Bodybuilding.com Information Motivation Supplementation
in:

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

Reply
Page 1 of 2 1 2 LastLast
Results 1 to 30 of 33
  1. #1
    Eats dogg crapp. hepennypacker52's Avatar
    Join Date: Apr 2004
    Posts: 7,590
    BodyPoints: 440
    Rep Power: 1097
    hepennypacker52 has reached the pinnacle! Best possible rank! (+1000000) hepennypacker52 has reached the pinnacle! Best possible rank! (+1000000) hepennypacker52 has reached the pinnacle! Best possible rank! (+1000000) hepennypacker52 has reached the pinnacle! Best possible rank! (+1000000) hepennypacker52 has reached the pinnacle! Best possible rank! (+1000000) hepennypacker52 has reached the pinnacle! Best possible rank! (+1000000) hepennypacker52 has reached the pinnacle! Best possible rank! (+1000000) hepennypacker52 has reached the pinnacle! Best possible rank! (+1000000) hepennypacker52 has reached the pinnacle! Best possible rank! (+1000000) hepennypacker52 has reached the pinnacle! Best possible rank! (+1000000) hepennypacker52 has reached the pinnacle! Best possible rank! (+1000000)
    Visit hepennypacker52's BodySpace
    hepennypacker52 is offline

    HST For Dummies : Part III (Advanced)

    Workout Plans for Muscle Building and Fat Loss : For the Beginner, Intermediate, and Advanced HST'er



    So you're read over Part I and Part II, and you're liking the sound of HST. You're all psyched to start, but you don't know exactly where to start. Or maybe, you've done a couple cycles of HST and you love it, but you're ready for something a bit more advanced. Well, this article will help you with that. I will provide you with example routines for beginner, intermediate, and advanced lifters. I will also provide explanations of all of the exercises and methods that will be chosen, so that you're not completely lost.

    NOTE : In each program, I have repeated sections that are the same in each program. So, in order to get some of the concepts, you don't have to read every program. Just skip to the program that you want to read, and everything is there for you.

    Muscle Building Programs



    Beginner

    Exercises :

    Squat
    Stiff-legged Deadlift
    Bench Press
    Bent Row
    Military Press (seated)
    EZ Bar Curl
    Lying Triceps Extension
    Standing Calf Raise (on board)

    Sets : 1x15, 2x10, 3x5, 2 weeks of 5RMs

    Ideology Explained :

    This is a very bread and butter HST routine, and is perfect for any beginner. There's not too much to explain here, you learned everything you need to know in the first two articles. You'll be doing 1 set for the 15s block, 2 sets for the 10s block, and 3 sets for the 5s block. You'll also do 3 sets for the two weeks of 5 rep maxes. Now for exercise explanations :

    Squat - the king of all exercises, you need to squat. Squats will hit all parts of your legs, as well as stimulate growth throughout your entire body.

    Stiff-legged Deadlift - stiff-legged deadlifts make a perfect combo with squats. You get more emphasis on the hamstrings, as well as your back, whereas the squats will hit your quads and glutes more.

    Bench Press - the bench press is known by some as the king of upper body exercises. You'll be hitting your chest, shoulders, and shoulders mainly. The bench press is a great starter exercise for anyone.

    Bent Row - this is a great exercise for your lats, as well as your biceps. This is another compound exercise, which work very well for beginners and advanced lifters as well.

    Military Press - the best overall shoulder builder. MPs are another great lift for upper body power and size. You'll be doing them seated to place more emphasis on form, rather than using body momentum to do the lift.

    EZ Bar Curl - I like using the EZ bar because it is easier on the wrists. Plain 'ol curls (combined with rows) are all that your biceps need to stretch the sleeves.

    Lying Triceps Extension - a great exercise for triceps mass. I like doing these with an EZ bar also, because of the less stress on the wrists.

    Standing Calf Raise - great overall calf mass builder. Do them on a board for added stretch.


    And there you have it. Don't turn down this program just because it looks simple, IT WORKS! Just because a program isn't super complex doesn't mean that you won't gain well off of it. Sometimes, simpler is better.


    Intermediate

    Exercises :

    Squat
    Stiff-legged Deadlift
    Incline DB Press
    Parallel Bar Dip
    Bent Row
    Military Press
    Partial Curl (bottom to halfway up)
    Lying Triceps Extension
    Standing Calf Raise (on board)

    Sets : 2x10, 2x5, 4 weeks of 5RMs/clusters (10 rep total)

    Special methods used :

    Cluster reps
    Strength test days
    Metabolic fatigue sets

    Ideology Explained :

    Now we're kicking it up a notch, and adding in some new methods. This program is good for those who have done a couple cycles of HST, and are ready to try something new and different. The explanations can be a bit tricky, but you should be able to understand what I'm saying.

    The first four weeks are just standard HST, no problems there. You have your two weeks of 10s, and 2 weeks of 5s. The 5RM period is going to be extended, and we're going to be clustering for the most part.

    A cluster set is a set in which you take a pre-determined amount of reps, and do small 1-3 rep "clusters" to build up to the desired amount of reps. In this case, you're going to be working up to a total of 10 reps. Once you hit your 10 reps, you're done with that exercise. As for rest in between sets, take as long as you need before you feel ready for the next set. Don't rush this, take as much time as you need. Why do clusters? You'll be able to hit the desired amount of reps with your 5 rep max, but you'll be minimizing CNS fatigue, which can lead to overtraining.

    A strength test day is just another word for a 5RM day, and it will determine what weight you use next for your cluster workouts.

    After you have built up to your 5RM (end of week 4), you'll be starting with week 5. On Days 1 and 2, you'll use cluster sets and do a total of 10 reps for each exercise (in 1-3 rep clusters of your 5RM). On Day 4, you'll have a strength test day. All you'll do is re-test your 5RMs (keep with 2 sets, 2x5) on every exercise. Then, the following week, you'll cluster on Days 1+2 again, but you'll use the weight from the 5RMs that you just found on Day 3 of the previous week.

    Now that you know that, I'll show you what you'll be doing for metabolic fatigue. You will incorporate these sets after the 10s, at the start of the 5s. A metabolic fatigue set is a set of 15 reps, with a relatively light weight. The point here is to get a nice "burn". After you finish the last set for a particular body part, you'll perform a set of 15 reps to get the "burn". You'll do this to add hypoxic stress and increase post workout nutrient shuttling to your muscles. So, once you finish both incline dumbbell press and dips (chest), you'll do a 15 rep set with flat dumbbell flys. The weight should be somewhat heavy, but not extremely straining (ie the weight you would use for a mid-15s HST set). Here's what exercises you will use for metabolic fatigue sets :

    Quads - Leg Extension
    Hamstrings - Leg Curl
    Chest - Flat DB Fly
    Lats - Bent Row
    Shoulders - Side Lateral Raises
    Biceps - EZ Bar Curls
    Triceps - Cable Pressdown

    Now on to the core program exercise explanations :

    Squat - the king of all exercises, you need to squat. Squats will hit all parts of your legs, as well as stimulate growth throughout your entire body.

    Stiff-legged Deadlift - stiff-legged deadlifts make a perfect combo with squats. You get more emphasis on the hamstrings, as well as your back, whereas the squats will hit your quads and glutes more.

    Incline DB Press - incline bench press will work your upper chest more, and is a great exercise for chest mass, and the appearance of chest mass.

    Weighted Dips - this is a great exercise to combine with incline dumbbell press, it will hit your lower chest and triceps hard.

    Bent Row - this is a great exercise for your lats, as well as your biceps. This is another compound exercise, which work very well for beginners and advanced lifters as well.

    Military Press - the best overall shoulder builder. MPs are another great lift for upper body power and size. You'll be doing them seated to place more emphasis on form, rather than using body momentum to do the lift.

    Partial Curl - By going only halfway up, you'll be able to use a much heavier load, while still adding plenty of overall mass to the biceps.

    Lying Triceps Extension - a great exercise for triceps mass. I like doing these with an EZ bar also, because of the less stress on the wrists.

    Standing Calf Raise - great overall calf mass builder. Do them on a board for added stretch.

    There's the intermediate program. You have some new methods implemented, and some minor exercise changes. This is a nice step up from basic HST after you have done a couple of the basic cycles.
    Reply With Quote

  2. #2
    Eats dogg crapp. hepennypacker52's Avatar
    Join Date: Apr 2004
    Posts: 7,590
    BodyPoints: 440
    Rep Power: 1097
    hepennypacker52 has reached the pinnacle! Best possible rank! (+1000000) hepennypacker52 has reached the pinnacle! Best possible rank! (+1000000) hepennypacker52 has reached the pinnacle! Best possible rank! (+1000000) hepennypacker52 has reached the pinnacle! Best possible rank! (+1000000) hepennypacker52 has reached the pinnacle! Best possible rank! (+1000000) hepennypacker52 has reached the pinnacle! Best possible rank! (+1000000) hepennypacker52 has reached the pinnacle! Best possible rank! (+1000000) hepennypacker52 has reached the pinnacle! Best possible rank! (+1000000) hepennypacker52 has reached the pinnacle! Best possible rank! (+1000000) hepennypacker52 has reached the pinnacle! Best possible rank! (+1000000) hepennypacker52 has reached the pinnacle! Best possible rank! (+1000000)
    Visit hepennypacker52's BodySpace
    hepennypacker52 is offline
    Advanced

    Exercises :

    Squat
    Stiff-legged Deadlift
    Incline Bench Press
    Parallel Bar Dips
    Pendlay Row
    Military Press
    DB Side Lateral Raises
    Partial Curl
    Lying Triceps Extension
    Standing Calf Raise (on board)

    Sets : 3x5 (3 weeks), 4-6 weeks of 5RMs/clusters

    Special Methods Used :

    -cluster sets
    -strength test days
    -loaded stretches
    -pulses (metabolic fatigue)

    Ideology Explained :

    This is a fully advanced HST program. This program is NOT recommended for new HST'ers, or new lifters. We are going to be implementing a bunch of new techniques, and introducing a few new exercises.

    You're going to be starting right with the 5s. Since you're starting off with a heavy load, you'll take 3 weeks to build up to your 5RM and start off lighter (instead of a two week rep block like standard HST, this will just be a three rep block). After that, we start using cluster sets and strength test days.

    A cluster set is a set in which you take a pre-determined amount of reps, and do small 1-3 rep "clusters" to build up to the desired amount of reps. In this case, you're going to be working up to a total of 15 reps. Once you hit your 15 reps, you're done with that exercise. Why do clusters? You'll be able to hit the desired amount of reps with your 5 rep max, but you'll be minimizing CNS fatigue, which can lead to overtraining. So you'll just be doing a lot of small sets, not going to failure.

    Strength test days are just 5RM days, and they will determine what weight you use next for your cluster workouts. You'll just do your 3x5 with your 5RMs, just like good 'ol standard HST.

    After you have built up to your 5RM (end of week 4), you'll be starting with week 5. On Days 1 and 2, you'll use cluster sets and do a total of 10 reps for each exercise (in 1-3 rep clusters of your 5RM). On Day 4, you'll have a strength test day. All you'll do is re-test your 5RMs (keep with 2 sets, 2x5) on every exercise. Then, the following week, you'll cluster on Days 1+2 again, but you'll use the weight from the 5RMs that you just found on Day 3 of the previous week. This is the pretty straightforward base, now I'll discuss the other extra "features" that you'll be using this whole time.

    Now that you know that, I'll show you what you'll be doing for metabolic fatigue. A metabolic fatigue set is a set of high reps (~15), with a relatively light weight. The point here is to get a nice "burn". You'll do this to add hypoxic stress and increase post workout nutrient shuttling to your muscles. So, once you finish both incline dumbbell press and dips (chest), you'll do a 15 rep pulse (covered next) set with flat dumbbell flys. The weight should be somewhat heavy, but not extremely straining (something you would use for a mid-15s HST set). Here's what exercises you will use for metabolic fatigue sets :

    Quads - Leg Extension
    Hamstrings - Leg Curl
    Chest - Flat DB Fly
    Lats - Bent DB Row
    Shoulders - Side Lateral Raises
    Biceps - EZ Bar Curls
    Triceps - Cable Pressdown

    Now the type of set that you will be doing for metabolic fatigue, is a pulse set. A pulse is a single rep at the top 3-4" of the particular movement (use judgment, it doesn't have to be exactly 4"), and you do the top part of the movement, with a somewhat slow concentric (1-2 seconds), and a somewhat fast eccentric (1/2 second). Don't let the eccentric part of the lift just be dropping the weight, keep it under control. You'll do 1 set of 15 pulses for each exercise, after that body part has been trained. Pulses provide a little better way to add in metabolic fatigue, because there's not as much stress because of the shortened eccentric time of the lift (because you're only lowering the weight a few inches, not the whole way).

    The last thing that you'll be adding in to your advanced cycle is loaded stretches. At the end of each muscle group (or workout, your choice)(after metabolic fatigue), you will perform a loaded stretch. A loaded stretch is taking about 60-70% of what you would use for a 6-8 rep set, and going into the stretch portion of certain movements, and holding a deep heavy stretch for about 45-60 seconds. You will do this to stretch the fascia of the muscle to allow more room for growth. Loaded stretching also has other benefits, you can easily find some of them by searching it on google.com (it is also referred to as extreme stretching, and fascia stretching). Keep in mind that loaded stretches will burn, a lot. If you start to feel any pain whatsoever, drop the weights and call it a day. Loaded stretching can be a very dangerous thing if done wrong. Here is what you will do for each body part (note : extreme stretching is done only after you have done your regular and metabolic fatigue sets for that certain bodypart) :

    Quads - Take a moderately wide stance in your legs, and squat down so that you are sitting on the ground. Put your hands on the ground behind you, and lean back until you get a deep stretch. Hold for 45-60 seconds.

    Hamstrings - Put your leg up on a bench or bar, and grab your toe. Straighten your leg into a deep stretch, and hold for 45-60 seconds.

    Chest - Grab a pair of dumbbells, and lay on a bench. Go into the flat DB fly exercise, and sink in to the bottom of the movement. Sink and get a deep stretch for about 45-60 seconds.

    Shoulders - Place a bar on a squat rack at your shoulder height. Put your hands on the bar (shoulder width apart), and flex your lats. Lower your shoulders down as far as you can to the floor, and hold for ~30 seconds.

    Back - Hang from a pullup bar as long as you can, using wrist straps so your grip doesn't give out first.

    Biceps - Lie down on an incline bench with a pair of dumbbells, and lay your arms down in the stretched position of an incline DB curl. Slowly go deep into the stretch, and hold it for 45-60 seconds.

    Triceps - Grab a pair of dumbbells and lay down on a flat bench. Get into the fully stretched position of lying triceps extension (bottom of movement), and go deep into the stretch. Hold for 45-60 seconds.

    Calves - Stand on a board on one foot, and sink down into the bottom position of a calf raise. Push on your heel with your free foot to get a good stretch. Hold for 45-60 seconds

    Those are the loaded stretch exercises, now I'll explain why I chose the main exercises that I did :

    Squat - the king of all exercises, you need to squat. Squats will hit all parts of your legs, as well as stimulate growth throughout your entire body.

    Stiff-legged Deadlift - stiff-legged deadlifts make a perfect combo with squats. You get more emphasis on the hamstrings, as well as your back, whereas the squats will hit your quads and glutes more.

    Incline DB Press - incline bench press will work your upper chest more, and is a great exercise for chest mass, and the apperance of chest mass.

    Weighted Dips - this is a great exercise to combine with incline dumbbell press, it will hit your lower chest and triceps hard.

    Pendlay Row - this is like a super-strict bent barbell row. It's just like a bent row, but each rep will start from the floor, and your body will never break 90 degrees (you'll always be bent over at a 90 degree angle, don't move your back any higher than that). Every rep will start dead on the floor, it's not just a touch and go. You'll do this for more isolation, and to make sure that your form is near perfect, and you're using just your lats/arms to raise the weight.

    Military Press - the best overall shoulder builder. MPs are another great lift for upper body power and size. You'll be doing them seated to place more emphasis on form, rather than using body momentum to do the lift.

    DB Side Lateral Raise - a great exercise to isolate the delts. It's almost like the incline bench/dip combo, but for shoulders.

    Partial Curl - By going only halfway up, you'll be able to use a much heavier load, while still adding plenty of overall mass to the biceps.

    Lying Triceps Extension - a great exercise for triceps mass. I like doing these with an EZ bar also, because of the less stress on the wrists.

    Standing Calf Raise - great overall calf mass builder. Do them on a board for added stretch

    Believe it or not, that's it for the advanced program. Right now, you're probably thinking "What did I just read?!" If you're thinking that, go back and read everything again. It's a hard thing to grasp just by reading it once, you'll have to sift through it again and again before you completely know what you're doing. You should see both great size and strength gains from this routine.


    Programs for Fat Loss


    An extremely popular question that pops up is, "What type of HST routine should I do if I want to lose fat?" Well, it's not about the routine, it's about the diet. The HST training will be the SAME, it's just the diet and cardio that will be different. If you want to lose fat while optimizing the amount of muscle you maintain, you'll still choose any of the HST routines above, but your diet and cardio will be different than that of a person who is trying to gain as much muscle as possible.

    I'll go into much greater detail in the next segment, Part IV : HST Nutrition.


    Wrap Up Time

    Hopefully after reading this, you'll know what you want to do with HST, and where you want it to go. If you're a beginner, you may plan to do a couple of the basic cycles, then move on to bigger (but not automatically better) things. Just remember, DO NOT just jump into the intermediate/advanced cycle if you have never done HST before! Trust me, the beginner cycles are great, you will put on a ton of muscle. Enjoy, and grow.


    Pre-reading :
    http://www.bodybuilding.com/fun/paul4.htm
    http://www.bodybuilding.com/fun/paul4.htm
    Reply With Quote

  3. #3
    Eats dogg crapp. hepennypacker52's Avatar
    Join Date: Apr 2004
    Posts: 7,590
    BodyPoints: 440
    Rep Power: 1097
    hepennypacker52 has reached the pinnacle! Best possible rank! (+1000000) hepennypacker52 has reached the pinnacle! Best possible rank! (+1000000) hepennypacker52 has reached the pinnacle! Best possible rank! (+1000000) hepennypacker52 has reached the pinnacle! Best possible rank! (+1000000) hepennypacker52 has reached the pinnacle! Best possible rank! (+1000000) hepennypacker52 has reached the pinnacle! Best possible rank! (+1000000) hepennypacker52 has reached the pinnacle! Best possible rank! (+1000000) hepennypacker52 has reached the pinnacle! Best possible rank! (+1000000) hepennypacker52 has reached the pinnacle! Best possible rank! (+1000000) hepennypacker52 has reached the pinnacle! Best possible rank! (+1000000) hepennypacker52 has reached the pinnacle! Best possible rank! (+1000000)
    Visit hepennypacker52's BodySpace
    hepennypacker52 is offline
    ^^found that in my computer. I wrote it a while ago, just never got published anywhere.
    Reply With Quote

  4. #4
    Tough as Nails Andalite's Avatar
    Join Date: Jun 2005
    Location: Mumbai, Maharashtra, India
    Age: 26
    Stats: 5'7", 205 lbs
    Posts: 9,909
    BodyPoints: 7904
    Rep Power: 16052
    Andalite has reached the pinnacle! Best possible rank! (+1000000) Andalite has reached the pinnacle! Best possible rank! (+1000000) Andalite has reached the pinnacle! Best possible rank! (+1000000) Andalite has reached the pinnacle! Best possible rank! (+1000000) Andalite has reached the pinnacle! Best possible rank! (+1000000) Andalite has reached the pinnacle! Best possible rank! (+1000000) Andalite has reached the pinnacle! Best possible rank! (+1000000) Andalite has reached the pinnacle! Best possible rank! (+1000000) Andalite has reached the pinnacle! Best possible rank! (+1000000) Andalite has reached the pinnacle! Best possible rank! (+1000000) Andalite has reached the pinnacle! Best possible rank! (+1000000)
    Visit Andalite's BodySpace
    Andalite is offline
    very very good IMHO...

    thanks for posting this here... i'm on OVT right now, and i'll most probably do this after...

    great post... i think i hear sticky
    YouTube Channel
    http://www.youtube.com/user/anuj247

    Journal
    http://forum.bodybuilding.com/showthread.php?t=159092201
    Reply With Quote

  5. #5
    Registered User WSUcougs's Avatar
    Join Date: Jun 2005
    Location: Las Vegas, Nevada, United States
    Age: 31
    Stats: 5'11", 197 lbs
    Posts: 1,145
    BodyPoints: 1967
    Rep Power: 24
    WSUcougs is a splendid one to behold. (+10000) WSUcougs is a splendid one to behold. (+10000) WSUcougs is a splendid one to behold. (+10000) WSUcougs is a splendid one to behold. (+10000) WSUcougs is a splendid one to behold. (+10000) WSUcougs is a splendid one to behold. (+10000) WSUcougs is a splendid one to behold. (+10000) WSUcougs is a splendid one to behold. (+10000) WSUcougs is a splendid one to behold. (+10000) WSUcougs is a splendid one to behold. (+10000) WSUcougs is a splendid one to behold. (+10000)
    Visit WSUcougs's BodySpace
    WSUcougs is offline
    HST is really starting to appeal to me. Great write up by the way!

    Right now I'm doing 5x5 and having a lot of success with it strength wise. But I'm curious to see how a size specific routine will work for me. May have to try this one in the future.
    Reply With Quote

  6. #6
    III-----III eddied27's Avatar
    Join Date: Apr 2005
    Location: Massachusetts, United States
    Age: 46
    Stats: 5'11", 214 lbs
    Posts: 4,961
    BodyPoints: 18973
    Rep Power: 2004
    eddied27 has reached the pinnacle! Best possible rank! (+1000000) eddied27 has reached the pinnacle! Best possible rank! (+1000000) eddied27 has reached the pinnacle! Best possible rank! (+1000000) eddied27 has reached the pinnacle! Best possible rank! (+1000000) eddied27 has reached the pinnacle! Best possible rank! (+1000000) eddied27 has reached the pinnacle! Best possible rank! (+1000000) eddied27 has reached the pinnacle! Best possible rank! (+1000000) eddied27 has reached the pinnacle! Best possible rank! (+1000000) eddied27 has reached the pinnacle! Best possible rank! (+1000000) eddied27 has reached the pinnacle! Best possible rank! (+1000000) eddied27 has reached the pinnacle! Best possible rank! (+1000000)
    Visit eddied27's BodySpace
    eddied27 is offline
    Great post...I have one question to be sure I understand the concept of cluster sets and strength days. I've done HST before so i think I got it. If my 5RM is 320 currently on SLDL's then I use that as my last two days of week 4 with 280 and 300 used the first 4 days building up to the 5RM those last 2 days.

    This is an example of what I see for the last 4 weeks:
    week 3
    day 1 - 280
    day 2 - 280
    day 3 - 300
    week 4
    day 1 - 300
    day 2 - 320
    day 3 - 320

    week 5
    day 1 - 320 clustered
    day 2 - 320 clustered

    day 3 - 320x2x5

    week 6
    day 1 - new weight from day 3, week 5 clustered
    day 2 - new weight from day 3, week 5 clustered
    day 3 - ?????

    I also get the concept of MF sets for 10s and 5s. Do I have it right? What happens after week 6? Reset all figures, do a deload week and restart at 10s?

    Nice layout of the program. I plan to use it at some point.

    Thanks.

    Ed
    God....grant me the serenity to accept the things I cannot change
    Courage to change the things that I can
    Wisdom to know the difference

    My journal: http://forum.bodybuilding.com/showthread.php?t=117307271

    "Absolutely no reason to stop any routine you are making good progress on. The only magic bullet is progression over the LONG-TERM"
    Iron Addict (RIP)

    "Hey! You can rest when you're dead!" ironwill2008
    Reply With Quote

  7. #7
    What time is it in Malta? Madcow2's Avatar
    Join Date: May 2005
    Posts: 2,443
    Rep Power: 620
    Madcow2 has a reputation beyond repute. Second best rank possible! (+100000) Madcow2 has a reputation beyond repute. Second best rank possible! (+100000) Madcow2 has a reputation beyond repute. Second best rank possible! (+100000) Madcow2 has a reputation beyond repute. Second best rank possible! (+100000) Madcow2 has a reputation beyond repute. Second best rank possible! (+100000) Madcow2 has a reputation beyond repute. Second best rank possible! (+100000) Madcow2 has a reputation beyond repute. Second best rank possible! (+100000) Madcow2 has a reputation beyond repute. Second best rank possible! (+100000) Madcow2 has a reputation beyond repute. Second best rank possible! (+100000) Madcow2 has a reputation beyond repute. Second best rank possible! (+100000) Madcow2 has a reputation beyond repute. Second best rank possible! (+100000)
    Madcow2 is offline
    You might want to include links to the other Parts so they are easy to reference and put together.

    Also, Pendlay row is inititated with a powerful arching of the upper back and done dynamically, i.e. the bar is smoothly (not jerking or abrupt) but maximally accelerated into the torso.
    Training Theory, Info, and Starr/Pendlay 5x5 Info:
    http://www.geocities.com/elitemadcow1

    Direct Table of Contents:
    http://www.geocities.com/elitemadcow1/table_of_contents_thread.htm
    Reply With Quote

  8. #8
    Finish First finishfirst19's Avatar
    Join Date: Nov 2005
    Location: Ontario, Canada
    Age: 24
    Posts: 134
    BodyPoints: 3
    Rep Power: 10
    finishfirst19 is just really nice. (+1000) finishfirst19 is just really nice. (+1000) finishfirst19 is just really nice. (+1000) finishfirst19 is just really nice. (+1000) finishfirst19 is just really nice. (+1000) finishfirst19 is just really nice. (+1000) finishfirst19 is just really nice. (+1000) finishfirst19 is just really nice. (+1000) finishfirst19 is just really nice. (+1000) finishfirst19 is just really nice. (+1000) finishfirst19 is just really nice. (+1000)
    Visit finishfirst19's BodySpace
    finishfirst19 is offline
    great post!
    Reply With Quote

  9. #9
    Registered User Resilience's Avatar
    Join Date: Feb 2006
    Posts: 26
    Rep Power: 0
    Resilience is not very well liked. (-100)
    Resilience is offline
    Originally Posted by WSUcougs
    HST is really starting to appeal to me. Great write up by the way!

    Right now I'm doing 5x5 and having a lot of success with it strength wise. But I'm curious to see how a size specific routine will work for me. May have to try this one in the future.

    You may be surprised to learn that 5x5 was popularised by British legendary bodybuilder Reg Park back in the 1950's - Bill Starr then revived 5x5 during late 1970's.

    Park's beginner's course was as follows - thrice weekly. First two sets were warmups, set's 3-5 were working weight. Needless to say, Park built a muscular, rock solid physique - i do agree though that the most notable gains are primarily strength, being that strength gains appear more readily.

    Hyperextension 3X10
    Squat 5x5
    Bench 5x5
    Deadlift 5x5
    Last edited by Resilience; 02-26-2006 at 12:26 PM.
    Reply With Quote

  10. #10
    Eats dogg crapp. hepennypacker52's Avatar
    Join Date: Apr 2004
    Posts: 7,590
    BodyPoints: 440
    Rep Power: 1097
    hepennypacker52 has reached the pinnacle! Best possible rank! (+1000000) hepennypacker52 has reached the pinnacle! Best possible rank! (+1000000) hepennypacker52 has reached the pinnacle! Best possible rank! (+1000000) hepennypacker52 has reached the pinnacle! Best possible rank! (+1000000) hepennypacker52 has reached the pinnacle! Best possible rank! (+1000000) hepennypacker52 has reached the pinnacle! Best possible rank! (+1000000) hepennypacker52 has reached the pinnacle! Best possible rank! (+1000000) hepennypacker52 has reached the pinnacle! Best possible rank! (+1000000) hepennypacker52 has reached the pinnacle! Best possible rank! (+1000000) hepennypacker52 has reached the pinnacle! Best possible rank! (+1000000) hepennypacker52 has reached the pinnacle! Best possible rank! (+1000000)
    Visit hepennypacker52's BodySpace
    hepennypacker52 is offline
    Thanks guys.
    Reply With Quote

  11. #11
    Eats dogg crapp. hepennypacker52's Avatar
    Join Date: Apr 2004
    Posts: 7,590
    BodyPoints: 440
    Rep Power: 1097
    hepennypacker52 has reached the pinnacle! Best possible rank! (+1000000) hepennypacker52 has reached the pinnacle! Best possible rank! (+1000000) hepennypacker52 has reached the pinnacle! Best possible rank! (+1000000) hepennypacker52 has reached the pinnacle! Best possible rank! (+1000000) hepennypacker52 has reached the pinnacle! Best possible rank! (+1000000) hepennypacker52 has reached the pinnacle! Best possible rank! (+1000000) hepennypacker52 has reached the pinnacle! Best possible rank! (+1000000) hepennypacker52 has reached the pinnacle! Best possible rank! (+1000000) hepennypacker52 has reached the pinnacle! Best possible rank! (+1000000) hepennypacker52 has reached the pinnacle! Best possible rank! (+1000000) hepennypacker52 has reached the pinnacle! Best possible rank! (+1000000)
    Visit hepennypacker52's BodySpace
    hepennypacker52 is offline
    bump
    Reply With Quote

  12. #12
    Banned siamesedream's Avatar
    Join Date: Oct 2004
    Location: Oregon, United States
    Age: 26
    Posts: 8,132
    BodyPoints: 19613
    Rep Power: 0
    siamesedream has reached the pinnacle! Best possible rank! (+1000000) siamesedream has reached the pinnacle! Best possible rank! (+1000000) siamesedream has reached the pinnacle! Best possible rank! (+1000000) siamesedream has reached the pinnacle! Best possible rank! (+1000000) siamesedream has reached the pinnacle! Best possible rank! (+1000000) siamesedream has reached the pinnacle! Best possible rank! (+1000000) siamesedream has reached the pinnacle! Best possible rank! (+1000000) siamesedream has reached the pinnacle! Best possible rank! (+1000000) siamesedream has reached the pinnacle! Best possible rank! (+1000000) siamesedream has reached the pinnacle! Best possible rank! (+1000000) siamesedream has reached the pinnacle! Best possible rank! (+1000000)
    Visit siamesedream's BodySpace
    siamesedream is offline
    Fantastic post.
    Reply With Quote

  13. #13
    Eats dogg crapp. hepennypacker52's Avatar
    Join Date: Apr 2004
    Posts: 7,590
    BodyPoints: 440
    Rep Power: 1097
    hepennypacker52 has reached the pinnacle! Best possible rank! (+1000000) hepennypacker52 has reached the pinnacle! Best possible rank! (+1000000) hepennypacker52 has reached the pinnacle! Best possible rank! (+1000000) hepennypacker52 has reached the pinnacle! Best possible rank! (+1000000) hepennypacker52 has reached the pinnacle! Best possible rank! (+1000000) hepennypacker52 has reached the pinnacle! Best possible rank! (+1000000) hepennypacker52 has reached the pinnacle! Best possible rank! (+1000000) hepennypacker52 has reached the pinnacle! Best possible rank! (+1000000) hepennypacker52 has reached the pinnacle! Best possible rank! (+1000000) hepennypacker52 has reached the pinnacle! Best possible rank! (+1000000) hepennypacker52 has reached the pinnacle! Best possible rank! (+1000000)
    Visit hepennypacker52's BodySpace
    hepennypacker52 is offline
    bump
    Reply With Quote

  14. #14
    Registered User GavinFL's Avatar
    Join Date: Mar 2006
    Age: 30
    Posts: 47
    BodyPoints: 51
    Rep Power: 0
    GavinFL is on a distinguished road. (+10)
    Visit GavinFL's BodySpace
    GavinFL is offline
    Originally Posted by hepennypacker52 View Post

    Workout Plans for Muscle Building and Fat Loss : For the Beginner, Intermediate, and Advanced HST'er



    So you're read over Part I and Part II, and you're liking the sound of HST. You're all psyched to start, but you don't know exactly where to start. Or maybe, you've done a couple cycles of HST and you love it, but you're ready for something a bit more advanced. Well, this article will help you with that. I will provide you with example routines for beginner, intermediate, and advanced lifters. I will also provide explanations of all of the exercises and methods that will be chosen, so that you're not completely lost.

    NOTE : In each program, I have repeated sections that are the same in each program. So, in order to get some of the concepts, you don't have to read every program. Just skip to the program that you want to read, and everything is there for you.

    Muscle Building Programs



    Beginner

    Exercises :

    Squat
    Stiff-legged Deadlift
    Bench Press
    Bent Row
    Military Press (seated)
    EZ Bar Curl
    Lying Triceps Extension
    Standing Calf Raise (on board)

    Sets : 1x15, 2x10, 3x5, 2 weeks of 5RMs

    Ideology Explained :

    This is a very bread and butter HST routine, and is perfect for any beginner. There's not too much to explain here, you learned everything you need to know in the first two articles. You'll be doing 1 set for the 15s block, 2 sets for the 10s block, and 3 sets for the 5s block. You'll also do 3 sets for the two weeks of 5 rep maxes. Now for exercise explanations :

    Squat - the king of all exercises, you need to squat. Squats will hit all parts of your legs, as well as stimulate growth throughout your entire body.

    Stiff-legged Deadlift - stiff-legged deadlifts make a perfect combo with squats. You get more emphasis on the hamstrings, as well as your back, whereas the squats will hit your quads and glutes more.

    Bench Press - the bench press is known by some as the king of upper body exercises. You'll be hitting your chest, shoulders, and shoulders mainly. The bench press is a great starter exercise for anyone.

    Bent Row - this is a great exercise for your lats, as well as your biceps. This is another compound exercise, which work very well for beginners and advanced lifters as well.

    Military Press - the best overall shoulder builder. MPs are another great lift for upper body power and size. You'll be doing them seated to place more emphasis on form, rather than using body momentum to do the lift.

    EZ Bar Curl - I like using the EZ bar because it is easier on the wrists. Plain 'ol curls (combined with rows) are all that your biceps need to stretch the sleeves.

    Lying Triceps Extension - a great exercise for triceps mass. I like doing these with an EZ bar also, because of the less stress on the wrists.

    Standing Calf Raise - great overall calf mass builder. Do them on a board for added stretch.


    And there you have it. Don't turn down this program just because it looks simple, IT WORKS! Just because a program isn't super complex doesn't mean that you won't gain well off of it. Sometimes, simpler is better.


    Intermediate

    Exercises :

    Squat
    Stiff-legged Deadlift
    Incline DB Press
    Parallel Bar Dip
    Bent Row
    Military Press
    Partial Curl (bottom to halfway up)
    Lying Triceps Extension
    Standing Calf Raise (on board)

    Sets : 2x10, 2x5, 4 weeks of 5RMs/clusters (10 rep total)

    Special methods used :

    Cluster reps
    Strength test days
    Metabolic fatigue sets

    Ideology Explained :

    Now we're kicking it up a notch, and adding in some new methods. This program is good for those who have done a couple cycles of HST, and are ready to try something new and different. The explanations can be a bit tricky, but you should be able to understand what I'm saying.

    The first four weeks are just standard HST, no problems there. You have your two weeks of 10s, and 2 weeks of 5s. The 5RM period is going to be extended, and we're going to be clustering for the most part.

    A cluster set is a set in which you take a pre-determined amount of reps, and do small 1-3 rep "clusters" to build up to the desired amount of reps. In this case, you're going to be working up to a total of 10 reps. Once you hit your 10 reps, you're done with that exercise. As for rest in between sets, take as long as you need before you feel ready for the next set. Don't rush this, take as much time as you need. Why do clusters? You'll be able to hit the desired amount of reps with your 5 rep max, but you'll be minimizing CNS fatigue, which can lead to overtraining.

    A strength test day is just another word for a 5RM day, and it will determine what weight you use next for your cluster workouts.

    After you have built up to your 5RM (end of week 4), you'll be starting with week 5. On Days 1 and 2, you'll use cluster sets and do a total of 10 reps for each exercise (in 1-3 rep clusters of your 5RM). On Day 4, you'll have a strength test day. All you'll do is re-test your 5RMs (keep with 2 sets, 2x5) on every exercise. Then, the following week, you'll cluster on Days 1+2 again, but you'll use the weight from the 5RMs that you just found on Day 3 of the previous week.

    Now that you know that, I'll show you what you'll be doing for metabolic fatigue. You will incorporate these sets after the 10s, at the start of the 5s. A metabolic fatigue set is a set of 15 reps, with a relatively light weight. The point here is to get a nice "burn". After you finish the last set for a particular body part, you'll perform a set of 15 reps to get the "burn". You'll do this to add hypoxic stress and increase post workout nutrient shuttling to your muscles. So, once you finish both incline dumbbell press and dips (chest), you'll do a 15 rep set with flat dumbbell flys. The weight should be somewhat heavy, but not extremely straining (ie the weight you would use for a mid-15s HST set). Here's what exercises you will use for metabolic fatigue sets :

    Quads - Leg Extension
    Hamstrings - Leg Curl
    Chest - Flat DB Fly
    Lats - Bent Row
    Shoulders - Side Lateral Raises
    Biceps - EZ Bar Curls
    Triceps - Cable Pressdown

    Now on to the core program exercise explanations :

    Squat - the king of all exercises, you need to squat. Squats will hit all parts of your legs, as well as stimulate growth throughout your entire body.

    Stiff-legged Deadlift - stiff-legged deadlifts make a perfect combo with squats. You get more emphasis on the hamstrings, as well as your back, whereas the squats will hit your quads and glutes more.

    Incline DB Press - incline bench press will work your upper chest more, and is a great exercise for chest mass, and the appearance of chest mass.

    Weighted Dips - this is a great exercise to combine with incline dumbbell press, it will hit your lower chest and triceps hard.

    Bent Row - this is a great exercise for your lats, as well as your biceps. This is another compound exercise, which work very well for beginners and advanced lifters as well.

    Military Press - the best overall shoulder builder. MPs are another great lift for upper body power and size. You'll be doing them seated to place more emphasis on form, rather than using body momentum to do the lift.

    Partial Curl - By going only halfway up, you'll be able to use a much heavier load, while still adding plenty of overall mass to the biceps.

    Lying Triceps Extension - a great exercise for triceps mass. I like doing these with an EZ bar also, because of the less stress on the wrists.

    Standing Calf Raise - great overall calf mass builder. Do them on a board for added stretch.

    There's the intermediate program. You have some new methods implemented, and some minor exercise changes. This is a nice step up from basic HST after you have done a couple of the basic cycles.
    Hi, I'm a little scatterbrained from reading some of the Intermediate routine so forgive me if its obvious, is this still a Mon/ Wed/ Fri program?
    I was thrown off b/c it says "On Days 1 and 2, you'll use cluster sets and do a total of 10 reps for each exercise (in 1-3 rep clusters of your 5RM). On Day 4, you'll have a strength test day. All you'll do is re-test your 5RMs (keep with 2 sets, 2x5) on every exercise. Then, the following week, you'll cluster on Days 1+2 again, but you'll use the weight from the 5RMs that you just found on Day 3 of the previous week." What is done on day 3? The normal routine?
    Do I have this right: after your initial 4 weeks (2x10, 2x5) the 5th week is a cluster, the 6th is strength test, the 7th is a cluster and the 8th is another test?
    Is metabolic fatigue just an addition to week 3 and how long does it continue for?
    Thx bro, Appreciate the help
    Reply With Quote

  15. #15
    Registered User yoyohomieg5432's Avatar
    Join Date: Aug 2005
    Posts: 5,405
    BodyPoints: 16950
    Rep Power: 465
    yoyohomieg5432 has a reputation beyond repute. Second best rank possible! (+100000) yoyohomieg5432 has a reputation beyond repute. Second best rank possible! (+100000) yoyohomieg5432 has a reputation beyond repute. Second best rank possible! (+100000) yoyohomieg5432 has a reputation beyond repute. Second best rank possible! (+100000) yoyohomieg5432 has a reputation beyond repute. Second best rank possible! (+100000) yoyohomieg5432 has a reputation beyond repute. Second best rank possible! (+100000) yoyohomieg5432 has a reputation beyond repute. Second best rank possible! (+100000) yoyohomieg5432 has a reputation beyond repute. Second best rank possible! (+100000) yoyohomieg5432 has a reputation beyond repute. Second best rank possible! (+100000) yoyohomieg5432 has a reputation beyond repute. Second best rank possible! (+100000) yoyohomieg5432 has a reputation beyond repute. Second best rank possible! (+100000)
    Visit yoyohomieg5432's BodySpace
    yoyohomieg5432 is offline
    very late bump.

    so,f or the cluster section let me see if im getting this right:

    do i do one set for each bodypart? i.e. my 5rm bench is 225, so i do reps of 1-3 until i hit 10, then im done? or is there a second set for each bodypart
    Support our Troops
    Reply With Quote

  16. #16
    Registered User ka3s3r's Avatar
    Join Date: Jan 2010
    Location: New Jersey, United States
    Age: 21
    Stats: 5'11", 179 lbs
    Posts: 411
    Rep Power: 24
    ka3s3r is a splendid one to behold. (+10000) ka3s3r is a splendid one to behold. (+10000) ka3s3r is a splendid one to behold. (+10000) ka3s3r is a splendid one to behold. (+10000) ka3s3r is a splendid one to behold. (+10000) ka3s3r is a splendid one to behold. (+10000) ka3s3r is a splendid one to behold. (+10000) ka3s3r is a splendid one to behold. (+10000) ka3s3r is a splendid one to behold. (+10000) ka3s3r is a splendid one to behold. (+10000) ka3s3r is a splendid one to behold. (+10000)
    Visit ka3s3r's BodySpace
    ka3s3r is offline
    hey im a newB whats "2x10, 2x5, 4 weeks of 5RMs/clusters (10 rep total)" mean im alittle ocnfused on how many weeks to do this workout until i step up to the next one....also whats 4 weeks of 5RM/clusters mean
    Reply With Quote

  17. #17
    Registered User mick01's Avatar
    Join Date: Jan 2009
    Location: perth, w.a, Australia
    Age: 26
    Stats: 6'1", 191 lbs
    Posts: 122
    Rep Power: 7
    mick01 is just really nice. (+1000) mick01 is just really nice. (+1000) mick01 is just really nice. (+1000) mick01 is just really nice. (+1000) mick01 is just really nice. (+1000) mick01 is just really nice. (+1000) mick01 is just really nice. (+1000) mick01 is just really nice. (+1000) mick01 is just really nice. (+1000) mick01 is just really nice. (+1000) mick01 is just really nice. (+1000)
    Visit mick01's BodySpace
    mick01 is offline
    sticky !
    Reply With Quote

  18. #18
    Registered User A_dubs's Avatar
    Join Date: Apr 2009
    Location: Reno, Nevada, United States
    Age: 23
    Stats: 5'9", 151 lbs
    Posts: 38
    Rep Power: 0
    A_dubs is on a distinguished road. (+10)
    Visit A_dubs's BodySpace
    A_dubs is offline

    Confused on Reps

    Thanks for the great post, ive herd about this workout before and I'm thinking about trying it, but im really confused on the rep's and sets, can someone please explain this more detailed to me.

    Sets : 1x15, 2x10, 3x5, 2 weeks of 5RMs
    does this mean
    monday-every lift is 1 sets of 15
    wednesday-every lift is 2 sets of 10
    friday- every lift is 3 sets of 5
    and what does "2 weeks of 5RMs mean?

    thanks for help guys
    eat big - get big

    Workout log - http://forum.bodybuilding.com/showthread.php?t=115832631
    Reply With Quote

  19. #19
    Registered User shakystew's Avatar
    Join Date: Feb 2010
    Location: United States
    Age: 24
    Posts: 3
    Rep Power: 0
    shakystew is on a distinguished road. (+10)
    Visit shakystew's BodySpace
    shakystew is offline
    I am a little confused on this as well.

    So, if I am doing a M/W/F routine,with the beginner exercises, should I incorporate all those exercised every MWF or should I break them up?

    And also, do I do the 15s, 10s, 5s, with every exercise?

    Probably both dumb questions. Just need some clarification. Thanks!
    Reply With Quote

  20. #20
    Registered User beersandwich's Avatar
    Join Date: Apr 2007
    Location: Sydney, NSW, Australia
    Age: 26
    Stats: 6'3", 198 lbs
    Posts: 631
    BodyPoints: 1033
    Rep Power: 81
    beersandwich has a brilliant future. Third best rank! (+40000) beersandwich has a brilliant future. Third best rank! (+40000) beersandwich has a brilliant future. Third best rank! (+40000) beersandwich has a brilliant future. Third best rank! (+40000) beersandwich has a brilliant future. Third best rank! (+40000) beersandwich has a brilliant future. Third best rank! (+40000) beersandwich has a brilliant future. Third best rank! (+40000) beersandwich has a brilliant future. Third best rank! (+40000) beersandwich has a brilliant future. Third best rank! (+40000) beersandwich has a brilliant future. Third best rank! (+40000) beersandwich has a brilliant future. Third best rank! (+40000)
    Visit beersandwich's BodySpace
    beersandwich is offline
    weeks 1-2 1x15 reps
    weeks 3-4 2x10 reps
    weeks 4-5 3x5 reps
    weeks 5-6 continue 5s or negatives or triples etc

    each two week block start at low weight and each workout you add weight eg

    bench press over 2 weeks = 6 workouts = 100 mon, 110 wed, 120 fri, 130 mon, 140 wed, 150 fri (max)

    for all ur 5, 10 and 15 rep maxes

    full body each day
    Reply With Quote

  21. #21
    Registered User Gobbuster's Avatar
    Join Date: Apr 2010
    Age: 25
    Stats: 5'9", 155 lbs
    Posts: 12
    Rep Power: 0
    Gobbuster is on a distinguished road. (+10)
    Visit Gobbuster's BodySpace
    Gobbuster is offline
    Hey HP52, thanks for all your articles, I'm new to this forum and yours are the posts I like the most.

    I post with one stupid question, I've used the search function and I can't for the life of me find HST for Dummies: Part II, is it somewhere inside HST for Dummies: Part I?

    I'd greatly appreciate a link, thanks.
    Reply With Quote

  22. #22
    Registered User KonradZuse's Avatar
    Join Date: Mar 2010
    Location: United States
    Stats: 5'10", 240 lbs
    Posts: 35
    Rep Power: 0
    KonradZuse is on a distinguished road. (+10)
    Visit KonradZuse's BodySpace
    KonradZuse is offline
    To everyone who's confused you basically have 6 workouts, Monday is 1/4, Wed is 2/5, and Friday is 3/6. There is 3 workouts a week, 2 weeks per rep routine, so you basically will do 15 reps for 2 weeks, then start over at 10 reps for 2 weeks, then 5 reps for another 2 weeks, and then negs or more 5s. It has really been working for me, and I see results, I kind of went off of it for a few days, but I'm back on it and I love it. I'm trying to lose some weight also, so hopefully this can help. I was reading something in the BB.com contest thread about more calories being better for you, does anyone know about that? I'm trying to cut lose fat, but gain muscle, so I'm not trying to eat too much.
    Reply With Quote

  23. #23
    Registered User 80MinuteAbs's Avatar
    Join Date: Jul 2010
    Location: New Jersey, United States
    Age: 24
    Stats: 6'3", 185 lbs
    Posts: 129
    Rep Power: 9
    80MinuteAbs is a glorious beacon of knowledge. (+2500) 80MinuteAbs is a glorious beacon of knowledge. (+2500) 80MinuteAbs is a glorious beacon of knowledge. (+2500) 80MinuteAbs is a glorious beacon of knowledge. (+2500) 80MinuteAbs is a glorious beacon of knowledge. (+2500) 80MinuteAbs is a glorious beacon of knowledge. (+2500) 80MinuteAbs is a glorious beacon of knowledge. (+2500) 80MinuteAbs is a glorious beacon of knowledge. (+2500) 80MinuteAbs is a glorious beacon of knowledge. (+2500) 80MinuteAbs is a glorious beacon of knowledge. (+2500) 80MinuteAbs is a glorious beacon of knowledge. (+2500)
    Visit 80MinuteAbs's BodySpace
    80MinuteAbs is offline

    http://i145.photobucket.com/albums/r205/WordtoHerb/hypertrophy.jpg

    Hey,
    I am new to this forum and this is my first post. I am not new to weight lifting but and not a professional either. I was considering doing this routine and as i read it and the previous two articles i was still confused. However, i reread them several times (very bored at work) and think i understand them now. I wrote out the weeks for myself and just want to make sure im understanding it correctly.

    Is this the correct way to follow this workout? I figured i would make a nice excell document considering it seems there are a couple people confused by this workout and having it laid out visually definitely helps me.

    Sorry i could not post the image or a link. The forum says i need 30 or more posts in order to be able to publish images so I had to put the link in the title of my post haha. If my spreadsheet is correct perhaps someone wouldnt mind reposting it so its easier to see?
    Reply With Quote

  24. #24
    Registered User 80MinuteAbs's Avatar
    Join Date: Jul 2010
    Location: New Jersey, United States
    Age: 24
    Stats: 6'3", 185 lbs
    Posts: 129
    Rep Power: 9
    80MinuteAbs is a glorious beacon of knowledge. (+2500) 80MinuteAbs is a glorious beacon of knowledge. (+2500) 80MinuteAbs is a glorious beacon of knowledge. (+2500) 80MinuteAbs is a glorious beacon of knowledge. (+2500) 80MinuteAbs is a glorious beacon of knowledge. (+2500) 80MinuteAbs is a glorious beacon of knowledge. (+2500) 80MinuteAbs is a glorious beacon of knowledge. (+2500) 80MinuteAbs is a glorious beacon of knowledge. (+2500) 80MinuteAbs is a glorious beacon of knowledge. (+2500) 80MinuteAbs is a glorious beacon of knowledge. (+2500) 80MinuteAbs is a glorious beacon of knowledge. (+2500)
    Visit 80MinuteAbs's BodySpace
    80MinuteAbs is offline
    Bump

    Also what is a reasonable weight gain goal to set for myself over the 8 weeks i try this workout?
    Reply With Quote

  25. #25
    Registered User KonradZuse's Avatar
    Join Date: Mar 2010
    Location: United States
    Stats: 5'10", 240 lbs
    Posts: 35
    Rep Power: 0
    KonradZuse is on a distinguished road. (+10)
    Visit KonradZuse's BodySpace
    KonradZuse is offline
    Originally Posted by 80MinuteAbs View Post
    Bump

    Also what is a reasonable weight gain goal to set for myself over the 8 weeks i try this workout?
    Depends I was personally trying to lose weight on this, but I definitely gained a lot of size, I love this style of workout.
    Reply With Quote

  26. #26
    Registered User 80MinuteAbs's Avatar
    Join Date: Jul 2010
    Location: New Jersey, United States
    Age: 24
    Stats: 6'3", 185 lbs
    Posts: 129
    Rep Power: 9
    80MinuteAbs is a glorious beacon of knowledge. (+2500) 80MinuteAbs is a glorious beacon of knowledge. (+2500) 80MinuteAbs is a glorious beacon of knowledge. (+2500) 80MinuteAbs is a glorious beacon of knowledge. (+2500) 80MinuteAbs is a glorious beacon of knowledge. (+2500) 80MinuteAbs is a glorious beacon of knowledge. (+2500) 80MinuteAbs is a glorious beacon of knowledge. (+2500) 80MinuteAbs is a glorious beacon of knowledge. (+2500) 80MinuteAbs is a glorious beacon of knowledge. (+2500) 80MinuteAbs is a glorious beacon of knowledge. (+2500) 80MinuteAbs is a glorious beacon of knowledge. (+2500)
    Visit 80MinuteAbs's BodySpace
    80MinuteAbs is offline
    Originally Posted by KonradZuse View Post
    Depends I was personally trying to lose weight on this, but I definitely gained a lot of size, I love this style of workout.
    Thanks for the reply! It's much appreciated, however i have done much reading since then and decided to start Madcows 5x5 instead.
    Reply With Quote

  27. #27
    Registered User StarCruzzer's Avatar
    Join Date: Feb 2010
    Location: New Mexico, United States
    Age: 22
    Stats: 6'2", 191 lbs
    Posts: 93
    Rep Power: 8
    StarCruzzer is a glorious beacon of knowledge. (+2500) StarCruzzer is a glorious beacon of knowledge. (+2500) StarCruzzer is a glorious beacon of knowledge. (+2500) StarCruzzer is a glorious beacon of knowledge. (+2500) StarCruzzer is a glorious beacon of knowledge. (+2500) StarCruzzer is a glorious beacon of knowledge. (+2500) StarCruzzer is a glorious beacon of knowledge. (+2500) StarCruzzer is a glorious beacon of knowledge. (+2500) StarCruzzer is a glorious beacon of knowledge. (+2500) StarCruzzer is a glorious beacon of knowledge. (+2500) StarCruzzer is a glorious beacon of knowledge. (+2500)
    Visit StarCruzzer's BodySpace
    StarCruzzer is offline
    What i Don't understand is in on the HST website it says DO NOT TWEAK. Also where is the progressive load in the advanced version? there is very minimal progression. I don't think the intermediate and advanced are true HST because it (for the most part) fails in progressive load.
    Reply With Quote

  28. #28
    Registered User gates3353's Avatar
    Join Date: Nov 2009
    Age: 34
    Posts: 3
    Rep Power: 0
    gates3353 is on a distinguished road. (+10)
    Visit gates3353's BodySpace
    gates3353 is offline

    HST for Dummies Part IV

    What ever happened to Part IV? I've been eagerly awaiting it. I'm currently on a standard bodybuilding diet, but I always love new info! Thanks in advance!
    Last edited by gates3353; 03-24-2012 at 07:56 AM.
    Reply With Quote

  29. #29
    Registered User gates3353's Avatar
    Join Date: Nov 2009
    Age: 34
    Posts: 3
    Rep Power: 0
    gates3353 is on a distinguished road. (+10)
    Visit gates3353's BodySpace
    gates3353 is offline
    When is the best time to do weight test day during strategic deconditioning? I take nine days off between cycles and I do my test day on Thursday. That means I finish my HST cycle on a Friday, take Saturday through Wednesday off, test on Thursday, Friday through Sunday off, then start my new cycle on Monday. I'm thinking Tuesday might be a better day because then I have Wednesday through Sunday to decondition. What do other HST'ers do? When I hit a local target size I plan on starting two week deconditioning cycles. Until then it's nine days.
    Last edited by gates3353; 03-24-2012 at 08:40 AM.
    Reply With Quote

  30. #30
    I'm Weak Kendrxck's Avatar
    Join Date: Jul 2012
    Location: Nebraska, United States
    Age: 17
    Stats: 5'7", 132 lbs
    Posts: 61
    Rep Power: 0
    Kendrxck is the lowest scum of the boards. (Worst Rank) Kendrxck is the lowest scum of the boards. (Worst Rank) Kendrxck is the lowest scum of the boards. (Worst Rank) Kendrxck is the lowest scum of the boards. (Worst Rank) Kendrxck is the lowest scum of the boards. (Worst Rank) Kendrxck is the lowest scum of the boards. (Worst Rank) Kendrxck is the lowest scum of the boards. (Worst Rank) Kendrxck is the lowest scum of the boards. (Worst Rank) Kendrxck is the lowest scum of the boards. (Worst Rank) Kendrxck is the lowest scum of the boards. (Worst Rank) Kendrxck is the lowest scum of the boards. (Worst Rank)
    Visit Kendrxck's BodySpace
    Kendrxck is offline
    Bumpppppppp, good thread.
    Reply With Quote

Reply
Page 1 of 2 1 2 LastLast

Posting Permissions

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

Home Store Products Careers Help Contact Us Terms of Use Checkout