing 3 exercises 3 times a week for 9 sets. I've toned down how many exercises I'm doing per body part so I get less total sets at the end of the week than I did before.

It just looks like alot because it's a long list, but only doing one set helps.

[etothepii]

The number of exercises, IMHO doesn't matter. The HST people cite research that shows that multiple exercises of the same muscle, or variations on the same exercise on a muscle doesn't have any better effect (in terms of hypertrophy) that a single exercise of that muscle. So why not keep it simple? There are testimonies of guys gaining mass through an HST cycle only consisting of five or six exercises total! On the other hand, it can't hurt to vary the exercises that much either, unless you are contributing to overwork or injury. Then you should scale it back (with your experience in body building, I'm sure you know that already.)

One thing in your post, and I may be reading it wrong, is that you seem to say you are going to do 15's, 10's, 5's, then 15's, 10's and 5's again. If so, that must mean you are going lighter weight to heavier, then back to lighter to heavier again. That contradicts one of the HST principles, and may not yield the results you want. You should always progress toward heavier weight. The only way to go back to lighter weight again is to go through the SD period again.

[abarlament]

Originally Posted by Dins_PR

I don't think I'm doing too many exercises. If you think about it, before I was doing 4 chest exercises a week, 3 sets each for 12 total sets, now I'm only doing 3 exercises 3 times a week for 9 sets. I've toned down how many exercises I'm doing per body part so I get less total sets at the end of the week than I did before.

It just looks like alot because it's a long list, but only doing one set helps.

Why don't you do the same exercise for more sets? It would lead to better strength gains (through the CNS). Also, you have stuff like skullcrushers in there, I think you'd be better off saving them for later in the cycle and doing them as stretch point exercises.

[Dins_PR]

That's it! No more HST! Plus, I'll never take tips from someone that goes to OU, OSU straight up what!

I could use a little less caffeine this morning. The problem with this plan is that is it so structured, I'm going to Panama (the country) next week then back for 2 days, then off to Mississippi for 6 weeks, constantly traveling makes it tough.

[abarlament]

Hahaha! What about someone in Army ROTC too eh

Yea, having life interrupt your routine is tough. Gotta do what you gotta do though. Are you vacationing in Panama or is it AF related? I assume Miss is a training assignment?