i have been doing volumn training for years.never reaslly tried anything else.i do each body part once a week.i have been on hrt for yrs also.i have figured out my max reps for 15,10 and 5.do you do build up to each rep range for a total of 6 weeks then take a week off and start over at 15's hopefully at more weight?or should i start off at 10 rep range?how long do u guys run this workout cycle?i'm lookin for change.been stayin the same for a while need some help.thanks
MESO-Rx
Anabolic Steroids
going to try hst need some advice's
- Thread starter mobiedick
- Start date
eleven11
New Member
I tried HST at the beginning of the year. Ended up doing it 3 straight times.
The program is 8 wks 2wks each of 15-10-5-then 2wks of 5's at max weight. I saw alot of progess with it..............11
The program is 8 wks 2wks each of 15-10-5-then 2wks of 5's at max weight. I saw alot of progess with it..............11
Mobie, do your first cycle beginning with the 15s. Dont change anything, use the plan as originally written.
Bryan Haycock
New Member
mobiedick said:
Well, the weight may or may not be heavier next time around. It depends on your strength gains really.
Keep in mind that if you start using submax 15s after using heavy weight in your previous program, not much is going to happen. You must decondition the tissue before lighter loads will produce a growth stimulus.
If you aren't going to decondition, you could probably start with your 10 rep range.
Generally you'll go 6-8 weeks. 15s, 10s, 5s, eccentrics, each for two weeks. If you can't do eccentrics, continue with your 5RM for 2 more weeks.
In principle, you continue with your heaviest loads until they are no longer affective/feasible. Then decondition the tissue so it will respond again.
If you are a long time lifter, you may want to shoot for the same training volume as you used training each bodypart once per week. Just split up those sets over 3 different workouts. If necessary, cut out auxiliary exercises rather than sets.
Hope that helps.
thanks for the replysBryan Haycock said:Well, the weight may or may not be heavier next time around. It depends on your strength gains really.
Keep in mind that if you start using submax 15s after using heavy weight in your previous program, not much is going to happen. You must decondition the tissue before lighter loads will produce a growth stimulus.
If you aren't going to decondition, you could probably start with your 10 rep range.
Generally you'll go 6-8 weeks. 15s, 10s, 5s, eccentrics, each for two weeks. If you can't do eccentrics, continue with your 5RM for 2 more weeks.
In principle, you continue with your heaviest loads until they are no longer affective/feasible. Then decondition the tissue so it will respond again.
If you are a long time lifter, you may want to shoot for the same training volume as you used training each bodypart once per week. Just split up those sets over 3 different workouts. If necessary, cut out auxiliary exercises rather than sets.
Hope that helps.
i took off a week after i found my maxes to decondition.i'm gonna follow the plan as written. i'm doing 2 sets for each movementjust finished my first week of 15's.its a blow to my ego to lift such light weights but i have a plan and this routine makes sense to me.i really need the squating 3 x's a week.hope this will bring up my legs.they need it.hitting them hard once a week hasn't been getting it.thanks
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