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Just finished 6 wks HST - feel strong ! ~OGH

Thanks OS and hotdog for keeping the HST thread going , my training has been sporadic lately at times because of my misfortune , and you got to dedicate yourself to really do the HST justice . Still resting the Tennis/Golfers elbow slightly but doing mid heavy DB rows and light con curls . The bad MFL prop left my quads weak , but my squat is now back to what it was so glad there .

I have noticed since I stopped HST I have lost some strength and endurance and cant get what I was getting repwise . I felt stronger on HST . Gonna have to get that back . Soon . ~Ogh
 
UPDATE: Since I took a lay-off (I hate the word QUIT) from HST I have been rehabbing and working out just twice a week , fullbody workouts but the legs/chest/delts/tri"s are worked in the morning and back/biceps 6-8 hours later when Im refreshed again . This was suggested by a sports medicine BB friend who's helping me tackle this elbow problem . He thought 3 workouts a week might be hurting my injuries and they needed longer rebuild times and more rest.

Its really different workouts in the morning then later on a smaller one . You sure have more energy for the bk/bi's compaired to all at once workouts ......still planning on HST again next month . ~Ogh
 
Hmm HST... I need to check this out. I've seen some other sites talk about it. I'm looking to make a big change in my workout. This could be it.

Do we have a HST for dumbasses thread?
 
Nope, but we should! I am still learning as well but love it so far. Start one up Furious! Maybe we could get some info from Millard, he has been using the program for a while and looks great! For more HST info check out thinkmuscle.com.
 
Oregongearhead said:
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 ......:D

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
Click to expand...

It looks like its been a year since I did the HST routine here, it was tough . And Im ready to do it again one year later ....~Ogh 3/29/15
 
Oregongearhead said:
It looks like its been a year since I did the HST routine here, it was tough . And Im ready to do it again one year later ....~Ogh 3/29/15
Click to expand...

Alrighty , got my first HST workout in since last year. Going with 12 reps/8 reps/4 reps/10 reps each for 2 weeks for a total of 8 weeks then total rest for 2 weeks .

Once again its 3 workouts a week / fullbody
I did : (65% max of 1RM)

Workout #1 (12 rep week) (3/29/15)

Sqts 2x12 (250lbs)
Deads 2x12 (250lbs)

Cable rows 2x12 (125lbs)
Lat pulldowns 2x12 (125lbs)

Incline bench 2x12 (210lbs)
Bar-Dips 2x12 (bodyweight /193lbs )

Dumbbell presses 2x12 (70lb"ers)
Dumbbell curls 2x12 (50lb"ers)
 
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