restless, the main purpose of the program is to increase size, not strength. According to old Arthur Jones dogma, there is a direct relationship between the two, and to increase size one should train for strenth. However, the idea behind HST is to work a muscle enough (for two weeks) just to stimulate growth, which does not, according to Bryan Haycock, require working to failure. A lot of HIT literature also says that the best way to get stronger is to work to failure each and every time; since you’re not doing this with HST, you will not necessarily pass your maxes, because you’re not getting TOO much stronger with every workout. That’s my take on it, at least.
Keep in mind, though, that it is very possible to pass your maxes without a great strength increase. For example, if you normally train in the 8-10 rep range, and then you take a day to determine your 15 rep maxes, your body isn't going to be as efficient at performing them. So, your max will be partially limited by this factor. Then, after 2 weeks of training with 15 reps, your body has gotten more efficient, and is able to lift more weight at 15 reps. It is possible for this to occur during any of the microcycles, but it seems to be most common with the 15s. I hope this helps.
Well guys, here’s the 1/2 way progress report. Yesterday was my last 10’s workout, and I have to say I could have easily done 3-4 more reps on everything. I feel pumped everyday, and I’m really looking forward to the 5’s as my body really responds well to this rep range.
Ok, now for the tale of the tape:
legs- + 1/2 in.
arms- + 1/4 in.
calves- + 1/4 in.
weight- + 5 lbs.
Iced Earth, congratulations on your progress! For two microcylces which are basically designed to strengthen tendons, I’d say that’s not bad at ALL. I haven’t measured myself yet, I’m taking measurements this week, (just prior to starting Mag-10) and then I’ll measure again in two weeks (after I finish my cylce) and them again two weeks later, as my HST cylce ends. Keep us all posted on your progress. Congrats again, and good work.
Thanks Trev, I’m very psyched about the whole thing. I decided on dropping a few movements going into the 5’s, and just focus on the big basics. They say this is the fun part, so I can’t wait. BTW guys, the new forum is up on Hypertrophy-specific.com, and it’s awesome. Bryan visits often to give responses as well, so come by and take a look.
Yeah, I’ve been in and out of that forum; I signed up sometime last week. Bryan is great, he responds to his posts with more alacrity than I would have thought possible for someone as busy as he must be. The forum is great, what with all the graphics, etc. Personally, I like the “tone” of T-mag better, which is why I’m on this forum more than that one. Personal bias aside, I would be a fool if I didn’t agree that it’s a great place to exchange information about the program, since everyone who posts there is using it. Now that it’s up, I’m assuming the general process that people make on HST will be even greater, because of the increased access to the input and experiences of their fellows. That is my hope, at least.
Hi, great thread everyone, I just had some questions though. I’ve read that Bryan doesn’t necessarily advocate going to failure but in one of his articles he states that “There is no problem with a single set per body part as long as it is a maximum effort”. Are the final few workouts in a rep range supposed to be taken to failure? And are the first few days in a rep range supposed to be maximum effort sets? I find this confusing because the weights are light on the first few days. Thanks for the help. Maybe some other females can report their progress with this workout program?
Hi camelia, “maximum effort” doesn’t necesarily mean going to failure. During the workouts that are submax, use a slower cadence, concentrate on feeling the muscle throught the full ROM and really feel the burn. As the weights increase, the cadence increases to accomodate it. Most peolpe are finding that when they get to the last couple of workouts for each rep cycle that they have gained strength and what was their max wieght before they started is now no longer their max. This is a good sign. Going to failure isn’t required for Hypertrophy. It’s more about the progressive load you expose the muscle to over time.
Before becoming pregnant, my wife had great results with HST. She is still using it although with much lighter weights and only weekly weight progression using 15,12,10 rep scheme. There is a thread on women and HST at thinkmuscle with a picture of a woman who Bryan trained himself with HST, and she looks incredible. Good luck, Steve
Just started first workout of HST today and was very impressed. However I’ve been off for a while and may have overestimated in one of two excerises. Easy to correct though.
Question for Trev regarding your supplementing with Mag 10, are you planning to increase volume or intensity to accomodate the anabolic environment in anyway? Or will you just stick to normal routine?
Hey, glad everyone is stil getting a lot out of this thread; I know I am. I wanted to answer the question about my Mag-10 plan. I asked Bryan on the Hypertrophy-Specific site, and he basically said I could increase weight or reps. There was more to it, but I’ll be brief. This is what I’m doing. I’ll be starting Mag 10 this tuesday night, roughly 12 hours before my wednesday morning workout. Wednesday will be my second-to-last day of tens, so the weight will be pretty heavy. Mag-10 will supposedly allow me to do more than I was previously able to do, so I plan on pusing to “almost” failure on that day. On friday, I’ll work to failure. I’m assuming this will be beyond ten reps. I’ll do the same during my fives. THen, my second week of fives, the weight will still be increasing, but since I’ll be “off” I won’t be able to do as many reps. The heavier weight should allow me to continue growing, or at the very least kind of “cement” my gains. Hope that answers the question. I hope it works, too.
Friday is the last day of tens…today went pretty well. I split my workout in half; did one circuit this morning and another at night. Seemed to work well, and I felt stronger after having so much rest. I guess it was my attempt to mimic a 2 a day “growth surge” type thing while on Mag-10. I don’t know that I’ll continue with it, but it was something different, at least. How’s everyone else doing?
Finished week 2 the 12’s. The workouts went great and the weights were perfect. Day 1 I had a little reserve and by today (day 3) I was ready to puke at the end.
My biggest challenge is eating enough. A food log revealed I get about 2200 to 2500 calories a day. I determined my maintenence calorie intake to be 3050. So my first dietary goal is to eat this much. I’m feeling stuffed and bloated. Getting about 1.5g per Kg of protien (don’t know how people stomach 1.5g per Lb.?). So, I’m not too concerned about more protien at this point just more healthy calories. Guess I’ve got to re-read Berardi again.
Just re-read Berardi and determined I need 4300 cal a day. I have excellent glucose sensitivity (did blood glucose test 2mo. ago) so a 50% carb, 35%protien, 15%fat diet seems in order for me. So that’s 538g of carbs, 376g of protien and 72g of fat (mostly mono and poly unsaturated). I’m full just thinking about it. What I need is a personal eating coach!
Sad isn’t it. One day I actually made it to 2900 cals but that involved half of a large combo pizza. I’m also 180 and 6’1" to boot. I need Bill Murray from the scene in Meatballs when he’s coaching that guy to eat more hotdogs. This is the year I need to beat The Stomach.
Yeah it’s fucked. I was just doing my meal plan to when i start working again and it’s 4200 cals also. Gonna have to carry a lot of food\shakes around. Just go for the calorie dense stuff. I’m following a 30p, 35f, 35c plan. I cant even imagine eating 2300 cals from carbs like you’re doing, that’s like 650 grams of pasta, eheheh. Good luck. Why don’t you just bump a little the fat? It will raise your T leves and it will be less food.
O.K, I started out skepitcal. To make things worse after two weeks of 12’s (could’nt bear the thought of 15’s) I had to start dieting for a fundraiser firefighter calendar. So, I started my first week of 10’s on a ketogenic diet. Well my 2 weeks of 10’s went great. I just finished my 1st week of 5’s and I can’t believe how well it’s going. Because of a shoulder injury I’m using dumbell bench for chest. Today I did two sets of 5 with 140’s and could have done more. I have never benched with anything heavier than 120’s before. 140’s is the heaviest our gym has. I probably could have gone heavier if they had heavier db’s. Everything else is much stronger aswell. I can’t use any of the machines in the gym for fives as they aren’t heavy enough. I’m either having to use free weights or plate loaded machines. I have also dropped 12lbs. in the last 3 weeks. I look much harder and muscular than I ever have before. I know these results are a little hard to believe considering I’m dieting, but it’s true. I’m 34 and have been training heavy since I was 17. I know this is a hypertrophy program, but the strength increases were quite a surprise. If my results are any indication this seems to be a great cutting program aswell. I’m also really enjoying the format of the program aswell. It’s quick, not complicated and keeps me from getting bored. I will post my results at the end. I can’t wait to try HST again when I’m not dieting and actually training to gain size.
Those are some damn impressive results so far. Congratulations!! You are definitely not alone in your original skepticism. It’s a great suprise once you get into it though. I look forward to reading your finaly results.
Restless, I think you’re right about the fat. Berardi’s article recommends the higher carbs for people who respond to insulin well, but as I have trouble eating enough as it is more fat would make it easier to get the cals down. Your #'s sound good, I think I’ll try approximating them. Thanks for the advice.