Just finished 6 wks HST - feel strong ! ~OGH

[Oregongearhead]

Just finished 6 wks HST (Hypertrophy Specific Training) and yes I feel stronger and tighter . I lost 13lbs and added 10+lbs to my major lifts . I was able to finish workouts in under a hour.
I"m going to take a 7 day rest then start it again and keep a log here ......

3 days a week fullbody workouts -MON/WED/FRI
I do light cardio (treadmill or Mt.bike) on rest days

2 sets each of 2 exercises (4 sets per bodypart)

2 weeks 15 reps (40% 1RM) add 10lbs each day
2 weeks 10 reps (65% 1 RM) add 10lbs each day
2 weeks 5 reps ( 85% 1 RM) add 10lbs each day

<Exercises>

Squats & Deadlift
Flat bench & weighted dips
Military press & DB laterals
Bentover BB row & Chin-ups
Barbell curl

 

[joe0035]

nice OGH!!! I have been looking into it as well and am planing to try it sometime after the contest. Milard loves it so It's got to be good. Look forward to hearing how it goes for you.

 

[Millard]

Congratulations! Thanks for sharing your results. Yes, I really do like the program. The first time I tried I remember being pleasantly surprised with the increases in strength. While hypertrophy main be our primary objective, having more both size and strength is the best of both worlds.

 

[Oregongearhead]

Congratulations! Thanks for sharing your results. Yes, I really do like the program. The first time I tried I remember being pleasantly surprised with the increases in strength. While hypertrophy main be our primary objective, having more both size and strength is the best of both worlds.

Thanks Millard - I had been meaning to try HST and when I saw you endorsed it the time was right . Now I dont want to go back to my 2 body-parts-day push-pull routine . I needed this.
I like the challenge of different reps every 2 weeks . The 15 rep squats are leg killers , wasnt used to high reps in a while. Next time I'm going to throw in 2 weeks of 3 reps at the end for some powerlifting action.

 

[dnoyez]

Good to see some feedback on hst.Do you think the fullbody workouts may have contributed to the weightloss?I do see you did mod cardio on your off days.I like the idea of keeping the body in a primed anabolic state,at least that is one of the factors of hst's success that I remember standing out back when I first heard about the hst traning system.Good work on the progress you have made.

 

[pittbox]

I just bought a new notebook to start logging a new program Monday.
Hadn't decided on the program yet but looks like I just found it.
Thanks for posting up OH.

 

[Oregongearhead]

I just bought a new notebook to start logging a new program Monday.
Hadn't decided on the program yet but looks like I just found it.
Thanks for posting up OH.

You can also read up on HST on Bryan Haycocks HST site . Lots of great tips . And as far as adding 10lbs a day on lifts , if you did your calculations right , you will be peaking on lifts in your 2nd week of each rep catagory . When I finished I had a pretty good idea what my lift maxes were. Its a great program !

 

[pittbox]

OMFG 15's!!!!!

 

[Millard]

OMFG 15's!!!!!

oh yeah, I know the feeling. Fives never come soon enough!

 

[pittbox]

Just finished 6 wks HST (Hypertrophy Specific Training) and yes I feel stronger and tighter . I lost 13lbs and added 10+lbs to my major lifts . I was able to finish workouts in under a hour.
I"m going to take a 7 day rest then start it again and keep a log here ......

3 days a week fullbody workouts -MON/WED/FRI
I do light cardio (treadmill or Mt.bike) on rest days

2 sets each of 2 exercises (4 sets per bodypart)

2 weeks 15 reps (40% 1RM) add 10lbs each day
2 weeks 10 reps (65% 1 RM) add 10lbs each day
2 weeks 5 reps ( 85% 1 RM) add 10lbs each day

<Exercises>

Squats & Deadlift
Flat bench & weighted dips
Military press & DB laterals
Bentover BB row & Chin-ups
Barbell curl

I've been reading and trying to understand the progressive loading but either im being thick or its just not clear.

2 weeks 15 reps (40% 1RM) add 10lbs each day
2 weeks 10 reps (65% 1 RM) add 10lbs each day
2 weeks 5 reps ( 85% 1 RM) add 10lbs each day

Start at 40% 1rm then add 10 pounds each workout for the next 5 workouts for 2 weeks.
Then I start the next block at 65% 1rm and do the same, correct?

 

[seanchan]

Just finished 6 wks HST (Hypertrophy Specific Training) and yes I feel stronger and tighter . I lost 13lbs and added 10+lbs to my major lifts . I was able to finish workouts in under a hour.

I"m going to take a 7 day rest then start it again and keep a log here ......



3 days a week fullbody workouts -MON/WED/FRI

I do light cardio (treadmill or Mt.bike) on rest days



2 sets each of 2 exercises (4 sets per bodypart)



2 weeks 15 reps (40% 1RM) add 10lbs each day

2 weeks 10 reps (65% 1 RM) add 10lbs each day

2 weeks 5 reps ( 85% 1 RM) add 10lbs each day



<Exercises>



Squats & Deadlift

Flat bench & weighted dips

Military press & DB laterals

Bentover BB row & Chin-ups

Barbell curl

I am very confused. What do you mean by

2 sets each of 2 exercises (4 sets per bodypart)

Could you make a layout for a day. Just the workouts order.
Do you just pick a random 2 every day?

 

[Oregongearhead]

I am very confused. What do you mean by


Could you make a layout for a day. Just the workouts order.
Do you just pick a random 2 every day?

I kept to the same exercises for 6 weeks , Im going to change it for the next 6 weeks . Remember the reps are 15-10-5 , each for 2 weeks .These are the eight I picked , you could make your own 8 exercises .

2 squat warm-up sets then 2 working sets (increase by 10lbs until plateu )
^^^ You could also add 2 sets deadlifts
2 bench warm-up sets then 2 working sets (same^^^)
2 weighted dips sets (same 10lb increase)
2 barbell press sets (same ^^^)
2 bb bent-over-row (same^^^)
2 cable rows or pulldowns or pull-ups
2 sets barbell curl (same^^^)
2 sets DB rear laterals (I like these last)

 

[seanchan]

I kept to the same exercises for 6 weeks , Im going to change it for the next 6 weeks . Remember the reps are 15-10-5 , each for 2 weeks .These are the eight I picked , you could make your own 8 exercises .



2 squat warm-up sets then 2 working sets (increase by 10lbs until plateu )

2 bench warm-up sets then 2 working sets (same^^^)

2 weighted dips sets (same 10lb increase)

2 barbell press sets (same ^^^)

2 bb bent-over-row (same^^^)

2 cable rows or pulldowns or pull-ups

2 sets barbell curl (same^^^)

2 sets DB rear laterals

Gotcha so 8 exercises that I pick myself. Thanks

 

[seanchan]

Think I'll have to try this after my cycle..

 

[Oregongearhead]

HST #1 (3/25/14-4/4/14)

3 days a week fullbody workouts -MON/WED/FRI
I do light cardio (treadmill or Mt.bike) on rest days
2 sets each of 2 exercises (4 sets per bodypart)

2 weeks 15 reps (40% 1RM) add 10lbs each day
2 weeks 10 reps (65% 1 RM) add 10lbs each day
2 weeks 5 reps ( 85% 1 RM) add 10lbs each day

<HST#1 Exercises>
Squats
Flat bench & weighted dips
Military press & DB rear laterals
Bentover BB row & cable rows
Barbell curls

==========================================================
OK Its Time for HST#2 training log...........

Training times &sets&reps are exactly like HST#1
Only the exercises have changed (some)
<HST#2> (4/9/14- ?/?/?)
Squats&Deadlifts
Incline DB flyes & Incline BB bench
Pull-ups/ 45lb plate shrugs
DB curls/ Tricep ext

 

[pittbox]

OGH, how did you approach the body weight movements like chins and dips in reference to the progressive loading?

 

[pittbox]

And did you continue cardio during your off week?

 

[Oregongearhead]

OGH, how did you approach the body weight movements like chins and dips in reference to the progressive loading?

Weight belt or dumbbell between legs 10lbs or 5lbs added each workout until plateu
(I got up to 80lbs on dips , less on chins)

 

[Oregongearhead]

And did you continue cardio during your off week?

I just run a mile or ride a mtn. bike for 2 miles , never more than a 1/2 hr session

 

[pittbox]

Weight belt or dumbbell between legs 10lbs or 5lbs added each workout until plateu
(I got up to 80lbs on dips , less on chins)

That's nut bro.
I've worked my way up to a plate on each but that was with 5 sets 6-8 reps so we'll see how this works.