hst training

[mikeylemar]

hello im new to the forum been training for 5 years but the past 2 with a proper diet and training. iv been looking at the hst training and i have one question? every where i look on the web it seems as if all the guys doing hst training are taking gear! will this sort of training be good for someone who is natural? iv also done stronglifts and madcow 5x5>

[Was_once_fat_dave]

HST is more than suited for a natural trainer, I've done HST a quite a few times so have a fair few others on this board, I think there is a journal of someone on here who is doing it currently. When I was researching it I didn't notice many reference's to gear, unless you mean those that say they have done a few 'cycles'....each 10 week training block of HST is often called a cycle, perhaps thats were the gear thoughts come from?

HST is a good routine, dont over complicait it, eat big, ensure you do both the 15's and the SD's and you'll gain well on it

[Dolphinski]

Agree with everything Dave just said! If you want any help advice setting up your HST routine, just shout.

I think SquatKing is still doing HST on his journal atm.

[mikeylemar]

excellent i must of got confused with the cycle for gear my appologies! dolphinski it would be great if you could help me set my routine up please?

[Dolphinski]

You can get the HST routine calculator off the HST site. If I were you, I'd have a read of the HST FAQ book which is on the stickies on the HST forum as well, make sure you understand it all and the principles behind it so you'll know why you're doing what you're doing.

Choose the exercises you'll be doing then spend a week learning all your RMs for them, you'll need to know your 15RM, 10RM and 5RM for each exercise. I'd highly recommend focussing on the big compound lifts, as much barbell work as you can, anything with a dumbbell that you can't lift heavy with will be a waste of time.

Once you've got all that then take a week off before you start on the 15s and start wondering what the he'll you've gotten yourself into!

Post up your proposed first cycle and we'll take a look at it for you.

[mikeylemar]

ok thanks alot i already know my RMs, theres a few hst sites have you got the link

[mikeylemar]

i think iv found the site and the calculator. i just cant get my head around it on how many sets you do? and do you do 2 weeks of each rep range and then change ie: 2 weeks 15 reps 2 weeks of 10 reps 2weeks of 5 reps ? its very confusing as on the hst forum people are doing different things

[Dolphinski]

There's only one official HST page: Hypertrophy-Specific Training : : Official Home of HST

And yeah to start keep it simple, 2 weeks of 15s, 2 weeks of 10s, 2 weeks of 5s and then 2 weeks of either negs (if you have a training partner) or repeat the heaviest weight of the 5s for 2 more weeks, pushing for PBs if you can. Then take a week to 10 days off and repeat but put all your lifts up.

[mikeylemar]

i will post all lifts. would you sugest using the calculator on the site? and when i increase the weight it will have to be 2.5kg as that is the minimum increase as my gym doesnt have mirco weights.

also heres my routine:
squat
deadlift
bench
barbellrow
pull ups
close grip bench and maybe some bicep isolation moves if i have time to

[mikeylemar]

i forgot to add standing millitary press