From 5x5 to HST

[soulpower]

what up bros. i have decided to start HST after coming off of 5x5.

i really did enjoy the 5x5, each session was quick and intense, i had real strength gains, however did not gain any weight. i will continue doing this when "off."

now i plan to to HST for the second time, first time was about 4 yrs. ago. what I plan to do is exactly from the website this time:

http://www.hypertrophy-specific.com/hst_notes.html

i used last week to find out my 10 rep maxes and started on sunday. i will have a s/tu/th split. after coming off 5x5 and having a week and a half off from training i feel i can start with 10s and have done so.
i have found that doing this program, at least on the first day, takes much longer than expected so i do not have time to do cardio (i go to the gym about an hour before it closes).

this time i am on some prohormones, i am hoping to build as much mass as possible while on (one month). the last time i used prohormones this year, i gained over 10 lbs. some of this was clearly fat, though. that was on a 4-day split working out seperate body parts on seperate days. I am hoping to gain some mass and hope to shed at least a little fat, which i plan to do when i get off. i will put updates here as i did when i was on 5x5.

thanks for reading

SP

 

[thick]

Keep us posted. I am thinking of doing 5x5 here shortly

 

[soulpower]

just got through second session, the no squat/no bench session. i am finding that smaller muscles like bis/tris/calves are aching a little more than the rest... this is a good sign i think since i have not trained them regularly since before 5x5. question though- i noticed there are no shoulder workouts in the program (besides rear delts) i'm using (see link above). is this by design?

SP

 

[soulpower]

routine

btw here's what I have planned for my workout schedule, based off of what is on the main website.

Day A
Squat
Seated Leg Curl
Flat Bench
Chins
Seated Rear Delt Flyes
Shrugs
Barbell Curl
Skulls
Seated Calf Raise

Day B
Leg Press (Machine)
Seated Leg Curl (am debating switching to regular leg curls)
Dips
Cable Rows
Rear Delt Flyes
Shrugs
Barbell Curl
Skulls
Standing Calf Raise

SP

 

[soulpower]

1st week

just finished first week at 10s. i am having to adjust physically to the increased volume. and one thing i have learned off the bat is to be careful in determining your RMs. since it is only the first week and I have already got up to my 10RM weight in a couple of exercises, i have found that i have been a little overzealous in some weights. what i think i will do from here is stick to the current weight without an increase, so that i can do 10 reps. i am also debating whether to move up anyway on the last day of this week, even if i get 6-8 reps only on those certain exercises. i will be a little more careful when moving into the 5s week. all for now.

SP

 

[chiseled21]

After doing standard splits for the past 5 or so years I began using HST. I feel that it is a very good program and am going to do the two day split similar to yours for my next HST cycle. My last Hst cycle had me squatting and benching every workout and by the time I got to the end of the 5's my joints were killing me. I am very curious to see how you feel HST stands up to the 5x5's because I plan to try the 5 X5' s in the future. keep us posted