in: Whole Site BodySpace Store Articles Reviews BodyGroups BodyBlogs Exercises Videos

The World’s #1 Bodybuilding And Fitness Forum - Save Up To 50% Off Retail Prices In Our Bodybuilding.com Store!

1. ## HST programming questions

well, here we go with the questions for those of you that are familiar with HST. I am doing all of my reading right now and preparing to launch the program in about 3 weeks. i have lots of questions because the program is quite complex when you are just starting.

can you only run one cycle of the program? I was planning on using it for my 8 week cut, but after reading, it seems that several cycles would be more beneficial to reap the benefits of the program.

also, i was searching for calculators to find out my RMs for the 15, and 10. I know my 5RM because i am finishing SS, but i was wondering how i could covert that knowledge into discovering my 15 and 10RM. i only see calcs for the 1RM on the site.
thanks for the help.

2. anyone?......anyone?......beuller......

3. Depens on twitch dominance in my experience.

10rm is close to 75% 15 rm is for average people close to 50-60%. But I'd test it before starting the program, what your working weight is. It'll be worth it, as those calculators and stuff hardly ever apply to me. Too high on bench, and too low on squats. .

4. I just tested my 5 RM on everything my first go with it and followed their protocol for determining weight used for the rest of the program. One mistake I made the first time - a couple of the exercises I chose just didn't allow for that steady of a weekly increase so I just started light and kind of estimated so there was room for growth, but I got stuck - that is why they suggest doing mainly compound work that is good for the constant increases.

Here is what they say in order to determine weight:
• Determining weights for each workout: Assign your max weights to the final workout of each 2 week block. Then, in 5-10 pound increments, assign weights in decreasing fashion starting from the last workout working backward to the first. So, for example, if your 10 rep max is 200 pounds, assign 200 pounds for the last workout of the 10 rep block, then assign weights that build up to your max in 6 workouts. For our example, using 5 pound increments, the weights for the whole 2 week block would be 175,180,185,190,195, and 200. Do this for each exercise for each rep scheme.

And yes, you can do a few cycles of it - I don't find that you gain a ton of strength on it compared to other programs, but your 5RM will probably be a bit higher each time you do it so you'd just have to recalculate again before starting.

HTH!

5. thanks girls---i am going to attempt to calculate the 10 and 15RM using the percentages and see how it goes during the first week. i only plannned on doing one cycle of this program, but after reading, i may go for more. we shall see!

#### Posting Permissions

• You may not post new threads
• You may not post replies
• You may not post attachments
• You may not edit your posts