Great article on HST this week…I later looked up Brian’s methods on the hypertrophy-specific site and I decided to take the plunge. Anyone else doing so (the logic behind it is compelling)? Also, anyone with tips from previous HST cycles?
I’ll keep the group posted on progress.
It has worked well for me.
I have tried to mess around and add sets and change the rep scheme, but I did much better and did not burn out doing it Bryan’s way.
It is not an easy routine, 1 of the workouts is like a balls out full body HIT session (and even HIT is usually not that tough, becuase you are a little drained from the last all out hard work out, in HST you are pretty fresh), and 2 are tough, out of every 6 (2 weeks) workouts. While the liturature states that hard work is not the be all and end all, HST is a pretty tough routine.
What I want to do with it is mix it up with a “strong man” style workout where I do some abreiviated whole body lifting 3 times per week and focussing on a couple of lifts in each session, doing triples or whatever just trying to get better at some lifts. I think that “exercise performance” training will compliment HST training and allow me to really improve. We will see.
Hey, I love the HST program, and yes, it makes a lot of sense. There were two “HST Support Group” threads. There was a lot of info on both of them, I’m going to try and bump them up for you now, if not I’ll come back and repost.
Great program. I gained 7.5 kg in 2 months on it. Some of it was regained but still…
Taking the risk of getting involved in another discusion with Char-dawg (eheheh) i recomend it.
Is there a website out there detailing the HST method? thanx
Hey folks. I found Bryan’s website so please don’t trouble youselves over that. I have another question though. Did you actually follow the protocol for increasing the weight by a few pounds every week? It seems like to do it over six weeks you would have to start with a really low weight. If your 1RMon a dumbbell press was 80lbs you’d need to start with 50 on week one. Am i right about this? If so what were your experiences with this? thanx
One of the keys to doing this program is to know your maxes, so I would definately follow Bryan’s advice and take a week to find all of your maxes. Then take another week off and then take the plunge.
I used maxes that I estimated from my previous workouts. Some were right on and others were not as close. This could be one of the reasons, I had mixed feeling about my experience, but I WILL try this program again. I have no doubt.
HST is the best thing that has happened to me with respect to weight training in years… I think I undersetimated my 15,10,5 RM’s slightly, but due to the ever increasing loads i’m sure I will be on track eventually. The 15’s were a bitch… I must say that my calves and shoulders have EXPLODED. I have never seen this much growth with this “little” training.
I’m very interested in trying this program. Is there a specific tempo that should be used with this program?
Eddie, not really. What most people do is to use slower eccentrics on the easier workouts and not so slow on the harder ones. Obviously im not suggesting you go bouncing the weights all over. I do 2 seconds down, one up most of the time, no pause.