Got Questions On Hst

[Turbo1]

Ok Chip or Bob or Neodavid, any of the guys that have or are using the HST method.

I been reading up on the HST site and reading through the forum and am starting to understand the principals and methods a bit more. My question is this. Did you guys take the 9-14 day SD after you figured your 15,10, and 5 RM's?? It says to but is it really neccesary. I will have my maxes figured out this week so should i start the actual cycle next week or should I wait the 9-14 days they recomend. Also if I should wait is it ok to shorten it up a bit or wait the whole 9-14?? I really want to jump on this fast and from reading what kind of gains some of the guys that have used HST I'm getting really excited about it! Also do any of you recomend how many exercises I should start off with?? 8 12? 15?? These are some of the workouts I planned on doing

Leg Extensions
Leg Curls
Squats
Deads
Bent BB Rows
Pull ups
Chins
Tricep extensions
CG Bench
Bench
Incline
Calf Raises(single Leg)
Standing Military
Shrugs ( or High Pulls better??)
Lateral Raises
Abs on off days

Also does it matter if you use DB's or BB?? I havent found anything about that yet??

Ok I dont plan on doing all of those but those are some of the ones I planned on. I"d really like to focus on getting my back wider and thicker and also my chest. Those are my main concerns, so based on that what do you guys think?? Which ones do some of you HST Vets recomend. I'll check back tonight before I head to the gym, hopefully I'll see some answers. Thanks bros!!!

 

[Bob Smith]

I would wait at least 5 days after finding your maxes before starting the program. You dont have to, but its a good idea. If you dont, then youll probably start seeing results a week or two later than you otherwise would. Also, what type of training program did you just come off of?

 

[Chip Bronson]

turbo, good move to give hst a try, i think you'll like it and do well with it. i'd stick to like 8 exercises + abs your first time through. something like this:

for 15's and 10's (weeks 1-4)

squats
leg curls
calf raises
weighted pullups
incline press
military press
barbell curls
french press
crunches


for the 5's (weeks 5-8) you use a different back and chest movement.

squats
leg curls
calf raises
deadlifts
weighted dips
military press
barbell curls
french press
crunches

i personally did not use negatives in weeks 7 and 8 as i do not have a partner and since i was just getting over an arm injury. in those weeks i stayed with the max weight i reached duing the last workout of week 6 and just added a rep, when possible, with each successive workout. changing up the chest and back exercises will give you more variety, prevent you from getting stale and hit your back and chest from more angles. i think you will see good results in these areas after your 8-week cycle. hope this helps.

 

[Turbo1]

I would wait at least 5 days after finding your maxes before starting the program. You dont have to, but its a good idea. If you dont, then youll probably start seeing results a week or two later than you otherwise would. Also, what type of training program did you just come off of?

NONE. I just came off my lazy ass Bob! Havent done much for past 6 months

Chip do you really think weighted dips will be enough for the chest??? Also i assume if i do those try and keep elbows out instead of in?? Always did dips with elbows tight ot the body?? It just looks so damn wierd seeing 8 exercises for my whole body and thinking this is gonna work?? LOL

I'd also like to add I like Chip, will be working out alone.

 

[thick]

Turbo, since you havent been working out you should be fine w/o waiting. If your only lifting consisted of getting your maxes over the last few weeks that is.
The point of the SD is to allow your body to make gains on lighter than normal weights. Since you havent been lifting at all you are already deconditioned lol


I would pick 2 chest exercises such as Incline DB, and dips or some other exercise of your choicee
Back, get your pullups, and than barbell rows or some other lift of your choice
Some people alternate squats and dl's.
This program is taxing and "only" 8 exercises can actually be a very difficult w/o. Especially the 15's. They can royally kick your ass. I have puked more than once from them. If i take creatine preworkout it is a guaranteed puking for me.

 

[Chip Bronson]

this program IS very difficult so don't be fooled. the 15's made me puke the first cycle i did them as well. and the final couple of 10's workouts are tough. the last couple of 5's workouts are fucking killer as well.

i agree about picking 2 exercises and alternating between the 2 of them as this will help you avoid overtraining or hurting yourself by constantly hitting the same exercise. i disagree about alternating deads and squats. squats should be done EVERY workout while you can alternate between deads and some other back exercise like barbell rows or weighted pullups. i personally don't do barbell rows for 5's as the weight used would be too heavy for my lower back. so i use barbell rows for the 10's where i can still move some good weight and not kill my lower back.

I would pick 2 chest exercises such as Incline DB, and dips or some other exercise of your choicee

Back, get your pullups, and than barbell rows or some other lift of your choice
Some people alternate squats and dl's.

This program is taxing and "only" 8 exercises can actually be a very difficult w/o. Especially the 15's. They can royally kick your ass. I have puked more than once from them. If i take creatine preworkout it is a guaranteed puking for me.

 

[thick]

I do squats every w/o with my HST. I cant do Deads or barbell rows due to a car injury so it is good hearing from those who do both in order to see how they work them in. So I do weighted chinups and db rows for my back.

 

[Turbo1]

OK. Thick if i put 2 exercise's in there for Chest and Back then I wont be able to stick to 8 exercises??

Squats
Leg Curls
Chins
Rows
Incline DB
Dips
Military
BB Curls
French Press or Overhead Extensions

so thats 9 exercises but now that i look at it i think that would be ok. I was thinking about alternating Deads with Rows as well or maybe just do the deads once i get to the 5's. What do you guys think about that??

 

[Bob Smith]

My last HST workouts looked something like this:

Workout A:
Squat
Leg curl
Calf raise
Row
Bench
Military
Close Grip
Curl

Workout B:
Squat
Leg curl
Calf raise
Pulldown
Incline DB
Military
Close Grip
Curl

Back and chest were the only bodyparts that I alternated movements.

 

[thick]

turbo u will be fine with 9.



last one i did when i could go to a gym was

bench
weighted chinups
incline dumbbells
seated rows/dumbbell rows alternated
dumbbell military press
db shrugs
cg bench
barbell curls
squats

So I had 9 exercises also. I did rotator and ab work separately. The one thing I noticed was that my tri's got worked to much doing the incl db, db mil., cg, and bench. They were the one body part that didnt seem to recover fully sometimes or gain as much.
I nver did leg curls or leg presses b/c I knew the gym was temporary and the vast majority(100% not) of my lifting would be at home. As i stated above I cant do deads or barbell rows either.
You can substitute upright rows for shrugs also. I just prefer shrugs myself. Kinda depends on what your respond to also

Also, take a look at BS's w/o. I believe he made some good gains going that route. For me I just liked doing 4 sets of chest and back per w/o rather than 2 for the first 3 w/o's of each 2 week block. The last 2-3 I would only do 1 set bench and 1 set incl. each w/o. Hope that makes sense

 

[Turbo1]

The more i'm planning this the more i''m getting confused. I think I'm looking far too much into this. I talked with Chip and he recomended i do Barbell rows for the 15's and 10's since i'm a big pussy and cant do that many chins. Then alternate between the pullups and deads for my 5's. BIg sigh...so i'm thinking this.


15's
Bench 1 set
DB Incline 2 sets
Squats 2 sets
Leg Curls 2 sets
Barbell Rows 2 sets
Shrugs/ Upright rows 1 set of each or 2 sets of 1 alt each workout
DB Military 2 sets
Barbell Curls 2 sets
Skull Crushers alt. w/ CG bench 1 set of each or 2 sets of 1 alt each W/O


ABS 3 days a week and cardio right after my workouts or on days off. 3 days week min. I know the volume of the workout will help with the cardio effect as well. So I think 3 days will be enough on the cardio.

Then once I get to 5's I'll do Deads and chins. What kind of rotator movement did you do thick. I have never really did any before. Some advice on that would be appreciated.

I fell i'm kinda jumping around on what lifts to do so I think this will work fine...I HOPE!! If not i'll change things up my next HST cycle. Start here and change things later.

Finally do you think 2 sets of each body part is too much or not??

 

[Chip Bronson]

3 sets per muscle group ought to do it. i know some may disagree with this but i feel you can get good results with muscle-building and fat burning if you add the cardio right after your workout. THEN you can always more sessions, if you need to and you have the energy, on your days off. i did this carefully and was able to eat like a mofo and pack on some good size without getting fat. try and just watch the intensity of the cardio. don't go so hard with it that you overtrain.

 

[Turbo1]

Yea Chip i'm with you. I'm gonna stick to 3 or 4 and see how that goes the first week and i'll cut back as needed. I was gonna do some running but I think i'll take Bryans advice and stick to the incline treadmill brisk walking. Only time will tell.

Ijust want to thank you guys for helping me out. I really appreciate it. I'm gonna do before during and after pics as well.

Hey chip werent you gonna do that when u did your HST 1st time around?? Dont think I ever saw any.