Quick HST question:

**DJSTARER** · 10-24-2005, 12:21 AM

I am starting my first HST cycles tomarrow. My questions:

If I pick my 9 exercises, how do I split them within the workout?

That is, are hypertrophic effects best when I keep all 3 of my different "Pull" exercises together? Or should I split them up by alternating pull, push, then legs?

Two options for 1 day:

Grouping:

Dips 1X15
DB flies 1X15
Military Press 1X15

Squats 1X15
Leg press 1X15
Clalves 2X15

Bent Rows 1X15
Pulldowns 1X15
Shrugs 2X15

Mixing it up:

Dips 1X15
Squats 1X15
Bent Rows 1X15

DB flies 1X15
Leg press 1X15
Pulldowns 1X15

Military Press 1X15
Clalves 2X15
Shrugs 2X15

Don't forget your multi

LaggingBiceps · 10-24-2005, 01:00 AM

doesnt matter, but i would do compound to isolaton or biggest muscle to smallest muscle

**DJSTARER** · 10-24-2005, 01:01 AM

thanks for the reply. That makes sense. Anyone else?

**powerman2000** · 10-25-2005, 01:57 AM

I agree with Mr Biceps, however, unless you have little to no training experience it is my educated and experienced opinion that HST done traditionally straight from the website is a very poor protocol indeed.

**DJSTARER** · 10-25-2005, 02:50 PM

why is this? I have been lifting with a traditional split for about 8 months

**powerman2000** · 10-25-2005, 10:59 PM

Quote:

Originally Posted by DJSTARER

why is this? I have been lifting with a traditional split for about 8 months

Because it will not promote or cause enough stimuli within the muscle fibers to produce any significant hypertrophy. The volume is too low and the intensity is also too low. I am referring to the traditional HST only. There are other flavors that do incorporate more volume. Full body workouts are just problematic when it comes to the ability to train your entire body hard enough within 1 workout and within a reasonable amount of time.

**DJSTARER** · 10-26-2005, 01:52 PM

I know what you are saying, but the lack of intensity in the beginning is what makes the program so effective.

**Sky9** · 10-26-2005, 08:29 PM

I have used the following split twice now and it has proven to be a great way for me to shead several percent bodyfat and put on a couple pounds of muscle each time. I use EC heavy in the beggining of each cycle (first 4 weeks) and go on a slight calorie deficit to cut fat. Then for the last 4 weeks I usually up the calories and turn it into more of a lean bulk. I have had good results both times.

Week 1,2 - one set of 15 for each exercise
Week 3,4 - one set of 10, rest for twenty seconds, then one set of 5 for each exercise
Week 6,7 - two sets of 8 for each exercise
Week 8,9 - three sets of 5-8 for each exercise

**powerman2000** · 10-26-2005, 09:46 PM

Quote:

Originally Posted by DJSTARER

I know what you are saying, but the lack of intensity in the beginning is what makes the program so effective.

Wait a minute my friend, you already stated that you are about to start your first HST cycle. So, what makes you qualified to make such a statement?

Sounds to me like you are just regurgitating what you read on their website.

You asked me to tell you why I don't like HST and I used my experience, and scientific case studies to buttress my opinion. Please don't argue with me and simply use the HST website as your source to defend it.

lack of intensity = effective?

where exactly did you learn that rubbish? Oh wait, it was www.hypertrophy-specific.com

**DJSTARER** · 10-27-2005, 12:36 AM

Chill man.... I am not all that educated in the training aspect of bodybuilding yet. Don't be so critical. I'm just trying to get things straight. There are parts of HST which look fishy to me, so I am just trying to get my barings right. I know that following any program exactly may not be optimal.

Intensity is to each his/her own. Intensity is an intangible adverb that people use to describe their training. What one may consider to be "Intense," may be different from another's point of view. Creating a load which stimilates one's muscles to grow(however it may be done) is the deciding factor.

Ani-Life? or Pro-abortion?

Anyways, I'll keep all of you posted on my progress. I am planning on an 2 four week cycles with a deconditioning phase between them. I have done two sessions so far at my 15 rep maxes, tomarrow and friday I go do the same with my 12 rep maxes. It certainly is a soreness I have never felt before... more of a glow really.

Don't forget your multi

10-24-2005, 12:21 AM	#1
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 4,035 Recipes: 0 Rep Power: 114	Quick HST question: I am starting my first HST cycles tomarrow. My questions: If I pick my 9 exercises, how do I split them within the workout? That is, are hypertrophic effects best when I keep all 3 of my different "Pull" exercises together? Or should I split them up by alternating pull, push, then legs? Two options for 1 day: Grouping: Dips 1X15 DB flies 1X15 Military Press 1X15 Squats 1X15 Leg press 1X15 Clalves 2X15 Bent Rows 1X15 Pulldowns 1X15 Shrugs 2X15 Mixing it up: Dips 1X15 Squats 1X15 Bent Rows 1X15 DB flies 1X15 Leg press 1X15 Pulldowns 1X15 Military Press 1X15 Clalves 2X15 Shrugs 2X15 Don't forget your multi __________________ 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

10-24-2005, 01:01 AM	#3
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 4,035 Recipes: 0 Rep Power: 114	thanks for the reply. That makes sense. Anyone else? __________________ 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

10-25-2005, 01:57 AM	#4
powerman2000 The Old Moderator Join Date: Apr 2005 Location: Colorado Posts: 4,123 Recipes: 0 Rep Power: 200	I agree with Mr Biceps, however, unless you have little to no training experience it is my educated and experienced opinion that HST done traditionally straight from the website is a very poor protocol indeed. __________________ 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

10-25-2005, 02:50 PM	#5
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 4,035 Recipes: 0 Rep Power: 114	why is this? I have been lifting with a traditional split for about 8 months __________________ 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

10-26-2005, 01:52 PM	#7
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 4,035 Recipes: 0 Rep Power: 114	I know what you are saying, but the lack of intensity in the beginning is what makes the program so effective. __________________ 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

10-24-2005, 01:00 AM	#2
LaggingBiceps Pro Stature Join Date: Aug 2005 Location: New Jersey, USA Posts: 246 Recipes: 0 Rep Power: 6	doesnt matter, but i would do compound to isolaton or biggest muscle to smallest muscle

10-27-2005, 12:36 AM	#10
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 4,035 Recipes: 0 Rep Power: 114	Chill man.... I am not all that educated in the training aspect of bodybuilding yet. Don't be so critical. I'm just trying to get things straight. There are parts of HST which look fishy to me, so I am just trying to get my barings right. I know that following any program exactly may not be optimal. Intensity is to each his/her own. Intensity is an intangible adverb that people use to describe their training. What one may consider to be "Intense," may be different from another's point of view. Creating a load which stimilates one's muscles to grow(however it may be done) is the deciding factor. Ani-Life? or Pro-abortion? Anyways, I'll keep all of you posted on my progress. I am planning on an 2 four week cycles with a deconditioning phase between them. I have done two sessions so far at my 15 rep maxes, tomarrow and friday I go do the same with my 12 rep maxes. It certainly is a soreness I have never felt before... more of a glow really. Don't forget your multi __________________ 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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