HST Issues

I was considering starting the HST program, but it doesn't make sense to me. 2 questions:
 
1. Why would i wait 2 weeks to get up to a 15 rep max range that I can already do?
 
2. How do you warmup? Is it recommeneded to warmup with one set before each 2 set lift?
 
Any knowledge would be helpful.

It's called strategic deconditioning. Moving the load up, even when it's not your max and assuming it causes micro-damage, will still allow hypertrophy to occur because it's a progressive amount and never allows your muscles to adapt to the current load. By the time you reach your 15 rep max there is a good chance it will be at a higher weight or at least a little easier than previously.


The idea behind only having 2 sets is that after the first set - or two - any effective micro-damage is minimal and unnecessary. So if you want to follow HST to the book, no warm-up sets.

V,
    You're the Clipart Photoshop GOD!

 

Virtuoso,
   I just started an HST program today.  I'm beat!  I started HIIT on treadmill after as well.  It would be nice to eliminate the warmup sets, although I think later on (10 rep and 5 rep weeks where weights are heavier) warmups make sense.  But for the initial 15 rep weeks is it warmup enough to take the first reps slow?  Also, there are some body parts where I did 2 or 3 exercises (squats, SLDLs for thighs; incl presses, dips for chest, etc.).  Should I limit to 1 exercise per part and if I want to alternate say squats and SLDLs every other w/o?  Today's routine took me about an hour (14 exercises for 22 working sets).  Thanks!

Once you get to the lower reps if you feel the need to do a warmup set then feel free to do so, but I would recommend maybe half the weight of your 5 rep max for maybe a set of 10 as your warmup. When it comes to the 3 big lifts (legs,back,chest) it's not uncommon for people to do 3-4 sets for those seeing as they work so many muscles but I'd stick to no more than 2 exercises for those each workout. As for switching them up, well I'm sure you realise by now that any routine you find online is just a template - you know what works for your body and what you feel you get the best results from so adjust it accordingly.

As a summary if you use the following as a guideline you shouldn't go wrong:

No more than 2 exercises per group
No more than 4 sets (spread across those 2 exercises) per group
Adjust the exercises you do according to your preferance


Just remember you are trying to progress the load each week so if you choose SLDL's on a monday, you have to do them the next monday aswell.

V,
    You're the Clipart Photoshop GOD!

 

V,
   The program I'm using fits pretty well into the parameters you mention.  I'll stick with it.  To find my 15 rep maxes, I simply looked back over my w/o log and tried to guess from there.  On a few of the exercises I was weaker than I thought so I'm going to back the weight down on those significantly so the 2 wk weight progression leaves me in a position where I can do 15 reps at my "guessed" max weight.  Better to start low and guarantee ability to progress in weight than to stall out and do the same weight for 2 or more w/o's, correct?  Otherwise you're defeating the whole object which is to progress steadily.  Thoughts?  Thanks!

Yeh that pretty much sums it up, starting lower than your rep max fits into the program anyway so going starting slightly too light is better than going too heavy and stalling too early.

V,
    You're the Clipart Photoshop GOD!

 

V,
   Thx!  :)

Make the light weight easy sets of 15 feel like an all you can manage set of 15. Use slow movements. Continious tension. Full concentration and intensity. That way, every set of 15 is a max 15. Also, you might find out what your current 15 rep max would be and bump that up some so you are working toward an unreached goal. The 15s are to strengthen your tendons to get them ready to take on heavy weight. Think of the 2 weeks of 15 as" tendon training" and "develop strict form" training and "understanding max intensity" training.

I would include a very, very  light 10 rep warm up for problem areas. Also, I think just getting moved like hitting a bike lightlty for 5 min or walking for 5 just to get blood flowing and joints warm and loose. Im over 40 so that makes more sence to me that if you are in your teens or twentys.

Once you get into 10s and for sure the 5s, you will need to do about 2 sets (lightweight) 8 reps or so for the muscles that can be prone to injury, like in the squat, bench, shoulder presses and such. Dont want to pull or tear something just because the muscle is cold and non flexable, especially when you will be hitting 2 sets at max intensity.

Williemon,
    Thx for the valuable info!  Looking forward to tomorrow's routine.  I'll tweek some weights down to ensure progression over the 2 wks of 15s and hopefully PR my 15 rep max at the end of the 2 wks.  Want to make sure I progress and don't stall or not get 15 reps in.  Assume, however that if I have trouble getting 15, I can always throw in some rest pauses?  As you say, I'm looking forward to really concentrating on form on the light 15s.  Thx again!

I assume you have been checking out this website.

http://www.hypertrophy-specific.com/hst_index.html

Willemon,
    Yeah, it was part of my reading material when I donated platelets weekend b4 last.  It looked like just what I'm after:  I know I wanted to cut down to 3 or 4 w/o's per week from 5 or 6.  Wanted to hit body parts more frequently than every five days.  Hopefully it'll work.  Again, I think it will if I spend some time planning meals and bumping up the calories.

I tried HST for a little while, I liked it.

What I like most is that its a guideline program, just follow the core principles and you can tailor it. ( iirc the sample program on the site is absolute crap)

and that it promotes progression, and I would think for most people its easy to see how important progression is.

knowing what I do now, I probably wouldnt suggest this to anyone who can still progress linearly, but as far as programs go. I like it. 

6'3"  @213

Squat 1x20x275

press:200, Deadlift:475, Bench:300, P.clean:235, Squat:385

"The only failure that is final is to stop trying to improve"

I finished a cycle of HST several months ago. Ive been lifting more random since. I was in a cut so I cant say just what I gained from it, however I did manage to cut fat and kept my muscle mass while on it. Im really thinking about doing it again in the next few weeks while I start a clean bulk cycle.