Who here uses HST?

[2horns]

I know there is board solely for HST, but i was wondering who here uses these principles and what do your routines look like? How often do you w/o, etc...?

 

[Insane_Man]

I do. 3X a week. If I was on, I would do maybe 4 or 5 times or 6 days with some sort of split and more volume.

Here is my routine:

1XDeadlift
1XSquat
2XDips
2XBench
1XBO Row
1XChins
2XBiceps
2XTriceps
2XCrunches
2XCalf Raises
1XMilitary Press
1XLat Raises
1XLeg Extension

I up the volume on a few different exercises each workout during my 5s

I have been training this way for about a year and a half now, so I have a pretty good feel for it and pretty much take it workout by workout, so this is really just kidn of a general outline, some days I may do 2 sets of squats and no deads or vice cersa and stuff like that. Also, my strength goes up quite a bit every cycle, so sometimes I lengthen a 2 week block if I feel I am still making progress with that rep range.


Right now I am following an abbreviated HST plan ~2 weeks, since I am going on vacation and I didn't have time for another full cycle. It seems to be working out good.

The thing about HST is that it is really very flexible, the main concept behind it is progressiv load, strategic deconditioning is just a work-around to the Repeated Bout Effect (which necessitates progressive loading) Once you do enough reading and have experience, you can design your own workouts around the basic HST concepts. I recommend readin the thread "Bryan Speaks Up" in the FAQ over at the HS:Forum, that pretty much summarizes all the basic priciples and gives good explanations. The FAQ there is full of great info actually, I have read and re-read pretty much every thread there, I suggest you do the same

 

[Mudge]

Used it before, not year round.

 

[2horns]

Used it before, not year round.

How were your results?

 

[Mudge]

I was juicing, but got great results. So much so that I had to stop short of doing 2 weeks on 5 reps, my right elbow was killing me.

 

[Insane_Man]

I was juicing, but got great results. So much so that I had to stop short of doing 2 weeks on 5 reps, my right elbow was killing me.

I recall reading that the German Pro Boris Kleine who trains with HST never goes full out during 5s and doesn't do negs beause at such massive weights, the risk of injury isn't worth it.

His trainer posts under the name Blade at the HS Forum.

 

[2horns]

Insane Man, is that the order you do your exercises? Also, isnt it hard to squat and DL 3x a week?

 

[Insane_Man]

I usually do it in this order actually:

1XSquat
2XDips
1XDeadlift
1XBO Row
2XCrunches
2XBench
1XChins
1XMilitary Press
2XCalf Raises
2XBiceps
2XTriceps
1XLat Raises
1XLeg Extension

Since most of the weights used are sub-max and I only do one work set, deadlifting and squatting 3x a week has not been a problem. If I feel shitty one day I might omit one though.

 

[Mudge]

I remember increasing back volume and legs, and throwing in neck/forearms. Nice for a changeup.

 

[pullinbig]

some guys respond well to this kinda training. one way to find out. dont stick with one though try a few different types and find what works best.

 

[captain wacky]

I was juicing, but got great results. So much so that I had to stop short of doing 2 weeks on 5 reps, my right elbow was killing me.

Man same thing happened with my elbow. Your joints can only handle so much in a one week time span.

Other then that I had great results.

 

[Mudge]

During that 5 weeks I put about 50 pounds on my bench doing test ONLY, it was my first cycle though. It got so bad that my elbow hurt me doing ANYTHING heavy, curls, extentions, presses... I had to stop.