help a noob with HST

RE: help a noob with HST (_Simon_)

Wed, 25 Jun 2008 06:14:17 GMT

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

RE: help a noob with HST (packers4)

Tue, 24 Jun 2008 18:21:01 GMT

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?

RE: help a noob with HST (dmobley01)

Mon, 23 Jun 2008 13:24:41 GMT

btw, what do you mean athlete??

this

or

haha, i couldn't help my slef.

RE: help a noob with HST (dmobley01)

Mon, 23 Jun 2008 13:16:25 GMT

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.

RE: help a noob with HST (CSP)

Mon, 23 Jun 2008 09:26:14 GMT

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?

RE: help a noob with HST (CSP)

Fri, 20 Jun 2008 17:08:34 GMT

ORIGINAL: Tommy_Boy420

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

me too!

RE: help a noob with HST (Tommy_Boy420)

Fri, 20 Jun 2008 17:02:14 GMT

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

me too!

RE: help a noob with HST (kingkebabs)

Fri, 20 Jun 2008 16:52:22 GMT

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...

RE: help a noob with HST (CSP)

Fri, 20 Jun 2008 16:45:59 GMT

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.

RE: help a noob with HST (kingkebabs)

Fri, 20 Jun 2008 16:42:11 GMT

ORIGINAL: CSP

yea i understand. but when i say i don't want to be too big... i really mean it. i'd much rather be very cut with some muscle on me than have bulky muscle. i figure with about 3 or 4 cycles of hst i would pretty much be where i want, if not more so depending on my diet. yes, just 3 or 4 cycles... it's really not hard for me to look big at only 5'9". cristiano ronaldo is a pretty good example of what i want to look like but with just a bit more on the arms:

[image]local://21086/25EFBB6FDF614FB1A24A669FAB50102C.jpg[/image]

The point that is being made is getting "too big" isn't easily attainable. It's an old chestnut. Everyone says this line. It's as if they have the option of being huge but simply choose not to take it out of preference. Most people who state this haven't even dipped their toe in the water. It's the equivalent of claiming that you don't want to be a golfing pro before you've even swung a club.

The most effective training methods are used to build muscle. Quite often the only difference between being moderately big and (what is portrayed as) "huge" is time and dedication.

You don't take a slower car or different route to reach a midway point. You take the same car and route stopping at the desired destination.

RE: help a noob with HST (CSP)

Fri, 20 Jun 2008 16:34:15 GMT

right now i'm at somewhere between 165 and 170 at probably around 10% BF. my diet has been awful, though, and my lifting has been pretty lack luster. but research and putting everything into action will cure that. it'll be a lot easier when i have a gym in my basement too...

edit: my goal is to be 185 with about 6% BF

RE: help a noob with HST (TheSilverFox)

Fri, 20 Jun 2008 16:28:49 GMT

i bet a good year or so with CLEAN eating, and utilizing some hardcore HST would yield you the results you want.

just really depends on where you're at right now, weight and BF%-wise...

1.) clean diet with excess calories (you can't gain weight unless you get extra.. but the right kind)
2.) lots of lifting (hst)

RE: help a noob with HST (CSP)

Fri, 20 Jun 2008 16:20:52 GMT

yea i understand. but when i say i don't want to be too big... i really mean it. i'd much rather be very cut with some muscle on me than have bulky muscle. i figure with about 3 or 4 cycles of hst i would pretty much be where i want, if not more so depending on my diet. yes, just 3 or 4 cycles... it's really not hard for me to look big at only 5'9". cristiano ronaldo is a pretty good example of what i want to look like but with just a bit more on the arms:

[image]local://21086/25EFBB6FDF614FB1A24A669FAB50102C.jpg[/image]

RE: help a noob with HST (dmobley01)

Fri, 20 Jun 2008 11:31:16 GMT

ORIGINAL: CSP

thought about it briefly. i'm thinking about looking at as many routines as i can and incorporate the compound lifts that will give me what i want, obviously. the thing is, i don't want to get huge. i'd like to be big, but functional big. i have a bit of research to do yet. tonight will be my first day of the 30 mile ride, though. i'll figure out my max on squats and bench today at least. i'll let you guys know when i figure the rest out.

??

you probably won't have anything to worry about for several of years. <== not being mean but just honest

RE: help a noob with HST (CSP)

Fri, 20 Jun 2008 11:06:34 GMT

thought about it briefly. i'm thinking about looking at as many routines as i can and incorporate the compound lifts that will give me what i want, obviously. the thing is, i don't want to get huge. i'd like to be big, but functional big. i have a bit of research to do yet. tonight will be my first day of the 30 mile ride, though. i'll figure out my max on squats and bench today at least. i'll let you guys know when i figure the rest out.