Need help with HST while "on"

[Bal]

I've been doing HST for the past 3 months during my recovery from my last cycle, and it's been working okay (it's hard to say, since obviously I won't be as big or strong off as I am on). I've maintained enough to be satisfied with the program, and the 3 day a week thing is nice since I'm in med school and busy.

Anyways, I'm about to start my next cycle, and I was wondering about modifications to my program. I've heard people to say mostly to increase the volume rather than the weight used. I was thinking of basically doubling the volume and then splitting it into an A and B workout (each done 3 times a week), but I'm not sure if this will result in overtraining or violate other principles of the program.

Of course, I'll group the exercises properly to avoid as best I can hitting the same muscle groups on both days.

Also, instead of doing weeks of 15's, 10's, and 5's, I was thinking of doing 10's, then 8's, 6's, and 4's, followed by SD.

Someone more experienced with HST please help me out here.

--Bal

 

[gobus]

Well, I've asked the same question numerous times. The general consensus is to start and your 18RM or 15RM and simply add 5-10 pounds to the bar until you reach your 5RM. No zig zagging. Once you reach your 5RM max, immediately go back to your 15RM and start over, or stay at the 8-10RM range and use your weights until you get 10 reps easy, then increase the weight. For example:
Monday Bench : 200(15RM)
Wednesday : 205(15RM)
.... - 3 weeks pass
Monday Bench: 275(7 reps)
Wednesday: 280(5 reps) <------stop here and go back to 15RM(which should be higher now, or use 270(8RM) until you can get 10 reps from it and then increase to 275(new 8RM).

This is supposedly how Boris Kline(sp?), an HST bodybuilder, trains.

If you need any clarification, ask and I can help you. Since your on the juice, try to work out 6 days a week and split up your HST split into something like Mon, Wed, Fri: Upper Body
Tues, Thurs, Sat: Lower Body

Or whatever. Just remember that your recovery is increased so 6 days a week is usually okay as long as volume is lowered from day to day.