HST results

[Ducati32]

I believe the HST program will work for you if you try it.

I have been training one muscle once a weeks for years

then I tried HST training

Mon - Wed - Fri

2 weeks of 10-12 reps
2 weeks of 8 reps
2 weeks of 6 reps

2 sets for large muscles i.e. legs,back,chest
1 set for smaller muscles i.e. hams,delts,arms,calves,traps

incredible strength gains!!!
and I wasn't on gear!!!

give it a try
PM me for details if you like

-peace

 

[Insane_Man]

I love HST I've been training that way for a year.


12, 8, and 6 reps eh? Sounds cool. I usually just do the standard 15, 10 and 5.

Did you do 2 weeks of negatives at the end?

 

[pullinbig]

I believe the HST program will work for you if you try it.

I have been training one muscle once a weeks for years

then I tried HST training

Mon - Wed - Fri

2 weeks of 10-12 reps
2 weeks of 8 reps
2 weeks of 6 reps

2 sets for large muscles i.e. legs,back,chest
1 set for smaller muscles i.e. hams,delts,arms,calves,traps

incredible strength gains!!!
and I wasn't on gear!!!

give it a try
PM me for details if you like

-peace

lets see you routine bro. spread the joy.

 

[Ducati32]

no negatives bro

here is my routine
done Mon-Wed-Fri
only 1 set per exercise

Squats
Leg Press
Lying Leg Curls
Barbell bench press
Incline bench press
Rows
Pulldowns
barbell shoulder press
barbell curls
cable pushdowns
barbell shrugs
donkey calf raises

 

[WILLIELONGASSHOLE]

do add weight each time , and if so how much

 

[BronzedGoddess]

I've looked at the HST program but it's too complicated IMO, I don't want to think about it I just want to lift. Do you do the strategic deconditioning and all that stuff? I also don't want to go to the gym and not lift all out. (Hope that made sense)

 

[Insane_Man]

I've looked at the HST program but it's too complicated IMO, I don't want to think about it I just want to lift. Do you do the strategic deconditioning and all that stuff? I also don't want to go to the gym and not lift all out. (Hope that made sense)

It's not that complicated really, you can use a calculator on the page to figure out what you'll be lifting each day.

As for not lifting at your max: trust me, you feel it the next day anyways.

You should try it, sure you need to check your ego at the door since you may not be putting up the most impressive number every day, but I have gotten more results with this program than anything else I have ever tried, and I've tried pretty much everything.

SD is nice too, taking a week off is relaxing and you have some extar time.

 

[pullinbig]

no negatives bro

here is my routine
done Mon-Wed-Fri
only 1 set per exercise

Squats
Leg Press
Lying Leg Curls
Barbell bench press
Incline bench press
Rows
Pulldowns
barbell shoulder press
barbell curls
cable pushdowns
barbell shrugs
donkey calf raises

you do all those exercises 3 times per week? i did not see any deads in the routine either.

 

[Ducati32]

willielongsnake- yes, I added weight each workout
usually 5lbs

i have the week off right now and it feels good
my body needed it after hitting it hardcore for 6 weeks straight.

pullinbig- I did all those exercises 3 times a week
It took about an hour.
my workout partner and I don't f*ck around
we push each other and keep the chitchat for the locker room afterwards.

I know I am missing the best exercise the deadlift
to be honest I never did them
I am going to add those next week when I start up again.

I was always worried about hurting my back doing deads
but, I studied the form and I am going to be careful and do them correctly.

do you recommend full deads or on a squat rack?
I think they are called rack deads (pulls) ????


any input would be appreciated

peace

 

[Mudge]

I modified the program, more sets on legs/back/traps and split the 3 day into 6.

I liked it.

 

[pullinbig]

the question i asked about doing all the lifts three times per week was not aimed towards length of workout but rather doing the entire body three times per week. no way to load up and hit it hard three times per week and be healed for every workout.

i'll bet you are tired after 6 week sof that.

you are a better man than me unless you are hitting light weights (light for you).

this is totally opposite of how i train. not saying it dont work but i know it wont work for me. unless i do light weights but whats the use in lifting if you aint gonna go heavy.

to be honest bro there is no way i would recommend pullin deads three times per week.

if you would maybe you can be our guinne pig. do 6 weeks of one of my routines then 6 of the hst. with same rest, cardio and nutrition it would be interesting to see which one is more effective at putting on size and strength for you.

you up for being our lab rat?

 

[Mudge]

Youre supposed to mix up the lifts used during the week. I liked it, but certainly not something I'd run year round.

 

[Insane_Man]

I modified the program, more sets on legs/back/traps and split the 3 day into 6.

I liked it.

Like an upper/lower split?

A buddy of mine does that and has seen great results. I just find 3X a week easier cause my weekends are unpredictable sometimes.

 

[Mudge]

Kind of, the whole body in a single day had me sweating like a MOFO which is fine for some but I was also going over 1 hour in my sessions and I try to avoid that (hormones).

I know I had other things on leg day too, but I probably seperated back from chest (no push/pull obviously) and likely took delts and put them on day 2 also.

I ran something similar in the past however it was much greater volume, were talking up to 36 sets per part at the end of the week. I never grew like that since, I was young at the time though. Can't do that 2 hour a day stuff now I think, no time, and way too high volume.

 

[IrishMobBoss]

anyone have a link to the full overview of the program,Im quite interested, if nobody has a link,can someone please explain the rest period between sets,also how much warm up do you do and just the basics

thanks

 

[snakejc]

link

http://www.hypertrophy-specific.com/hst_index.html

 

[IrishMobBoss]

thanks bud