Some questions about HST.

Determining maxes for each rep range:
Is it really necessary to find maxes for 15, 10, and 5? Or can you find a max for one rep range and get a good estimate for the others?

What exercises?
I'm seeing sample routines that range from 8 to 12 different exercises per workout. Including all the warmup sets that would be necessary for working each muscle group, I can't imagine getting all this done in much less than 2 hours. Since I'm still basically a beginner in the gym, I was thinking I could cut some isolations (e.g. calf raises or curls)? Or is it important to get in the isolations too?

No deads?
I haven't seen a sample HST routine yet that includes the dead lift. Is there a good reason for that?

Chins (first 2 weeks)?
I can only get one set of 15 on BW chins. 2nd set isn't even close. So where should I start in order to keep the load progressing? Lat machine?

Stretching:
I guess this one isn't specifically related to HST. Should you stretch immediately after finishing a muscle group, or is it fine to do a full body stretch at the end of your workout? And this "extreme stretching" that DC is so (in)famous for... is it good for non-DC programs too?

Hey Snatch. Dont worry too much about it, just pick a weight youre comfortable with and aim to progress from there. You could start a little lighter than you would normally do. You will soon know yourself whats optimal for each exercise.

I would say do all the exercises, they are put there for a good balance. You will get fitter and be able to cut down the time you need to rest. Take an energy drink with you to sup on, keep the glycogen stores going.

Deads are an all body exercise, it would probably be too much for most people to do a decent set of deads and then another hour of isolations. There may be straight leg deads or some similar movement to work hammies.

Just make any sort of progress with the chins and you'll be fine. There's no majic to it.

I'ld stretch lightly afterwards.


I think you'ld be better off doing a simple routine with squats and deadlifts though. Upto you what you enjoy.  

When I first tried HST I did them with deadlifts.

Basically the way I structured my workouts was to try to do 2 compounds per muscle group and do 2 sets each for a total of 4 sets per workout or 4x3, 12 sets per week.

Some things overlap like doing deads/squats/cleans all in one day, but I didnt have too much trouble with it. Some things you have to throw in an isolation, but it didnt work out too bad.

Theres a bunch of ways to layout HST programs and how to do it, you just need to follow the  principles behind 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"

Definately do deadlifts. Focus on good form before trying to go up to heavy weight.

Post your routine up so we can see what you're actually doing.

As for deads I'd still include them but obviously much lighter than you'd normally go. I'd also alternate them with rows so you're not hitting back too much.

For the chins I'd use the little stool that you put your knees/feet on to help you if you're on a pullup machine, if not then lat pulldowns are the ways to go.

V,
    You're the Clipart Photoshop GOD!

 

Snatchula,
   My 2c from my HST experience:  When calculating weights to use each day, I would err on the low side if anything.  If the weights seem too light, just focus in on very strict form.  The last thing you want to do is stall before the 6th workout of the 2 week cycle.  Linear progression is the key to the hypertrophy, not how much weight you can move.  My gym, as of now, limits me to 5 lb steps on many exercises because it only has 2.5 lb plates (I've ordered 1.25 lb plates but they're not in yet).  So backing down 25 lb from my 15, 10, and 5 rep maxes seemed ridiculously easy, but I bumped weights up and ended up stalling on some exercises.  Err on the low side, imo.
   Regarding exercises, I did the suggested exercises on the web site and was not happy.  Too many exercises, too many machines, not enough full body barbell compounds.  The problem with the full body compounds, however, is whether you really should be doing them 3 times a week.  The deadlifts you mention:  I love deadlifts, but doing them 3 times a week is overkill, imo.  Idk, maybe you could alternate deads with bar rows or something, which is allowed (an ABA BAB w/o scheme).
   Chins are my nemesis too, but there are SO many ways to progress w/them:  I'm doing negatives now and progressing by both widening my grip and increasing isometric hold time at top and time for the negative on the way down.  MVP gave me the routine:  (bodyweight) hop and hold at top 5 sec, then 5 sec negative down.  I do 4 sets of 5.  Every week add 1 second to the hold and the neg.  So week 2 is 6 sec hold and 6 sec neg.  Get it?  I also widen the grip a couple inches every week.  On Fridays I just do regular pullups to failure for 20 reps.  They still suck but I'm noticing growth which I'm very happy about!  When you can do 15 bodyweight reps ( a LONG time away for me!) you can start wearing a weight belt.
   And I stretch the whole body post workout in the whirlpool.  A very nice reward!
   Hope that helps!  Good workin' out!  :)

Hey thanks for the replies, guys.  I've decided it's probably best to leave out deads, since my back is still a little sketchy.  Then maybe I'll pick them back up after that.

Spenny:  I hear you about keeping it simple.  HST does seem a little advanced.  But I've been stalling a bit the last few months, and I've been interested in HST for a while, so I figure now's a good time for it.

N$:  Thanks for reminding me I don't need to follow a template.  (no sarcasm.)

Virt:  I don't have a routine yet, just started looking into HST recently, trying to get everything together so I can start next month.  I had thought about a stool for the chins, but I'm worried that it's too difficult to judge how much weight I'm relieving.

JMBS:  I was hoping you'd reply, since I knew you just finished a cycle.  Good advice, especially about the chins.  I'll be keping this all in mind.  I just glanced at your journal and didn't see... What kind of results did you get with HST?  Like, before and after stats.


Crap, I thought of a couple other questions earlier, but now I've forgotten.. 

Its not that HST is advanced. It isnt. Its just that everything becomes so much more effective once you have a good strong base in squats, deads and shoulder press. Its good to get that linear progression over with as soon as you can or everything else will just be restricted.  

Snatchula,
   My HST results from my journal:

http://www.discussbodybuilding.com/fb.ashx?m=483425

Hope it's helpful.  Good workin' out!  :)

Spenny:  Maybe it's not advanced, but it's a lot more precise/complex than anything I've done so far.  As for linear progression, I haven't seen much of that for a little while now.  

Jmbs:  Guess I missed that one, thanks!  Get the before/after pics up if you got 'em, eh?  ^_^

Month-old bump, but what the hell, same topic.


I was talking to a friend about the HST cycle I'm finally starting this Friday.  He said periodization is very useful for the big compound lifts, but that it'd probably be best to stick with 2 sets of 8-10 for the isolations.  Any thoughts on this?