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Originally Posted by chiseled21 As you guys know I started the HST workout last Monday. Yesterday was my fourth workout using the 15 RM. I have gained a little weight and the workouts keep me intense. Being used to normal workout splits it feels weird stopping after only 2sets per muscle group. I plan to stick to this routine for at least the full 6 weeks. One thing that I have noticed is that after the workouts I feel as if I am in a anabolic state and not overworked and catabolic. I am really looking foward to the ten RM sets. Please post your experiences with HST, I am highly interested in how everyone else felt when they first started the program in contrast to normal splits. I would also like to know how the 10RM, and 5RM workouts left your body feeling in comparison to the 15 RM`. One other note is that the amount of weight that I can lift with good form for 15 reps is quite humbling. |
I like HST, but I fared better with some volume added to it. I also modified it a little. The HSTers might say it is not HST anymore, but I am still following the principles of HST. This is what I did:
Day1 Chest/shoulders/tris 5 sets
Day 2 Back/Bis/Legs (alternated squat emphasis workout and deadlift) 5 sets
Day 3 Rest
Day 4 repeat.
I started off with the 15's and kept progressively adding weight each workout. I decreased the reps as the weights increased closer to my RM of that rep bracket. I still did the 15/10/5/5. I still trained frequently, because I did each bodypart 3 times in 8 days, instead of 3 times in 7 days. One day off only, so still pretty frequent, but the extra day gave me better joint relief as well. I still progressively increased the loading. I still strategic deconditioned. I still applied mechanical load. I still did all the principles of HST. I also added more volume, which I fared better in growth compared to the 2 set method. The added rest day in between helped ward off overtraining as well. I know the HSTers will argue what I am doing is not HST, because I am not doing fullbody or whatever, but I still followed the principles of HST, and if you understand HST, thats what HST is, only a set of principles proven scientifically for hypertrophy. I gained about 7lbs doing this cycle, and only 3 lbs with the traditional format. So my gains were twice better. Good luck.