update on the hst program I began

[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.

[Juggernauttx]

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.

[chiseled21]

Thanks for the response. I felt at first that the volume was not going to be enough. I am now nearing the end of the 15's and it is kicking my ass more and more the closer I get to the 15RM. I may tweek the program after this cycle but I intend on first giving it a solid 6 weeks as close to the original as possible. I have tried many workouts and given up and gone back to my normal splits too many times; I plan to dedicate myself to this routine for at least long enough to compare gains with my other split routines.

Bump for more replies

Originally Posted by Juggernauttx

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.

[chiseled21]

I have now begun the 10,s. The first workout was kind of weak due to the relatively light weight but I know for a fact that by the third workout I will be hurting. I would really like to hear some more comments from the other Meso members that have tried HST both successfully and not.

[thick]

I really enjoy HST. The 10's are my favorite. 5's normally go really good but I get some joint soreness towards the last couple of workouts. I hate the 15's with a passion but my body feels really good from their workouts(joint wise and pumps) besides puking sometimes. Keep us posted on your results. I have done several HST cycles and have varied things as well keeping with the principles.

[chiseled21]

Thanks for the reply thick. I plan to stick to this for at least the 6 weeks. I am thinking of trying the 5 x 5 that Bob s posted about in the sticky. I have been stuck between 200 and 210 lbs for a while now and decided that my workout needed a change. For years when I would ask the big guys at the gym" How can I get bigger, stronger" they always responded" squat, dl, and bench". I did the core exercises but never to the extent they are used in HST and 5 x 5. Hopefully pounding myself with these exercises will allow me to break through my current plateau. I would still like to hear some more responses from all of the weight lifting guru's on the board.

Originally Posted by thick

I really enjoy HST. The 10's are my favorite. 5's normally go really good but I get some joint soreness towards the last couple of workouts. I hate the 15's with a passion but my body feels really good from their workouts(joint wise and pumps) besides puking sometimes. Keep us posted on your results. I have done several HST cycles and have varied things as well keeping with the principles.

[thick]

I think you will like HST. Make sure you have increased your calories as well if you want to put on more size.

Originally Posted by chiseled21

Thanks for the reply thick. I plan to stick to this for at least the 6 weeks. I am thinking of trying the 5 x 5 that Bob s posted about in the sticky. I have been stuck between 200 and 210 lbs for a while now and decided that my workout needed a change. For years when I would ask the big guys at the gym" How can I get bigger, stronger" they always responded" squat, dl, and bench". I did the core exercises but never to the extent they are used in HST and 5 x 5. Hopefully pounding myself with these exercises will allow me to break through my current plateau. I would still like to hear some more responses from all of the weight lifting guru's on the board.

[freak]

I like the hst program it's working for me too. Keeping going bro.

[eleven11]

Did 3 straight HST (8wks) in a row and was pleased with the results. This time around I changed up a little to keep from getting burnt out. I do half the routine on Monday and the other half on Tuesday, rest on Wed. and repete on Thurs-Fri. So far so good..................11

[chiseled21]

hey eleven that sounds like a pretty good idea. One thing that I did change is my beginning weights for the 10's. They were too close to my 15rm and I did not feel as if it were tough enough so I only plan to use 3 weight increments for the 10's. I have noticed that my caloric needs have gone up; having a quick metabolism already these workouts seem to require alot more fuel.

[Neodavid]

I think the higher weight is a good idea... HST has great principles, but I never did understand starting out with a weight THAT much lower than what I can handle, so I changed it so I only added 2.5lbs every week, and spread it out for a few more days (made it last longer, more workouts).

Using the principles of HST really seems to have made recover from my surgery amazing. I didn't lift for 6 weeks and was on a starvation diet. I lost a total of 30lbs.

After 8 workouts, I am back to my best pre-juicing size, and even a bit bigger and stronger. I've never been this big without juice, so somehow it gave me a muscle memory higher than previously.

I started out with only 2 sets, and using HST principles, I've added reps, sets, or weight, every workout. I always figure SOMETHING has to change every time, to increase stimulation.

I've always been a hard gainer, so this is amazing results for me. I went from 173 to 191 in 3 weeks. My bench is better than ever without juicing (I'm not a strong or big guy, just an average joe who looks like he tries really hard).

I may do SD now, so I don't have to go to 4 sets. That seems a bit extreme, but then I may try it just for kicks. Sometimes volume shocks a body into growth. Short term it might be okay to try.

Originally Posted by chiseled21

hey eleven that sounds like a pretty good idea. One thing that I did change is my beginning weights for the 10's. They were too close to my 15rm and I did not feel as if it were tough enough so I only plan to use 3 weight increments for the 10's. I have noticed that my caloric needs have gone up; having a quick metabolism already these workouts seem to require alot more fuel.

[chiseled21]

I began the 5 pound workouts this week. This time to avoid the zig-zagging I began the 5's at least 10lbs above the highest weight used in the 10's. I am doing 3 working sets per exercise and am feeling very strong.(seems like you always do on the first exercise of the new rep microcycle.) I have not decided if I am going to attempt the negatives because I workout alone. I am thinking of using dropsets and possible rest pause sets at a weight higher than my max 5's but have not decided. One positive side affect of this workout is that my athletic ability seems to be very positively affected. My vertical leap is high(for me) and my speed in kicking and punching seems better than usual. The gains that I am receiving seem to very lean and usable.