help a noob with HST

i'm just stating my goal isn't to get bulky, but to build more of an athletes body with a little more muscle. the reason i said that is that if somebody had any other insight to give me on a specific exercise to do that would most benefit my goals. i like you stated that though. i definitely understand what you're saying.

You can't jump to "too big" skipping the level you wish to attain.

You grow gradually. Any exercise which is good for hypertrophy is good for hypertrophy.  The only difference is time and dedication.

I say this based on the assumption that you aren't looking for a slower method to encourage muscle growth...

ORIGINAL: kingkebabs
I just want to share with everyone, that i eat poop

me too!

"A severed foot is the ultimate stocking-stuffer" "Obsession is what the LAZY use to describe dedication" "You put your faith in Christianity. I put mine in artillery"

ORIGINAL: Tommy_Boy420

ORIGINAL: kingkebabs
I just want to share with everyone, that i eat poop

me too!

+1

new question. i would like to incorporate muscle ups into the routine somehow... they're pretty much the perfect movement for hst. obviously i can't do a set of 15 though... how can i incorporate them? should i just break the sets up and do however many reps total in as few sets as possible?

you could do them like i do dips and pullups.  I do it to where i'll make my self do 20 pullups.  however many sets it takes me to do 20 is however many it takes me.  so if 15 is where you will really push yourself taking into account the stuff you will be doing before it, than do 15.  then up it to 16 next time or try and get sets down.  for example 15 total (1x8, 1x4, 1x3) next time try (1x9, 1x5, 1x1) or do 16 total.
 
also once you do a few hst rounds, I would look into "crossfit" workouts.

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

btw, what do you mean athlete??
 
 
this






or


 
 
haha, i couldn't help my slef.

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

2 Quick Questions about HST..

1. I know your suppsoe to get heavier and increase weight for compounds but should I be adding weight to my isolations every workout too ?

2. Is it true you need to take a week of before yo ustart so you can start fresh?

1. yes, progressive tension increases are one of the principles. add weight to your isolation exercises too, even though they will be in smaller increments.

2. yes this is referred to as Strategic Deconditioning, you should take from around 9 to 16 days or so break from any sort of weightlifting, as you lift over time you develop a connective tissue which is like a thing which develops so you won't inflict any more microtrauma, taking this break partially resets the muscle tissue and gets rids of some connective tissue so that you can start growing again even with lighter weights (i personally recommend about 2 weeks SD)

i strongly suggest that anyone who wants to know about HST to read the FAQ that Bryan has written:
http://www.hypertrophy-specific.info/cgi-bin/ib314/ikonboard.cgi?act=ST;f=13;t=4624;&#top

go to the first or second link provided to download it, and read it, then read it again, and again and again haha. it's an absolutely fantastic book with all the information you need on HST, and make sure you read the 4 principles, HST is not about some routine slapped together for you, it's a set of principles designed and BASED ON how muscles grow and respond. you base the principles on your current conditioning level.

have fun!!! :D