HST + Regular Trainign : help me out : check it out

~~PROD1GY~~ · 01-26-2006, 11:35 PM

Hey. Im trying to get in shape, gain proportion and size.
My legs are by far my smallest muscle, and I heard of HST's great size gains. So how is this crazy split:
Monday: OFF
Tuesday: Legs w/ HST
Wednesday: Chest/Tricep
Thursday: Legs w/ HST
Friday: OFF
Saturday: Legs w/ HST
Sunday: Back/Biceps

Could something like that work

Dex · 01-27-2006, 12:35 AM

It could work.
What you are really saying is that you want to hit legs three days a week.
There is plenty of room for customizing your routine.
Or you could go with:
Day 1 upper
Day 2 lower
Day 3 upper
Day 4 lower
Day 5 rest
day 6 lower
day 7 rest
You been over to the HST site to read up?
http://hypertrophy-specific.com/hst_index.html

~~PROD1GY~~ · 01-27-2006, 01:00 AM

Yeah hitting legs 3x a week with HST principles. I dont know how well thats going to work with X-Factor, but I just dont feel confortable training 3x a week.

**DJSTARER** · 01-27-2006, 01:21 AM

I like the idea, but there is a problem. You will be training ur legs with low volume each day. You will get some growth, but if it is not a full body HST, you may not get all the good chemicals you need to grow. I've done a few HST cycles myself, and have had fair results. I see what you are trying to get at here, but the volume is too low to just be working out 1 body part for maybe 2 or 3 sets 3X a week.

**powerman2000** · 01-27-2006, 02:06 AM

Quote:

Originally Posted by DJSTARER

I like the idea, but there is a problem. You will be training ur legs with low volume each day. You will get some growth, but if it is not a full body HST, you may not get all the good chemicals you need to grow. I've done a few HST cycles myself, and have had fair results. I see what you are trying to get at here, but the volume is too low to just be working out 1 body part for maybe 2 or 3 sets 3X a week.

This is correct. HST is not an optimal protocol for achieving maximum hypertrophy and size gains.

High Volume, not to failure, and periodization is a better recipe for size gains. I usually prefer to think of volume in terms of a weekly basis as well and not just per workout session.

~~PROD1GY~~ · 01-27-2006, 02:24 AM

Oh alrighty thanks.
Do you think I could run HST straight after X-Factor, maxing out in the last week of it and no 2 week rest? Kinda dont have the half a month to waste

**powerman2000** · 01-27-2006, 05:38 AM

Quote:

Originally Posted by PROD1GY

Oh alrighty thanks.
Do you think I could run HST straight after X-Factor, maxing out in the last week of it and no 2 week rest? Kinda dont have the half a month to waste

I guess I didn't make myself clear before.

HST, as written on their official website, is a crap protocol for size gains.

~~PROD1GY~~ · 01-27-2006, 06:14 AM

As long as it works lol

**powerman2000** · 01-27-2006, 12:41 PM

Quote:

Originally Posted by PROD1GY

As long as it works lol

It doesn't.

01-26-2006, 11:35 PM	#1
~~PROD1GY~~ Banned Join Date: Jan 2006 Posts: 386 Recipes: 0 Rep Power: 0	HST + Regular Trainign : help me out : check it out Hey. Im trying to get in shape, gain proportion and size. My legs are by far my smallest muscle, and I heard of HST's great size gains. So how is this crazy split: Monday: OFF Tuesday: Legs w/ HST Wednesday: Chest/Tricep Thursday: Legs w/ HST Friday: OFF Saturday: Legs w/ HST Sunday: Back/Biceps Could something like that work

01-27-2006, 01:21 AM	#4
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 4,142 Recipes: 0 Rep Power: 116	I like the idea, but there is a problem. You will be training ur legs with low volume each day. You will get some growth, but if it is not a full body HST, you may not get all the good chemicals you need to grow. I've done a few HST cycles myself, and have had fair results. I see what you are trying to get at here, but the volume is too low to just be working out 1 body part for maybe 2 or 3 sets 3X a week. __________________ My philosophies on training: "Extreme training yields extreme results" "Just because you can, does not mean you should" "The best program is the one you are not doing" Penn State Powerlifting-181 lb weightclass PGA Professional of America Current Stats: 474 Squat 601 Deadlift 320 Bench Goals for next training cycle: 500lbs squat and a total over 1400 in competition

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01-27-2006, 12:35 AM	#2
Dex Pro Stature Join Date: Sep 2005 Posts: 299 Recipes: 0 Rep Power: 8	It could work. What you are really saying is that you want to hit legs three days a week. There is plenty of room for customizing your routine. Or you could go with: Day 1 upper Day 2 lower Day 3 upper Day 4 lower Day 5 rest day 6 lower day 7 rest You been over to the HST site to read up? http://hypertrophy-specific.com/hst_index.html

01-27-2006, 01:00 AM	#3
~~PROD1GY~~ Banned Join Date: Jan 2006 Posts: 386 Recipes: 0 Rep Power: 0	Yeah hitting legs 3x a week with HST principles. I dont know how well thats going to work with X-Factor, but I just dont feel confortable training 3x a week.

01-27-2006, 02:24 AM	#6
~~PROD1GY~~ Banned Join Date: Jan 2006 Posts: 386 Recipes: 0 Rep Power: 0	Oh alrighty thanks. Do you think I could run HST straight after X-Factor, maxing out in the last week of it and no 2 week rest? Kinda dont have the half a month to waste

01-27-2006, 06:14 AM	#8
~~PROD1GY~~ Banned Join Date: Jan 2006 Posts: 386 Recipes: 0 Rep Power: 0	As long as it works lol