When I get back from vacation in 2 weeks, I’ll be starting my first full cycle of HST. Unlike my first cycle, I am fully prepared and well-planned and looking forward to giving this program a full evalauation.
My final question relates to training frequency. Would you recommend training every other day or doing 3 workouts per week? I'm thinking of training every other day, but I'd like to hear what others have done. I like the freedom of having one day a week to alter your schedule by, but this could still be done as needed with every other day training.
And yes, I plan to provide a full description of my plan and results upon completion. I've been using the last two weeks prior to vacation to calculate all of my maxes and decide on the best exercises.
Tough question, both worked quite nicely to me. I’ve been doing it EOD for two weeks now and so far so good, but if i feel like i need it i will introduce an extra day of rest. Training twice a day is also a good choice, if you have the time to do it.
I tried it every other day this summer, because I had the time to do it. However, I did give myself two full days off after a workout during which I went to failure. So, if I had my final day of tens on a friday, I wouldn’t work out again until monday. Hope this helps.
I would do it 3x per week as recommended, unless you plan on adding an androgen like Mag-10 or 4-ad, at which point I’d go every other day for the duration of the androgen.
Also, IMHO, as you start going heavier and heavier you will inevitably develop little "strains" and "pains" that come with the territory of pushing your body further and further up the strength ladder. That extra day of rest can prove invaluable, especially as you do the 5 rep and negative microcycle respectively.
I realize this wasn't part of your original question, but I also did only one set per bodypart...not two. I did about 3 or four warm up sets for exercises like bench and squats, then made sure I went all out on that one set. It seemed to work for me.
As you know, I did a full cycle of HST and loved it. I'm modifying my workout somewhat for the next couple of months to make it more useful with the Mag-10 I plan on taking, but after that I'm going right back to HST in its purest form.
Jason, I think if your schedule permits it, EOD is the way to go. I also like the idea of taking the full 2 days on the weekends after a max day. Some of the variables that will make or break the increase in frequency are how large your increments are and if you zig zag between rep ranges. It’s all about keeping balance between frequency, volume, and intensity (%of 1RM). Find the right balance for you and it will work out just fine. I think the problem some have is that they feel the need to work too close to failure to make gains. This throws off the balance and the cycle is not as productive as it could have been.
Ideally, If I had my choice, I would train every 36 hours and take extra rest if needed. As long as the other variables are kept in check this would work very well. All that aside, I have only been able to do the MWF schedule due to my schedule. It has worked extremely well so far. Good luck with the cycle, it sounds like you have everything in order. Steve
I very much like the idea of the fixed days, personally. I am one workout away from finishing my 5s. The frequency of the workouts makes it real nice to know the 2 day break is coming.
Based on the responses, it does not seem to matter. I’m going to stick with the M,W,F split and do 3 workouts a week. I should also mention that I will be doing the original 15sx2, 10sx2, 5sx2, 5/Negsx2.