HST help

    I think im going to start HST and I read over the website but its a bit confusing.  Can someone familiar with the program explain it a little clearer?  How does it work?

[image]http://i237.photobucket.com/albums/ff4/dmahern/calvin-touchdown-sig.gif[/image]

"You miss 100% of the shots you never take"
-Wayne Gretzky

here ya go.   you're gonna have to read just a lil bit, but this question has been stickied... so here's the link.

i use the 3 sets of 6 reps,  2 sets of 10 reps,  2 sets of 15 reps when i did HST (read the article and you'll see why i told you this)

http://www.discussbodybuilding.com/3_DAY_FULL_BODY/m_303404/tm.htm

My name is FOX.... and I approve this message.

yeah read what fox posted and then if you have any more questions we'll be happy to help.

No the leg press is not the same as doing squats.

what are the benefits of hst workouts

age:16
bench:185
squat:340
deadlift:315

linebacker for jefferson high school cougars

hst is mainly a mass builder.  its just a concept not a routine.  continous progression.  just read the link provided by fox will answer a lot of your qestions.

The Link SF posted is to a general 3 day full body routine.  Below is a link that better explains the structure of an HST routine.  It's not detailed but it will give a better idea of how you should set it up.
http://www.discussbodybuilding.com/m_369597/mpage_1/tm.htm 

There is never enough time to do everything, but there is always enough time to do the most important thing

 

Monday:
Squats
Incline Bench Press
OH Press
Bent Over BB or DB Row
Weighted Pullups or Pulldowns

Wednesday:
Deadlift
Flat Bench or Weighted Dips
Arnolds
Seated One Arm Rows
Weighted Pullups or Pulldowns

Friday:
Squats
Incline Bench Press
Hang Clean & Press
Bent Over BB or DB Rows
Weighted Pullups or Pulldowns

Ok so i guess im gonna set it up like this and do 4 x 10.  Ill add the two isolation exercises on each day with a 2 x 12.  I know that isnt quite setup like hst but should i see good results with a setup like that?

[image]http://i237.photobucket.com/albums/ff4/dmahern/calvin-touchdown-sig.gif[/image]

"You miss 100% of the shots you never take"
-Wayne Gretzky

You'll see good results if you structure your routine so you can keep a progressive load going and have an above maintenance diet.  You should read the thread and consider using a different structure other than 4X10.. if hypertrophy is your goal, that's not necessary.  Unless you're at an advanced level, you'll easily inflict micro damage to your muscles.. doing a 4X10 structure is basically over-kill
 
You need to have frequent rep changes, 2-3 weeks on average, once approach failure and stall, change the rep range in order to keep a progressive load going.

There is never enough time to do everything, but there is always enough time to do the most important thing

 

So what would you suggest?  Ive been working out for 4 years now.  Hypertrophy is my main goal.  How should i have the sets and reps to start and how should they change? Why should the reps change?  Is this to keep the muscles from getting used to something?  I really appreciate all the help.

[image]http://i237.photobucket.com/albums/ff4/dmahern/calvin-touchdown-sig.gif[/image]

"You miss 100% of the shots you never take"
-Wayne Gretzky

ORIGINAL: d4mahern

Monday:
Squats
Incline Bench Press
OH Press
Bent Over BB or DB Row
Weighted Pullups or Pulldowns

Wednesday:
Deadlift
Flat Bench or Weighted Dips
Arnolds
Seated One Arm Rows
Weighted Pullups or Pulldowns

Friday:
Squats
Incline Bench Press
Hang Clean & Press
Bent Over BB or DB Rows
Weighted Pullups or Pulldowns

Ok so i guess im gonna set it up like this and do 4 x 10.  Ill add the two isolation exercises on each day with a 2 x 12.  I know that isnt quite setup like hst but should i see good results with a setup like that?

Doing 4 x 10 is overkill and might seriously hinder your progress.
 
Micro damage is sufficient to allow the muscle to grow.
 
It might hinder your progress, as you would not be able to increase the weight EACH workout. The key to the program is continuous weight increment. As time goes, you may not be able to complete the sets.
 
I recommend 2 weeks of 2x15, another 2 weeks of 3x10, and another 2 weeks of 3x5 or 4x6.
 
As you can see here, the rep range gets smaller as time goes. This will allow you to put increment weights onto the exercises.
 
Good luck BTW. I think you will really like the routine.

5'8.1"
Age = 19
started in February 16th 2007: 58kg (127.6lbs)
current : around 79-80kg (173.8lb-176lb)

First, You'll need to find your max lifts for the particular exercises you have chosen for the routine..
 
You need to find a 5/10/15 RM
 
Structure the routine as follows
 
2X15's 2 weeks
3X10's 3 weeks
4X5's 2 weeks
 
When you determine your max lifts.. simply calculate backwards.. here's an example..
 
suppose your 15RM for flat bench is: 225lbs
 
if you're doing flat bench every workout.. that would be 6 total workouts for bench so your last workout on flat bench should end with you doing 225lbs.. so you would start the routine around 190lbs and add 5 lbs to each workout thereafter..
 
go back and read the thread.. it explains in a little more detail.. goodluck

There is never enough time to do everything, but there is always enough time to do the most important thing

 

Ok great im really excited to start this.  I really hope i see some good results.  So i start out with 2x15 for everything for 2 weeks and i try and go up each time i work out that exercise.  Then move to 3x10 and continue to increase each workout etc?  Should i add the two isolation exercises or is that really not necessary?  2x15 is going to work the muscle enough to cause hypertrophy?

[image]http://i237.photobucket.com/albums/ff4/dmahern/calvin-touchdown-sig.gif[/image]

"You miss 100% of the shots you never take"
-Wayne Gretzky

OK that makes some sense.  So the week before i start this i should try and go through the routine and figure out what my  rep max is for those numbers and then start the routine using those numbers the following week?

[image]http://i237.photobucket.com/albums/ff4/dmahern/calvin-touchdown-sig.gif[/image]

"You miss 100% of the shots you never take"
-Wayne Gretzky

ORIGINAL: d4mahern

Ok great im really excited to start this.  I really hope i see some good results.  So i start out with 2x15 for everything for 2 weeks and i try and go up each time i work out that exercise.  Then move to 3x10 and continue to increase each workout etc?  Should i add the two isolation exercises or is that really not necessary?  2x15 is going to work the muscle enough to cause hypertrophy?

Yes.
 
As far as isolation exercises are concerned, it is your own choice to choose as to do them or not. On the 15 and 10 rep ranges, you could add isolations. However, on the 5 rep ranges, it is best to keep the isolations out and focus on compound movements.

5'8.1"
Age = 19
started in February 16th 2007: 58kg (127.6lbs)
current : around 79-80kg (173.8lb-176lb)

OK last question i think lol.  I understand that the 4x10 may be overkill but my question is how is the recomended way enough work for growth.  In the link it says to start with 70 75 and 80% on each set/rep combination.  If I am only lifting at 70-80% of my max am i really working the muscle hard enough to spark growth?  I guess im one of those guys thats always thought lift as hard as you can everytime so its confusing to me.  

[image]http://i237.photobucket.com/albums/ff4/dmahern/calvin-touchdown-sig.gif[/image]

"You miss 100% of the shots you never take"
-Wayne Gretzky