How Accurate/Exact HST Rep Maximum Weights Need to Be?

[sergio mendes]

On an HST program, does everyone first take a day in the gym to figure out their exact 15/10/5 rep maximum weights or are you just estimating....I'm just wondering how exact and accurate I need to be before starting this program. Thanks

 

[Freddy]

On an HST program, does everyone first take a day in the gym to figure out their exact 15/10/5 rep maximum weights or are you just estimating....I'm just wondering how exact and accurate I need to be before starting this program. Thanks

Just estimating, and you don't have to be too exact. Its ok to be a little on the light side, especially if you're on AAS.

 

[sergio mendes]

Just estimating, and you don't have to be too exact. Its ok to be a little on the light side, especially if you're on AAS.

thanks....by light side, I guess you mean it's okay to estimate your 15 RM a little LESS than what you might be able to REALLY do for 15 reps?

for my program setup, for example:
if I could do 15reps (number 16 or 17 would be total failure) with 55lb dumbbells for incline bench, then I'd want to start my two week 15-rep cycle with:
Monday - 30lbs x 15 reps
Wed - 35lbs
Fri - 40lbs
Mon - 45lbs
Wed - 50lbs
Fri - 55lbs

I just want to get this right because 30lbs, for example, seems VERY light. Thanks for the help!

 

[Bob Smith]

If thats the case, then alternate flat (or decline) bench with incline. This would help keep your working %s up higher and so that you werent using only about 50% of your RM. You could do it like this...

Mon - flat 15RM-20lbs
Wed - 45lbs
Fri - flat 15RM-10lbs
Mon - 50lbs
Wed - flat 15RM
Fri - 55lbs

 

[sergio mendes]

If thats the case, then alternate flat (or decline) bench with incline. This would help keep your working %s up higher and so that you werent using only about 50% of your RM. You could do it like this...

Mon - flat 15RM-20lbs
Wed - 45lbs
Fri - flat 15RM-10lbs
Mon - 50lbs
Wed - flat 15RM
Fri - 55lbs

thanks bob, very interesting....you still work your chest, overall, just as much if you alternate excersises?

 

[Bob Smith]

Yes. Its the same as alternating barbell rows and pullups(pulldowns) for back.

I do the exact same thing with my HST program. Flat bench one day, incline DB the other. And back as I described.

 

[Neodavid]

Great... I worked out like a DOG to find my reps (grin). At least I knew my 5's...

Lighter with AAS? K, guess I can see that. I sorta heard you might go with 1 more set though. Anyone here notice a difference on AAS, and compare 2 vrs 3 sets?

Bob mentioned some guys said so, but was wondering about details... is it worth it, return on investment wise.

Just estimating, and you don't have to be too exact. Its ok to be a little on the light side, especially if you're on AAS.

 

[Bob Smith]

Ive been using 3 sets during my current program. I just started this cycle, so cant really say whether its beneficial or not. If you have never done HST before, then I would stick with the original program and setup. When Freddy mentioned about erring lower on your RMS while on HST, thats a good piece of advice. Between AAS and HST your strength levels will likely go up quite a bit. It makes for an environment where your tendons are much weaker than the muscles they are attached to and would be more suseptible to tearing. You can still lift heavy, but be cautious and IMO, you shouldnt lift to failure.

 

[sergio mendes]

I just want to be sure I'm clear hehe....
when you are doing 15 reps with a reduced weight that is NOT your maximum, you're basically just getting a light "pumped" feeling, NOT fatiguing your muscles nor feeling any sense of hard stress at all, correct? I ask because it seems so "easy."

Also, what kind of rest periods are you using? Thanks a lot

 

[Bob Smith]

Rest periods are usually 1-2 minutes.

When the weight is really light, feel free to slow down your rep speed so that the whole set doesnt feel like a warmup.

 

[Neodavid]

Is the rest that important? I probably go more than that, up to 3-4 min when I'm circuit training from exercise to exercise.

If it is, my weight is too high, I couldn't do 2 sets of 15, I set that puppy at the weight I could do ONE set at, max. Trying again in 1-2 minutes, can you spell failure?

Rest periods are usually 1-2 minutes.

When the weight is really light, feel free to slow down your rep speed so that the whole set doesnt feel like a warmup.

 

[sergio mendes]

bump on that

 

[Bob Smith]

Is the rest that important? I probably go more than that, up to 3-4 min when I'm circuit training from exercise to exercise.

If it is, my weight is too high, I couldn't do 2 sets of 15, I set that puppy at the weight I could do ONE set at, max. Trying again in 1-2 minutes, can you spell failure?

HST isnt circuit training.

As I said, I use about 1-2 minutes during most of the 2 week cycle. The 5th and 6th workouts might be a little bit longer as I get much closer to my RM. Also, rest period is somewhat dependent on what movement you are doing. A set of curls obviously doesnt need as much rest as a set of squats. One is systemically fatiguing (squat), the other is not (curl).

 

[Neodavid]

Okay, I used the wrong word... (grin), but you know what I mean, instead of resting, going to the next body part... nothing wrong with that, even good for the heart, no? I sure sweat like a pig doing that, and feel like I ran a couple miles.

But I'll take your answer to mean the rest is more important, so I'll just go back and forth maybe between chest and legs so I don't rest more than two minutes. Just trying to keep my gym time down a bit.

HST isnt circuit training.

As I said, I use about 1-2 minutes during most of the 2 week cycle. The 5th and 6th workouts might be a little bit longer as I get much closer to my RM. Also, rest period is somewhat dependent on what movement you are doing. A set of curls obviously doesnt need as much rest as a set of squats. One is systemically fatiguing (squat), the other is not (curl).

 

[thick]

a couple of things to add. Like bob said, for your first couple of workouts you can slow your rep speed down so the set is still difficult
when you get closer to your rep max than you may only be able to do 1 set instead of two. by the 5th workout on 15's i will not come close to 2sets and will only do 1.
as for estimates. This is what i do. I get my 15 rep max and base all other workouts from that. This might not work for others. I have always been better at higher reps. since i was a kid i lifted at 10 reps so I was never as good at lower reps
say my w/o 15 rep max for bench is 250. I will do 1 set at this weight.
next workout i start 10's. I will start at 240x2,250x2,260x2,270x2,280x1 or 2, 290x1 or 2. If the 250 was very difficult you may need to do 240 for your first two w/os of the next rep scheme. hsthsn.com has many q's like this answered for ya.
as for chest i do 3 sets. 2setsbench and 1 set incline db day 1, day 2 i will do 1 set bench 2 sets incl db. same with back. this is what i do. There are many little variations but like bob said, stick to the program w/o changes for a time or two. than start tailoring it to fit you better.

lots of info on this at www.hsnhst.com

 

[Neodavid]

I'm glad someone said that, I did my 5th day of workouts at 15, and that second set was rough, really rough. I figured I would cheat and rest 5 min between sets for day 6.

But those 15's are great for recovery. My wrist and elbow injuries seem to be gone (we'll see how they do on the 5's).

I measured last night, and even on 15's, have gained 1/4 inch on arms. I'm on juice, but still, I never thought I could gain on so many reps, and previously I didn't gain for weeks, nothing... nada... That week off, and the 15's, really did something.

This HST thing is possibly one of the greatest advances in training I've ever seen, if things keep going this way.

I like your 3 sets of chest, because on compound exercises, I've found the 15's are easy, but on single joints, like bicep, they are ROUGH. One more set of bench would wear on me a little, cause as is, it doesn't even tire me out (bench has always been my strong point).

I need to talk to the guy that came up with this, and donate or something... Geez, I paid a fortune for workouts and stuff, and this guy hands out something that works, for FREE.

Can someone give him a round of applause please?

a couple of things to add. Like bob said, for your first couple of workouts you can slow your rep speed down so the set is still difficult
when you get closer to your rep max than you may only be able to do 1 set instead of two. by the 5th workout on 15's i will not come close to 2sets and will only do 1.
as for estimates. This is what i do. I get my 15 rep max and base all other workouts from that. This might not work for others. I have always been better at higher reps. since i was a kid i lifted at 10 reps so I was never as good at lower reps
say my w/o 15 rep max for bench is 250. I will do 1 set at this weight.
next workout i start 10's. I will start at 240x2,250x2,260x2,270x2,280x1 or 2, 290x1 or 2. If the 250 was very difficult you may need to do 240 for your first two w/os of the next rep scheme. hsthsn.com has many q's like this answered for ya.
as for chest i do 3 sets. 2setsbench and 1 set incline db day 1, day 2 i will do 1 set bench 2 sets incl db. same with back. this is what i do. There are many little variations but like bob said, stick to the program w/o changes for a time or two. than start tailoring it to fit you better.

lots of info on this at www.hsnhst.com

 

[Freddy]

You're maxing out (or very close to it) in a given rep range every other week, so having a few light workouts prior to that shouldn't really concern you guys. I mean, suppose you have a light week, its going to be followed up by a week where you are lifting near your max in a given rep range 3x a week. Thats pretty hard. I would imagine you'd want a workout or two in the easy range first.

 

[thick]

His name is Bryan Haycock. Go to www.hsnhst.com . he sells primer and driver that get good reviews amongst. that would be a great way to show your appreciation. Beware of the last week of 5's. they can wear on old injuries.
I need to talk to the guy that came up with this, and donate or something... Geez, I paid a fortune for workouts and stuff, and this guy hands out something that works, for FREE.

Can someone give him a round of applause please?[/QUOTE]

 

[Bob Smith]

Good posts today, even from you Thick.

Neo, glad to see youre making progress and like the program. Somtimes I alternate movements in a workout, but not on a re gular basis. The only ones I really alternate is chest and back on my # 2 workout. So I go between pulldowns and incline DB. I get too tired if I alternate bench and rows or other compound movements.