Hst routine while cutting ?

[LordSamuilo]

Just wanted to get some other peoples perspective on hypertrophy specific training vs strength training during cutting phases. Up until now I've always used the same the hypertrophy style training during my cut as I would during my bulking phases , and it works relatively well for maintaning muscles and getting good muscle seperation as i lean out . The one down side I've found is that as I lean out my strength dips dramatically and onces I go back to a building phase I am basically playing catch up to get back to where I started ! I know that regardless of training style as you get lean and dry out strength will dip some due to less sub q water and fluid around the joints ect. , but was thinking about switch the a strength based or power building type program to minimize these effects. Question is can you achieve the same muscle density and separation on a strength based program , because at the end of the day my goal is bodybuilding and not necessarily powerlifting and I'm not willing to sacrifice my physique to stay stronger in the gym . just curious if this could possibly be the best of both worlds ? Any input would be appreciated , thanks fellas.

 

[Leancuisine]

Well. I would do strength if your joints can take it. That way when you come back to a point where you want to put on some size, you should hopefully be able to lift more weight as you were before.
I think Layne Norton has a program with hypertrophy and strength days. Looked pretty good from what I remember.

or try a Vince Gironda inspired 8x8 or Craig Capurso's super 30. Both are great for cutting.

 

[LordSamuilo]

Well. I would do strength if your joints can take it. That way when you come back to a point where you want to put on some size, you should hopefully be able to lift more weight as you were before.
I think Layne Norton has a program with hypertrophy and strength days. Looked pretty good from what I remember.

or try a Vince Gironda inspired 8x8 or Craig Capurso's super 30. Both are great for cutting.

Ive actually tried vince girronda's diet and training protocol ! Its pretty damn effective if you can get past the monotony of the diet lol . that super 30 program looks pretty nice , kinda what i was looking for , im gonna have to read up on it for sure . it seems like its something that would really shine towards the end of of your cut . thanks for the input brother .

 

[Oregongearhead]

Just wanted to get some other peoples perspective on hypertrophy specific training vs strength training during cutting phases. Up until now I've always used the same the hypertrophy style training during my cut as I would during my bulking phases , and it works relatively well for maintaning muscles and getting good muscle seperation as i lean out . The one down side I've found is that as I lean out my strength dips dramatically and onces I go back to a building phase I am basically playing catch up to get back to where I started ! I know that regardless of training style as you get lean and dry out strength will dip some due to less sub q water and fluid around the joints ect. , but was thinking about switch the a strength based or power building type program to minimize these effects. Question is can you achieve the same muscle density and separation on a strength based program , because at the end of the day my goal is bodybuilding and not necessarily powerlifting and I'm not willing to sacrifice my physique to stay stronger in the gym . just curious if this could possibly be the best of both worlds ? Any input would be appreciated , thanks fellas.

Ive done the HST program 3 different times and always get in great shape when I do it . This last time I dieted down in the beginning (the 10/15 rep weeks) then I started bulking back up when I hit the 5 rep phase . It works , but its brutal at times ~Ogh

 

[Docd187123]

If you're cutting weight, it's better to focus on higher intensities and reduce overall volume to maintain muscle mass. Intensity preserves muscle better than volume does. So use higher percentages of your 1RM (maybe 75-90%) for less reps and cut down on total sets and/or accessory work. I'm not saying to start doing maximal singles or anything like that, but working with heavy triples,sets of 5, etc will better help preserve muscle than lighter sets of 12 reps for example.

 

[Oregongearhead]

If you're cutting weight, it's better to focus on higher intensities and reduce overall volume to maintain muscle mass. Intensity preserves muscle better than volume does. So use higher percentages of your 1RM (maybe 75-90%) for less reps and cut down on total sets and/or accessory work. I'm not saying to start doing maximal singles or anything like that, but working with heavy triples,sets of 5, etc will better help preserve muscle than lighter sets of 12 reps for example.

The first 2 times I did HST I did the standard protocol of 15/10/5 reps spread over 6 weeks (2-weeks of each rep range)
This last HST program I did 12/8/5 reps over 6 weeks .
I also did a week of 3"s after the 5"s ! (I love those low heavy reps)

 

[LordSamuilo]

The first 2 times I did HST I did the standard protocol of 15/10/5 reps spread over 6 weeks (2-weeks of each rep range)
This last HST program I did 12/8/5 reps over 6 weeks .
I also did a week of 3"s after the 5"s ! (I love those low heavy reps)

That's probably what I'll end up doing is a standard hst program and than throwing in a week or 2 of 3's in on top at the end . I have about 8 weeks of cutting left , so that actually would work out prefectly especially torwards the end when i start getting pretty lean! Hst is a great program for sure thats why im kinda hesitant to change it up for a more standard strength based routine , but i think just making a few little tweeks to it with some low volume high intesity work at the end will definetly help hold some strength and still give me all the others benefits i like hst for. Hell its hard to say there are some many different schools of thought about it all you can really do is try shit out and if it doesnt work for you dump it next time around for something else .

 

[Oregongearhead]

That's probably what I'll end up doing is a standard hst program and than throwing in a week or 2 of 3's in on top at the end . I have about 8 weeks of cutting left , so that actually would work out prefectly especially torwards the end when i start getting pretty lean! Hst is a great program for sure thats why im kinda hesitant to change it up for a more standard strength based routine , but i think just making a few little tweeks to it with some low volume high intesity work at the end will definetly help hold some strength and still give me all the others benefits i like hst for. Hell its hard to say there are some many different schools of thought about it all you can really do is try shit out and if it doesnt work for you dump it next time around for something else .

The 15 rep 2-weeks is the brutal one , if your not use to long rep sessions it will get you . Im an old guy so it really sodomized me the first time I did it , but after that I got use to the grind.

I thought it mixed well with the dieting I was doing , but I dont suggest doing keto diet +HST for the first time , Im glad I was eating medium carbs when I did it .

 

[LordSamuilo]

The 15 rep 2-weeks is the brutal one , if your not use to long rep sessions it will get you . Im an old guy so it really sodomized me the first time I did it , but after that I got use to the grind.

I thought it mixed well with the dieting I was doing , but I dont suggest doing keto diet +HST for the first time , Im glad I was eating medium carbs when I did it .

Yeah keto isn't gonna be any part of this equation lol ! I've done actual keto once where I went high fat -moderate to low protein - and basically zero carbs . Its just not for me , and I definetly couldnt make it through the first few weeks of high rep work doing that crap ! Ill pretty much never go under 200 grams of carbs and get pretty damn lean (7-8%) ! I'd rather do more cardio than drop carbs too low , luckily that works for me , I know a lot people who just cant get lean even on moderate carbs ... Hey sucks to be them lol .

 

[Weston]

This hst looks like something I'd like to do for my next cycle in about 4 or 5 weeks. I just started reading up on it and was browsing through hypertrophyspecific.com. On the site I saw they had a couple of examples of HST routines. Each one was a full-body workout 3-days a week. Since I'm not trying to reinvent the wheel on this routine, can someone point me to a link that they found helpful that has some other hst routines? The help is appreciated.

 

[LordSamuilo]

This hst looks like something I'd like to do for my next cycle in about 4 or 5 weeks. I just started reading up on it and was browsing through hypertrophyspecific.com. On the site I saw they had a couple of examples of HST routines. Each one was a full-body workout 3-days a week. Since I'm not trying to reinvent the wheel on this routine, can someone point me to a link that they found helpful that has some other hst routines? The help is appreciated.

The guy who created the program is Bryan Haycock , if you search Byran haycock hst program there's about a 100 page PDF you can download that has a pretty in depth outline of the program . its definetly worth a read , I've cut and bulked using the same program with great results . also , now that i think about tnation has a pretty detailed article on it to so between that and the PDF you should be able to lay out a pretty sweet program !