HST (training) - Page 2

**Sholiz** · 05-23-2005, 08:51 PM

Not bad ole e-father! Not bad at all ...

You're going to have to show me this HST stuff, and I'll show you a day of Doggcrap ... deal?

**MurphMan** · 05-23-2005, 08:53 PM

Quote:

Originally Posted by powerman2000

We have very similar builds, bro!

I'm also 6'2" and am at 212. I would be much heavier, but my legs are still very atrophied from my accident.

**DarkFalcon** · 05-23-2005, 10:00 PM

Looking great bro! I lightened the one pic so it showed up better. Great size!

**jiza101** · 05-23-2005, 11:18 PM

Quote:

Originally Posted by DarkFalcon

Looking great bro! I lightened the one pic so it showed up better. Great size!

/faints
Great size bro, i wish i had arms like that

Dont point those gunz at me

**powerman2000** · 06-02-2005, 05:00 AM

Well, tonight was the last workout for my 12 rep, 2 week mini cycle. I'd like to point out right away that my bodyweight at the end of my workout was 222 lbs. I exceeded some of my projected 12 rep maxes, which was cool. I got too greedy, however, on DB seated shoulder presses and I only did 11 reps instead of 12. The notations where I add (easy) means that I probably could have done more weight at the same number of repetitions. It is becoming apparent to me that HST is also producing some good strength gains. This Friday I will start my 10 rep mini cycle. I think it is going to become more challenging for me to gauge my 8 rep and 5 rep maximums since I am much stronger at lower reps. I have better fast twitch mass than slow twitch. That is why I was a pretty good powerlifter. The important thing to compare in my numbers is the increases in the weight used for each exercise when compared to each previous mini cycle. I'll wait to post more pics of myself when I've completed the 5 rep mini cycle. That'll be 6 weeks from now.

1. Incline Barbell Press 1x12 with 225lbs (easy)
2. Decline Barbell Press 1x12 with 205lbs (easy)

3. Squat Press Machine 1x12 with 585lbs ass to grass (easy)
4. Seated DB Shoulder Press 1x11 90lb dumbells (hard) ~i got greedy~ :o

5. SLDL 125lb DBs 1x12 (no straps

)
6. T-Bar Rows 1x12 265lbs

7. Hammer Strength Shoulder Press 1x12 245lbs
8. Hammer Strength Lat Pull down 1x12 295lbs

9. Seated Rear Delt Lateral Machine 1x12 32.5lbs on each side (hard)
10. Seated DB Curls 1x12 40lb DBs (very strict, hard)

11. Skull Crushers on Decline Bench 1x12 110lb fixed weight curl bar (hard)
12. Barbell Shrugs 1x12 315lbs (all the way up)

13. Standing Calve Toe Raises Machine 1x12 300lbs (hard)
14. Machine Ab Crunches 1x12 185lbs

dhshockey4 · 06-03-2005, 04:04 AM

just finished my second to last day of 15 reps, at first i wasnt liking HST very much, everything was too ez, and i didnt feel much of a workout, but today i finally felt it. it was nice and now i m actually looking forward to my next workout, prior to today i just wanted to get it over with. i havent noticed much of anything, but that i m sure feeling the lactic acid. its nice, but from what i have read it doesnt really help into bulding muscle, but thats ok, i guess what the later weeks are for. i guess i will have to keep everyone posted on how this works out

**powerman2000** · 06-03-2005, 10:48 AM

I've been reading like a mad dog all night and I've realized that I need more periodization in my training protocol so that will conclude my HST for now. I'm still trying to decide what to try next to keep my muscles from accomodation. Whatever I choose you can be sure it will involve some high volume.

**powerman2000** · 06-16-2005, 07:05 AM

Ok, I made my decision last week. After a lot of reading, I decided to employ a HVT protocol and with it use the periodization techniques that I learned about. I've been at it for just over 1 week and it brutal.

I'm training each bodypart 2x per week.

Monay-Upper Body-heavy weight with lower reps
Tuesday-Lower Body-Lighter weight with higher reps
Wedsnesday-Off
Thursday-Upper Body-Lighter weights with higher reps
Friday-Lower Body-Heavy weights with lower reps
Saturday-Off
Sunday-Off

Intensity is the same for every workout, high. On all working sets I go to failure or as close as I can estimate. My body has responded immediately. A better response than HST provided me. One thing in particular is my vascularity. I have seen a vast increase in my upper body in particular. Its weird, but very cool. Since I have some pics in this thread, I am planning on taking some more pics at the end of summer and post them here for a comparison. Then you all can be the judge and see for yourselves whether or not HVT really works. Until then.

LoveThyPain · 06-24-2005, 02:26 PM

Quote:

Originally Posted by powerman2000

Ok, I made my decision last week. After a lot of reading, I decided to employ a HVT protocol and with it use the periodization techniques that I learned about. I've been at it for just over 1 week and it brutal.

I'm training each bodypart 2x per week.

Monay-Upper Body-heavy weight with lower reps
Tuesday-Lower Body-Lighter weight with higher reps
Wedsnesday-Off
Thursday-Upper Body-Lighter weights with higher reps
Friday-Lower Body-Heavy weights with lower reps
Saturday-Off
Sunday-Off

Intensity is the same for every workout, high. On all working sets I go to failure or as close as I can estimate. My body has responded immediately. A better response than HST provided me. One thing in particular is my vascularity. I have seen a vast increase in my upper body in particular. Its weird, but very cool. Since I have some pics in this thread, I am planning on taking some more pics at the end of summer and post them here for a comparison. Then you all can be the judge and see for yourselves whether or not HVT really works. Until then.

Excellent bro! I like the way ur routine is structed.. can u give me a break down of what the workouts look like? i would be looking to implement this routine also...

**powerman2000** · 06-25-2005, 07:43 AM

Quote:

Originally Posted by LoveThyPain

Excellent bro! I like the way ur routine is structed.. can u give me a break down of what the workouts look like? i would be looking to implement this routine also...

Sounds like I might need to start a log of my own? I will if you want me to.

STUD · 07-06-2005, 03:58 PM

Keep it up. I was on my third week of my first HST cylce but I missed 2 consecutive workouts so I quit. I am going to go back to it sometime soon though.

CDB · 07-06-2005, 07:38 PM

Quote:

Originally Posted by SULLYSIZED

Keep it up. I was on my third week of my first HST cylce but I missed 2 consecutive workouts so I quit. I am going to go back to it sometime soon though.

Been lurking here for a while, nice to HST reaching a wider audience. I'd definitely recommend the message boards over at the HST site for advice and information, for HST and anything else. Lots of knowledgable people over there. Since I've done this type of routine more than a few times, I'd be happy to answer any questions, or point you to a resource where you can find the answer quickly if I can't answer in a way I feel is satisfactory.

**powerman2000** · 07-07-2005, 05:11 AM

After learning more and trying HST it has become clear to me now that HST is an inferior training protocol to the more higher volume protocols. Every workout is not intense enough and doesn't have enough volume to stimulate maximum amounts of hypertrophy. :weight_li

dhshockey4 · 07-07-2005, 07:41 PM

Quote:

Originally Posted by powerman2000

After learning more and trying HST it has become clear to me now that HST is an inferior training protocol to the more higher volume protocols. Every workout is not intense enough and doesn't have enough volume to stimulate maximum amounts of hypertrophy. :weight_li

amen to that. i stopped doing it after a few weeks because i wasnt motivated enough to do it, cuz i just did not feel it would work. glad to hear someone else say it

CDB · 07-07-2005, 07:53 PM

Quote:

Originally Posted by powerman2000

After learning more and trying HST it has become clear to me now that HST is an inferior training protocol to the more higher volume protocols. Every workout is not intense enough and doesn't have enough volume to stimulate maximum amounts of hypertrophy. :weight_li

You can up the volume if you feel it's necessary, both of worksets and drop sets after worksets, which are recommended. The primary inducer of hypertrophy is damage to the cells caused by lifting a certain load. Volume provides metabolic stress which helps induce the proper signalling, and also helps with sarcoplasmic hypertrophy to go along with the myofibular hypertrophy. The thing is sarcoplasmic hypertrophy is limited by myfibular, because the size of the muscle cell can only grow in proportion to its nucleus.

The basic HST routine isn't the best for most people. It didn't even work that well for me at first. However, sticking with it and tweaking it within the general principles leads to great results in the long term. The science behind it is sound, and I appreciate it because it's one of the few routines where the 'developer' cites the research and gives credit where it's due to the people behind the research.

If I could recommend you try something next time you get the chance and feel like doing something different, do the cluster version of HST, or if you want my own cluster version of HST. It's failry simple. Get your rep maxes for the fives, and that's all you need. Keep the cycle to six weeks, figure out the weights for each workout simply by decreasing the weight by ten percent every workout until you hit the beginning. Chose a rep range that you feel will work for you as far as volume goes, for me 20 works well. Then just do however many sets you need to do to hit twenty reps for each exercise, each workout. One exercise cluster may look like this:

2 sets, 7 reps
1 set, 4 reps
1 set, 2 reps

This type of setup keeps volume constant which seems to work well for a lot of people. Don't be afraid or nervous about starting out with a weight you feel is too low, the range of weight used over the course of the cycle determines the cycle's success to a great degree.

It's also very important to get a proper deconditioning. I'd say two weeks minimum of no lifting. One week just doesn't cut it, and a lot of people don't think two is enough to get the kind of deconditioning needed. I think this is confirmed as most people respond best towards the end of the tens and through the fives, which is why I always keep my 15 and 10 microcycles to one week each. I think you'd be surprised with the results, size and strength wise when you tweak the program to better suit you.

Younglifter14 · 07-08-2005, 07:00 AM

Quote:

Originally Posted by powerman2000

After learning more and trying HST it has become clear to me now that HST is an inferior training protocol to the more higher volume protocols. Every workout is not intense enough and doesn't have enough volume to stimulate maximum amounts of hypertrophy. :weight_li

increase the volume :sleepy:, HST isnt low volume

**powerman2000** · 07-08-2005, 07:08 AM

Quote:

Originally Posted by Younglifter14

increase the volume :sleepy:, HST isnt low volume

Maybe not for you, but in general it is low volume. Take your chest for example. I don't think anyone doing HST does 30+ working sets of chest exercises in a week, let alone in 1 single workout. Also, not every single workout takes you to failure by design and that is a big problem too.

Younglifter14 · 07-08-2005, 07:17 AM

Quote:

Originally Posted by powerman2000

Maybe not for you, but in general it is low volume. Take your chest for example. I don't think anyone doing HST does 30+ working sets of chest exercises in a week, let alone in 1 single workout. Also, not every single workout takes you to failure by design and that is a big problem too.

what do you mean, you split the volume over the week, if you used to doing 9 sets for chest to grow, you do 3 sets each workout (3 x 3 = 9 sets).

Failure isnt needed for growth, HST principals get around that

HST isnt low volume at all, alot of people make that mistake, the advanced trainees do real high volume with it, AM/PM splits with tons of sets and 6x per week training

05-23-2005, 08:51 PM	#31
Sholiz Soldier In Progress Join Date: Mar 2005 Location: Michigan Posts: 3,431 Recipes: 3 Rep Power: 230	Not bad ole e-father! Not bad at all ... You're going to have to show me this HST stuff, and I'll show you a day of Doggcrap ... deal? __________________ You hear me before you see me, I got King Kong in the trunk

06-02-2005, 05:00 AM	#35
powerman2000 The Old Moderator Join Date: Apr 2005 Location: Colorado Posts: 4,127 Recipes: 0 Rep Power: 200	End of 4 weeks of HST Well, tonight was the last workout for my 12 rep, 2 week mini cycle. I'd like to point out right away that my bodyweight at the end of my workout was 222 lbs. I exceeded some of my projected 12 rep maxes, which was cool. I got too greedy, however, on DB seated shoulder presses and I only did 11 reps instead of 12. The notations where I add (easy) means that I probably could have done more weight at the same number of repetitions. It is becoming apparent to me that HST is also producing some good strength gains. This Friday I will start my 10 rep mini cycle. I think it is going to become more challenging for me to gauge my 8 rep and 5 rep maximums since I am much stronger at lower reps. I have better fast twitch mass than slow twitch. That is why I was a pretty good powerlifter. The important thing to compare in my numbers is the increases in the weight used for each exercise when compared to each previous mini cycle. I'll wait to post more pics of myself when I've completed the 5 rep mini cycle. That'll be 6 weeks from now. 1. Incline Barbell Press 1x12 with 225lbs (easy) 2. Decline Barbell Press 1x12 with 205lbs (easy) 3. Squat Press Machine 1x12 with 585lbs ass to grass (easy) 4. Seated DB Shoulder Press 1x11 90lb dumbells (hard) ~i got greedy~ :o 5. SLDL 125lb DBs 1x12 (no straps ) 6. T-Bar Rows 1x12 265lbs 7. Hammer Strength Shoulder Press 1x12 245lbs 8. Hammer Strength Lat Pull down 1x12 295lbs 9. Seated Rear Delt Lateral Machine 1x12 32.5lbs on each side (hard) 10. Seated DB Curls 1x12 40lb DBs (very strict, hard) 11. Skull Crushers on Decline Bench 1x12 110lb fixed weight curl bar (hard) 12. Barbell Shrugs 1x12 315lbs (all the way up) 13. Standing Calve Toe Raises Machine 1x12 300lbs (hard) 14. Machine Ab Crunches 1x12 185lbs __________________ Don't forget to periodize Best BP 507 lbs competitive Best Squat 705 lbs competitive Best DL 650 lbs competitive Guns don't kill people, men who come home early do. My workout log http://www.ironmass.com/forums/showthread.php?t=6247 Last edited by powerman2000 : 06-02-2005 at 05:55 AM.

06-03-2005, 04:04 AM	#36
dhshockey4 New Member Join Date: May 2005 Location: Davis, CA Posts: 8 Recipes: 0 Rep Power: 0	finally just finished my second to last day of 15 reps, at first i wasnt liking HST very much, everything was too ez, and i didnt feel much of a workout, but today i finally felt it. it was nice and now i m actually looking forward to my next workout, prior to today i just wanted to get it over with. i havent noticed much of anything, but that i m sure feeling the lactic acid. its nice, but from what i have read it doesnt really help into bulding muscle, but thats ok, i guess what the later weeks are for. i guess i will have to keep everyone posted on how this works out

06-03-2005, 10:48 AM	#37
powerman2000 The Old Moderator Join Date: Apr 2005 Location: Colorado Posts: 4,127 Recipes: 0 Rep Power: 200	I've been reading like a mad dog all night and I've realized that I need more periodization in my training protocol so that will conclude my HST for now. I'm still trying to decide what to try next to keep my muscles from accomodation. Whatever I choose you can be sure it will involve some high volume. __________________ Don't forget to periodize Best BP 507 lbs competitive Best Squat 705 lbs competitive Best DL 650 lbs competitive Guns don't kill people, men who come home early do. My workout log http://www.ironmass.com/forums/showthread.php?t=6247

06-16-2005, 07:05 AM	#38
powerman2000 The Old Moderator Join Date: Apr 2005 Location: Colorado Posts: 4,127 Recipes: 0 Rep Power: 200	Ok, I made my decision last week. After a lot of reading, I decided to employ a HVT protocol and with it use the periodization techniques that I learned about. I've been at it for just over 1 week and it brutal. I'm training each bodypart 2x per week. Monay-Upper Body-heavy weight with lower reps Tuesday-Lower Body-Lighter weight with higher reps Wedsnesday-Off Thursday-Upper Body-Lighter weights with higher reps Friday-Lower Body-Heavy weights with lower reps Saturday-Off Sunday-Off Intensity is the same for every workout, high. On all working sets I go to failure or as close as I can estimate. My body has responded immediately. A better response than HST provided me. One thing in particular is my vascularity. I have seen a vast increase in my upper body in particular. Its weird, but very cool. Since I have some pics in this thread, I am planning on taking some more pics at the end of summer and post them here for a comparison. Then you all can be the judge and see for yourselves whether or not HVT really works. Until then. __________________ Don't forget to periodize Best BP 507 lbs competitive Best Squat 705 lbs competitive Best DL 650 lbs competitive Guns don't kill people, men who come home early do. My workout log http://www.ironmass.com/forums/showthread.php?t=6247

07-06-2005, 03:58 PM	#41
STUD Amateur Join Date: Jun 2005 Location: In the squat rack, doing hot broads Posts: 45 Recipes: 0 Rep Power: 0	Keep it up. I was on my third week of my first HST cylce but I missed 2 consecutive workouts so I quit. I am going to go back to it sometime soon though.

07-07-2005, 05:11 AM	#43
powerman2000 The Old Moderator Join Date: Apr 2005 Location: Colorado Posts: 4,127 Recipes: 0 Rep Power: 200	After learning more and trying HST it has become clear to me now that HST is an inferior training protocol to the more higher volume protocols. Every workout is not intense enough and doesn't have enough volume to stimulate maximum amounts of hypertrophy. :weight_li __________________ Don't forget to periodize Best BP 507 lbs competitive Best Squat 705 lbs competitive Best DL 650 lbs competitive Guns don't kill people, men who come home early do. My workout log http://www.ironmass.com/forums/showthread.php?t=6247

07-08-2005, 07:25 AM	#49