Opinions on Spytech's HSHT

nextteenamateur · 12-23-2005, 10:46 PM

I was wondering who here utilizes/ has utilized this training protocol and what your opinions on it are? I like the look of it and the idea of rotating which bodyparts get hit 2x a week.

**MurphMan** · 12-23-2005, 11:34 PM

Quote:

Originally Posted by nextteenamateur

I was wondering who here utilizes/ has utilized this training protocol and what your opinions on it are? I like the look of it and the idea of rotating which bodyparts get hit 2x a week.

Well, he's freaky so that says alot.........IMHO it all depends on how hard/far you tear down your muscles during a workout, to determine how often you hit a bodypart. I find that I gain the best with 4-7 days inbetween, but that is just me, and I F shit up!

**powerman2000** · 01-20-2006, 10:34 AM

It's an excellent program and carefully thought out with science to back his ideas.

**b-boy** · 01-20-2006, 04:37 PM

Quote:

Originally Posted by nextteenamateur

I was wondering who here utilizes/ has utilized this training protocol and what your opinions on it are? I like the look of it and the idea of rotating which bodyparts get hit 2x a week.

someone enlighten me on this, ive been looking since I read this thread and all i could find was a workout log were he does DC training, where is his training routine your talking about located, can you give me a link???

marlon · 01-20-2006, 05:01 PM

Quote:

Originally Posted by b-boy

someone enlighten me on this, ive been looking since I read this thread and all i could find was a workout log were he does DC training, where is his training routine your talking about located, can you give me a link???

http://ironmass.com/forums/showthread.php?t=1989

**b-boy** · 01-20-2006, 06:18 PM

Quote:

Originally Posted by marlon

http://ironmass.com/forums/showthread.php?t=1989

ahhhh thanks marlon, I read the thread and it seems interesting, just not a workout for me, the more advanced and stronger you become the more recovery you need, even spytech noted that in one of his responses, for a young athlete i think that workout would be ideal!!!! but not for someone thats been training 20+ years, this old man would never make it..LOL

**spytech** · 01-21-2006, 07:28 PM

Quote:

Originally Posted by b-boy

ahhhh thanks marlon, I read the thread and it seems interesting, just not a workout for me, the more advanced and stronger you become the more recovery you need, even spytech noted that in one of his responses, for a young athlete i think that workout would be ideal!!!! but not for someone thats been training 20+ years, this old man would never make it..LOL

haha, dont sell yourself short B

I think you could go through the SHSHT routine - just takes some getting used to.

Phase 1 really only gets hard in weeks 4 and 8 - otherwise the weeks building up to those 2 weeks are simply stages of deconditioning. Starts at really low volume, no failure, and builds up to moderate volume with some failure, then you peak at high volume with everything hitting completely failure on the overload weeks.

Phase 2 is hardest during the first few weeks when you start training with 60s rest periods while going heavy as possible with sets of 12 for everything. You will be sucking wind hardcore and the 5 day split will really have you second guessing the routine. After a few weeks, though, your conditioning will greatly improve, your stamina and endurance will go up, and you will be loving the high volume and heavy weights.

The recovery ability needed for this routine does not have to be anything special. You should overtrain in weeks 4 and 8 of phase 1, and phase 2's volume increases are so gradual your body will adapt to it before you overtrain at all. If you feel like you are, though, just cut volume a bit.

I am currently doing a westside based routine, and the recovery needed for WSB is MUCH greater than what SHSHT demands of you. WSB is based around maxing out 2x/week with heavy singles, which is very hard on your CNS. SHSHT never dips below 4 reps, and only emphasizes total failure 2 weeks out of the total 16.

pu12en12g · 01-22-2006, 10:33 AM

Quote:

Originally Posted by nextteenamateur

I like the look of it and the idea of rotating which bodyparts get hit 2x a week.

Definately worth trying in my opinion.

**b-boy** · 01-22-2006, 03:01 PM

Quote:

Originally Posted by spytech

haha, dont sell yourself short B

I think you could go through the SHSHT routine - just takes some getting used to.

Phase 1 really only gets hard in weeks 4 and 8 - otherwise the weeks building up to those 2 weeks are simply stages of deconditioning. Starts at really low volume, no failure, and builds up to moderate volume with some failure, then you peak at high volume with everything hitting completely failure on the overload weeks.

Phase 2 is hardest during the first few weeks when you start training with 60s rest periods while going heavy as possible with sets of 12 for everything. You will be sucking wind hardcore and the 5 day split will really have you second guessing the routine. After a few weeks, though, your conditioning will greatly improve, your stamina and endurance will go up, and you will be loving the high volume and heavy weights.

The recovery ability needed for this routine does not have to be anything special. You should overtrain in weeks 4 and 8 of phase 1, and phase 2's volume increases are so gradual your body will adapt to it before you overtrain at all. If you feel like you are, though, just cut volume a bit.

I am currently doing a westside based routine, and the recovery needed for WSB is MUCH greater than what SHSHT demands of you. WSB is based around maxing out 2x/week with heavy singles, which is very hard on your CNS. SHSHT never dips below 4 reps, and only emphasizes total failure 2 weeks out of the total 16.

ahhh thanks for the breakdown of the workout bro! seems very interesting!!!!

nextteenamateur · 01-22-2006, 03:45 PM

I like the look of it, but I can't justify quitting DC. I love the intensity, and I have been gaining like mad since on it.

**spytech** · 01-22-2006, 05:20 PM

Quote:

Originally Posted by nextteenamateur

I like the look of it, but I can't justify quitting DC. I love the intensity, and I have been gaining like mad since on it.

DC is great and all...but intense as SHSHT? not even close

I am not being biased, just stating a fact. During the overload weeks of phase 1 you are typically doing something like 8-11 triple failure rest pause sets, instead of 2-4 like DC does - and thats just added onto 3-4 sets of previous failure sets for each exercise.

As for phase 2 of SHSHT vs DC, in terms of intensity. I find doing 8 sets of 4 (or 5 sets of 8, etc), all to near failure with heavy ass weight with only 45-60sec rests more intense than doing a single triple-rest-pause set to failure with 15sec rest pauses.

Personally, I felt my DC workouts were too easy (and I had added volume,and more rest pause sets), so I designed SHSHT to focus on things I liked from DC, and a bunch of other routines

Of course, if you are happy with what you are doing, why try to fix what isn't broken

Thanks for giving my routine a look, though!

nextteenamateur · 01-22-2006, 06:15 PM

I might give it a try sometime, but now isn't the time for me. As long as my weights are going up I am going to ride this thing out.

**spytech** · 01-22-2006, 06:31 PM

Quote:

Originally Posted by nextteenamateur

I might give it a try sometime, but now isn't the time for me. As long as my weights are going up I am going to ride this thing out.

Yeah like I said, if its working, stick with it

**b-boy** · 01-22-2006, 11:05 PM

Quote:

Originally Posted by spytech

Personally, I felt my DC workouts were too easy (and I had added volume,and more rest pause sets), !

wow i feel like ive been drug thru the sawmill when im done with a DC workout,,, shit bro im impressed.

12-23-2005, 10:46 PM	#1
nextteenamateur Pro Stature Join Date: Dec 2005 Location: Clemson, SC Posts: 336 Recipes: 0 Rep Power: 6	Opinions on Spytech's HSHT I was wondering who here utilizes/ has utilized this training protocol and what your opinions on it are? I like the look of it and the idea of rotating which bodyparts get hit 2x a week. __________________ My X-Factor bulk log: http://www.ironmass.com/forums/showt...d=1#post106271 My LipidFX log: http://ironmass.com/forums/showthrea...6900#post96900 ********* Discount Code for 5% Off: SPB296** RAW TESTED LIFTS: Dead - 455 Squat - 405 Bench - 230 (getting up there) Going for an 1100 pound total and beyond

01-20-2006, 10:34 AM	#3
powerman2000 The Old Moderator Join Date: Apr 2005 Location: Colorado Posts: 4,281 Recipes: 0 Rep Power: 199	It's an excellent program and carefully thought out with science to back his ideas. __________________ 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

01-22-2006, 03:45 PM	#10
nextteenamateur Pro Stature Join Date: Dec 2005 Location: Clemson, SC Posts: 336 Recipes: 0 Rep Power: 6	I like the look of it, but I can't justify quitting DC. I love the intensity, and I have been gaining like mad since on it. __________________ My X-Factor bulk log: http://www.ironmass.com/forums/showt...d=1#post106271 My LipidFX log: http://ironmass.com/forums/showthrea...6900#post96900 ********* Discount Code for 5% Off: SPB296** RAW TESTED LIFTS: Dead - 455 Squat - 405 Bench - 230 (getting up there) Going for an 1100 pound total and beyond

01-22-2006, 06:15 PM	#12
nextteenamateur Pro Stature Join Date: Dec 2005 Location: Clemson, SC Posts: 336 Recipes: 0 Rep Power: 6	I might give it a try sometime, but now isn't the time for me. As long as my weights are going up I am going to ride this thing out. __________________ My X-Factor bulk log: http://www.ironmass.com/forums/showt...d=1#post106271 My LipidFX log: http://ironmass.com/forums/showthrea...6900#post96900 ********* Discount Code for 5% Off: SPB296** RAW TESTED LIFTS: Dead - 455 Squat - 405 Bench - 230 (getting up there) Going for an 1100 pound total and beyond

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