People familiar with HST
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People familiar with HST - 5/11/2008 1:53:23 PM
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Stillseeingreen
Posts: 317
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Strategic deconditioning... I really want to blow this off and start my new routine. Had a light week last week because I knew I was gonna get the rest of my 1RMs figured out friday. Figured out my maxes on friday, put the routine together and now I'm hoping somebody who is really familiar with HST will tell me that Strategic deconditioning is not really necessary.
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RE: People familiar with HST - 5/11/2008 2:51:12 PM
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RollingStone
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From: Pittsburgh
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it depends if you can keep pushing more weight or not. If you were at your limit on the last week then you should probably decondition. The reasoning is that you need to keep progressing and if you suddenly drop the weight back down youll be doing work that wont be stimulating any growth.
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I will do today what you won't...so tomorrow I can do what you can't
17 yo, 6'0" 191lbs. bf 6-7%
PRs
bench 290
atg squat 335
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'08 journal
http://www.discussbodybuilding.com/RollingStones_Journal/m_336444/tm.htm
(in reply to Stillseeingreen)
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RE: People familiar with HST - 5/11/2008 3:26:44 PM
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RollingStone
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From: Pittsburgh
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quote:
ORIGINAL: Nm0ney34
Strategic deconditioning is important, and dont skip it.
haha better answer^
if youre gonna continue hst dont skip the deconditioning
_____________________________
I will do today what you won't...so tomorrow I can do what you can't
17 yo, 6'0" 191lbs. bf 6-7%
PRs
bench 290
atg squat 335
deadlift 415
'08 journal
http://www.discussbodybuilding.com/RollingStones_Journal/m_336444/tm.htm
(in reply to Nm0ney34)
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RE: People familiar with HST - 5/11/2008 3:50:31 PM
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Stillseeingreen
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This will be my first HST cycle. I'm transitioning from HIT. I know this doesnt change anything and I figured nobody was gonna give a reason good enough to skip the deconditioning. I just get antsy when I take time off lifting.
(in reply to RollingStone)
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RE: People familiar with HST - 5/11/2008 4:54:08 PM
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TheSilverFox
Posts: 1499
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this seems like a good reason that was already mentioned above
if you suddenly drop the weight back down youll be doing work that wont be stimulating any growth
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--J
24 yrs old (The Fox is CUTTING!!!!)
Current wt-195
32 in" waist ------- 6'1"
Current BF : 11% ---- 16.5 in'' bicep
300 lb. max bench (on June 4th, 2008)
225 lb. Sitting OH press 1 rep max (June 2008)
Deadlift max = 315 lbs (June, 2008)
Curved barbell Curl max = 135 lbs. (June, 2008)
Max ATG Squat = 235 lbs. (June, 2008)
Supplements
Biotest BCAA's, Bodyfortress BCAA's, ON 100% Gold standard whey, ON Casein, ON BCAA powder
(in reply to Stillseeingreen)
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RE: People familiar with HST - 5/11/2008 7:42:53 PM
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brihead301
Posts: 2003
Joined: 6/7/2007
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I dunno, I basically did one cycle of HST, but I'm still going after like 11 weeks. I started out with sets of 2x15, then I moved to 3x10, then 8x10, then 4x5, and now 3x5 which I've been doing for about a month now. I gave myself a light day one day, because I felt that I needed a break, and I reset my squat back like 30 lbs. because I felt like my form was slipping. I'm just going weight on the squat every week instead of every workout. They are easy to get hurt on, so I'm trying to be careful.
I'm not sure exactly what strategic deconditioning is other then the explanation given on the website, but I just kind of do what I feel needs to be done if I'm feeling like I'm not recovered, and I'm able to keep progressing still in everything.
I think strategic deconditioning is basically saying to reduce the weight you're using if you feel like it's not possible to progress any more, then continue to add weight workout-to-workout, which allows growth to keep occuring.
Basically that's what I did with my squat, but I didn't do it for the purpose of continued growth. I did it because I felt like I was just going too heavy. Resetting down 30 lbs. just seemed like the smart thing to do.
So I think a lot of it is just listening to your body, which is very important when you're using heavy weights. Progress in weight workout-to-workout for as long as possible, but if you feel you need a reset to be able to keep going and to keep good form then do so.
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Squats are better than steroids
(in reply to TheSilverFox)
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RE: People familiar with HST - 5/11/2008 7:49:01 PM
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Stillseeingreen
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Actually I recently did some more reading and I'm buying into SD a lot more than I did previously. The whole point is to detrain the muscle so that it can grow from a stimulus that it grew from previously. Meaning that after the 7-12 days off you should be able to come back and get gains from the exact same or slightly higher weight that you started your previous cycle with.
(in reply to brihead301)
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RE: People familiar with HST - 5/11/2008 7:55:36 PM
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brihead301
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Joined: 6/7/2007
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Are you talking about 7-12 days between each HST cycle, that you are supposed to rest during?
So when you start the next cycle of HST, you start with a weight higher then you started with during the previous cycle?
_____________________________
Squats are better than steroids
(in reply to Stillseeingreen)
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RE: People familiar with HST - 5/11/2008 8:16:14 PM
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Stillseeingreen
Posts: 317
Joined: 9/6/2006
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The way I understand it, you rest after each 8 week cycle. That period of rest lasts 7-12 days. From that rest the muscle is deconditioned to the point that it will grow from weight used during the previous cycle. So actual gains in strength from true HST should be minor since the goal the program has is to get gains in size from the same weight over and over again. Obviously strength will increase, im assuming the makers of the program intend the weight used in week 1 of a new cycle to exceed the weights used in the first week of the previous cycle.
(in reply to brihead301)
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RE: People familiar with HST - 5/11/2008 8:17:22 PM
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Stillseeingreen
Posts: 317
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quote:
ORIGINAL: Nm0ney34
Yeah the rest between each cycle is the SD.
and from what I understand and would assume, you should be starting off with heavier weight than you did starting off the previous. This is what I have been doing.
for example, squats:
Cycle one 15's week mini cycle, started with 135 ended with 165
Cycle two 15's week mini cycle, started with 145 ended with 175
quote:
ORIGINAL: brihead301
Are you talking about 7-12 days between each HST cycle, that you are supposed to rest during?
So when you start the next cycle of HST, you start with a weight higher then you started with during the previous cycle?
What he said. That is how I understand it as well. Gains from a weight used previously.
(in reply to Nm0ney34)
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RE: People familiar with HST - 5/11/2008 8:26:12 PM
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brihead301
Posts: 2003
Joined: 6/7/2007
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I gotcha. That's exactly what I was going to do if I decide to start over with another cycle. I started this cycle with 2x15 at 135 lbs. for squat, and I'd start the next one at like 155 or something if I started over. I'm having so much fun with the 3x5's though, I don't want to start over with light weights.
_____________________________
Squats are better than steroids
(in reply to Stillseeingreen)
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