What is HST? How is it different?

[Bob Smith]

Its not too good to be true, its the real deal. Read through some of the other HST threads and youll see some feedback from 11 and Chip, among others.

[Juggernauttx]

Originally Posted by Bob Smith

Its not too good to be true, its the real deal. Read through some of the other HST threads and youll see some feedback from 11 and Chip, among others.

Isnt it funny, how the old Bulgarian Power burst program by Leo Costa is just like HST on a 6 day split? Leo must of been on to something before he changed it into a serious overtraining program.

[Juggernauttx]

Originally Posted by Bob Smith

Its not too good to be true, its the real deal. Read through some of the other HST threads and youll see some feedback from 11 and Chip, among others.

Isnt it funny, how the old Bulgarian Power burst program by Leo Costa is just like HST on a 6 day split? Leo must of been on to something before he changed it into a serious overtraining program.

Ill post it below, it has the progressive loading, increased frequency, and mechanical loading. Only thing, no Strategic deconditioning, but oh well

Plus the training was not to failure:

BULGARIAN POWER BURST TRAINING:

Week 1+2+3

Monday(13-15 reps), Wednesday(10-12 reps), Friday(8-10 reps)

Bench press: 3 sets

Dumbbell Incline Press: 2 sets

Wide grip Chins: 3 sets

T-Bar Rows: 2 sets

Barbell curls: 3 sets

Alternate Dumbbell Curls: 2 sets

Standing Calves: 3 sets

Seated Calf: 2 sets

Note: you do a set of bench presses, take one minute rest, do a set of wide grip chins, take one minute rest and repeat until the allotted three sets are done. You do the same of course with the other exercises. So you end up having two minutes or so rest between each set of each exercise. This allows you to go all out on each set. Do this for all exercises i.e.. alternate Dumbbell Incline Press with T-bar row and Barbell curls with Standing calf Raises. etc.

Note 2: they also suggested to change exercises each work out. Something I personally do not like.

The same holds for all days, of course.

Tuesday(13-15 reps), Thursday(10-12 reps), Saturday(8-10reps)

Squat: 3 sets

Leg Press: 2 sets

Seated Dumbbell Press: 3 sets

Dumbbell Shrugs: 2 sets

Lying EZ Bar Tricep Ext: 3 sets

Pushdowns: 2 sets

Incline Situps: 3 sets

Lying leg raises: 2 sets

Pick weights that make you work HARD but do not go to absolute failure!

Stick with this workout for 3 weeks then change the reps to Mon and Tues 10-12, Wed and Thurs 8-10, Fri and Sat 6-8 for 3 weeks

then drop to Mon and Tues 8-10, Wed and Thurs 6-8, Fri and Sat 4-6 for 3 more weeks

then finish out at 3 weeks of Mon and Tues 6-8, Wed and Thurs 4-6, Fri and Sat 2-4.

Make sure your adding weight as the reps are dropping. Most people find that they can go up at least 5-10 lbs per exercise every week as their body adapts to the frequency and volume.

[borrachopower]

Originally Posted by Juggernauttx

Isnt it funny, how the old Bulgarian Power burst program by Leo Costa is just like HST on a 6 day split? Leo must of been on to something before he changed it into a serious overtraining program.

Ill post it below, it has the progressive loading, increased frequency, and mechanical loading. Only thing, no Strategic deconditioning, but oh well

Plus the training was not to failure:

BULGARIAN POWER BURST TRAINING:

Week 1+2+3

Monday(13-15 reps), Wednesday(10-12 reps), Friday(8-10 reps)

Bench press: 3 sets

Dumbbell Incline Press: 2 sets

Wide grip Chins: 3 sets

T-Bar Rows: 2 sets

Barbell curls: 3 sets

Alternate Dumbbell Curls: 2 sets

Standing Calves: 3 sets

Seated Calf: 2 sets

Note: you do a set of bench presses, take one minute rest, do a set of wide grip chins, take one minute rest and repeat until the allotted three sets are done. You do the same of course with the other exercises. So you end up having two minutes or so rest between each set of each exercise. This allows you to go all out on each set. Do this for all exercises i.e.. alternate Dumbbell Incline Press with T-bar row and Barbell curls with Standing calf Raises. etc.

Note 2: they also suggested to change exercises each work out. Something I personally do not like.

The same holds for all days, of course.

Tuesday(13-15 reps), Thursday(10-12 reps), Saturday(8-10reps)

Squat: 3 sets

Leg Press: 2 sets

Seated Dumbbell Press: 3 sets

Dumbbell Shrugs: 2 sets

Lying EZ Bar Tricep Ext: 3 sets

Pushdowns: 2 sets

Incline Situps: 3 sets

Lying leg raises: 2 sets

Pick weights that make you work HARD but do not go to absolute failure!

Stick with this workout for 3 weeks then change the reps to Mon and Tues 10-12, Wed and Thurs 8-10, Fri and Sat 6-8 for 3 weeks

then drop to Mon and Tues 8-10, Wed and Thurs 6-8, Fri and Sat 4-6 for 3 more weeks

then finish out at 3 weeks of Mon and Tues 6-8, Wed and Thurs 4-6, Fri and Sat 2-4.

Make sure your adding weight as the reps are dropping. Most people find that they can go up at least 5-10 lbs per exercise every week as their body adapts to the frequency and volume.

didnt his program call for 5 sets of each? like 5 sets bench with 5 sets T-bar rows in between?
i got that book back in 1991 i believe...great stuff!
this past year i got his new book, serious growth II. my friend borowed it and never gave it back.

[Juggernauttx]

Originally Posted by borrachopower

didnt his program call for 5 sets of each? like 5 sets bench with 5 sets T-bar rows in between?
i got that book back in 1991 i believe...great stuff!
this past year i got his new book, serious growth II. my friend borowed it and never gave it back.

I dont know, i got it from another forum where they posted this program. I thought it was the original Bulgarian power burst, the one before Serious growth. I have serious growth 1 and Titan training, and this seemed different from them both. Can you post some of that book you got in 1991? Thnx

[Turbo1]

OHH i'm definitly intersted in this now!! CHIP!! Let the games begin!!

[andyxu]

Piss off, pal.

[Turbo1]

Originally Posted by andyxu

Piss off, pal.

WTF??

[kasper2133]

If its the load that important in hst and not fatique, why not just do sets of 5 all the way through, starting with the normal starting weight of 15 reps, and just increase weight like you normaly would in HST?

I understand that the sets of 15 reps are more for your joints, but if you dont have these problems, why not just stick to 5 reps all the way through?

[Bryan Haycock]

Well, theoretically you could. Its just that with weight loads so light during the 15s, there is not enough time under tension to really elicit any kind of real response by the tissue.

Plus, although load is the primary goal in HST, there are certainly benefits from the metabolic stress of higher reps.

Originally Posted by kasper2133

If its the load that important in hst and not fatique, why not just do sets of 5 all the way through, starting with the normal starting weight of 15 reps, and just increase weight like you normaly would in HST?

I understand that the sets of 15 reps are more for your joints, but if you dont have these problems, why not just stick to 5 reps all the way through?