Is this HST?

[Guv'nor]

Just flicking through Aprils Mens Health and it's got "15% stronger in 6 weeks".

Here's where it gets interesting.

It says if for example you can bench 100kg for 8 reps you'd do this sum to calculate your 1RM.

100kg x 36 divided by (37 minus ammount of reps you can do).

So the sum would be 3600 / 29 = 1 RM - 124kg.

Is this suggesting HST lol?


Basically it suggests this -

Barbell bench press :-

45% of RM 1 set 15 reps - 55kg
60% of RM 1 set 7 reps - 74kg
75% of RM 1 set 5 reps - 93kg
85% of RM 1 set 3 reps. - 105kg

Rest for 2-3 mins between each set.

It says if for example you can bench 100kg for 8 reps you'd do this sum to calculate your 1RM.

100kg x 36 divided by (37 minus ammount of reps you can do).

So the sum would be 3600 / 29 = 1 RM - 124kg.

Is this suggesting HST lol?

[Was_once_fat_dave]

nope, not in the slightest, HST is a case of progressive loading over a period of 8 weeks, every 2 weeks you hit a rep max...15 then 10 then 5 then 3's.

And HST is about size not strength.

[Resolution]

Hi digitalwolf from clockers

[Guv'nor]

Right ok then lol.

Any idea's what this is? Is it easy to adapt a 3 x 10 work out to HST?

Hi Resolution!

[Resolution]

I believe this is the thread Morba pointed you towards on clockers

http://forum.myprotein.co.uk/trainin...ding-blog.html

[Guv'nor]

It wasn't this one it was Bison's.

All I want to know is can this be converted to HST or will I need to make a new program? Also some guidance on reps and sets would be good. I've had a read and it is very interesting, just taking a bit to sink in.

Workout 1 (Monday) - Upper body

ROW 1KM.
Incline DB (DB) bench press 3x10
Barbell Row 3x10
Wide-Grip Weighted Dips 3x10
CG-PI Weighted Chins 3x10
Military Press 3x10
Close Grip Bench Press 3x10
Preecher Curls 3 x10
Crunches 3x10

Workout 2 (Tuesday) - Lower body
4 Mins On Bike
Squat 3x10
Deadlift 3x10
Seated calf raise 3x10
CARDIO - 20 mins jog.

Workout 3 (Thursday) - Upper body
Incline DB press 3x10
Flat (DB) Bench press 3x10
Cable row 3x10
Seated Cable Row 3 x10
V-Bar Pushdowns 3x10
Barbell curl 3x10
Close Grip Bench Press 3x10
Crunches 3x10

So you do 2 weeks high reps, 2 weeks mid and 2 weeks low? Bison starts off with a one day routine that he does 3 times a week?

[Was_once_fat_dave]

Thats right, HST is a full body routine 3 days a week, somethiong generally along the lines of (but not definativly, I'll sometimes drop it to just 4 lifts-squat, bench, row, shoulders)

squatt
leg curl
bench/dip
row/pullup
rear delts
shrugs
biceps
tricep
calves

1st 2 weeks are 2x15, then it's 2 weeks of 2x10, then its 2 weeks of 2x5. The next two weeks you either drop to doing 2x3 of negatives if you have a training partner or continue with 5 reps.

It's all based around working up to your rep maximums each 2 weeks.
Eg squat:
your 15 rep max for squat is 100kgs. so your 2 weeks at 15 reps would something like this:
wo 1 2x15@55
wo 2 2x15@65
wo 3 2x15@75
wo 4 2x15@85
wo 5 2x15@95
wo 6 2x15@105 new 15 rep PB

then repeat this for 10's and 5's. You do not have to beat your rep max at the end of each 2 weeks, with somelifts it's hard to especially on the 15 reps. However I like too as it gives me something to strive towards.

Yes you start off with a light weight, but it will be enough resistance to stimulate your muscles, but before your muscles have had chance to fully repair (although you wont have doms they'll still be damaged, which is what training does) your back in the gym. This time the load has increased ever so slightly and they get even more stimulation, this cycle continues for the full 8 weeks. The idea being the constant progressive loading your placing the muscles under makes the fibres grow quicker than usual.

There is a lot of science behind this approach, certainly more than a simpleton like me can put into words, your best off having a look on the offical HST website (I can't link they have a supp shop) plus have a nosey thru the FAQ on there forum.