Oregonstrong
New Member
@Kubrick-I updated my meal plan in the "What does your diet consist of?" thread. If you get a chance check it out and let me know what you think.
Thanks,
Oregonstrong
MESO-Rx
Anabolic Steroids
Official Hypertrophy-Specific Training (HST) Thread
- Thread starter Oregonstrong
- Start date
Thanks,
Oregonstrong
ultimatefupa
New Member
Being 6'4 I have to hit legs in some form once every 4-5 days for them to grow at a decent rate, being down a few years with a back injury only made things worse.
Typical leg day
squats
two warmup sets x10-12
x5, x5, x8, x8, x20
sldl
x10(5)
Reverse Hacks--- these things really put size on me
5 sets at 10-15 reps
GHR work
Typical leg day
squats
two warmup sets x10-12
x5, x5, x8, x8, x20
sldl
x10(5)
Reverse Hacks--- these things really put size on me
5 sets at 10-15 reps
GHR work
Oregonstrong
New Member
Yeah my legs lack. I am hoping low volume, high frequency will spark some new growth.
ultimatefupa
New Member
That's been the ticket for me, as you can tell I don't have the typical volume but I can hit them more often. While not flaring up my knee/back issues.
Blacken
New Member
I never tried push/pull/leg twice a week I'll probably give that a try later on as well. I'm curious about something being that you respond well to high frequency and lower volume like myself. Do you find with high volume routines you never really get tired from them. I have training with many high volume folks before and I find while they are dying they look at me as a freak for being able to constantly go. Wondering maybe that is a reason it works for some and not others freakish endurance. I know very left field but figured I would mention it.
Oregonstrong
New Member
You know what Blaken, now that you mention it that seems to be the case with me as well. I think that is one of the reasons I felt that I could add more volume to this routine because I am usually able to do high volume with minimal exhaustion.
I just finished my second day of 15's running the standard routine from the book.
I'm pretty wore out and light headed by the time its over. The frequency is messing with my head, just doesn't feel like enough. But from what I've read that's how a lot of people feel when they first start it.
I'm pretty wore out and light headed by the time its over. The frequency is messing with my head, just doesn't feel like enough. But from what I've read that's how a lot of people feel when they first start it.
Oregonstrong
New Member
Looks good Zaphod! You will be working your ass of by the end of your cycle if you set the weight right. I ran my first cycle in a three day full body routine just like the one you are doing now and loved it. Doing an upper/lower split now and liking it so far. Keep us posted brother!
Oregonstrong
New Member
Wouldn't that be a dream come true brother! Luckily I have a very good woman that does basically everything for me which gives me the time to spend 6 days a week in the gym.
Blacken
New Member
I have a great girl that would let me train everyday as well. She even encourages me to compete and do gear if I want because it's needed to compete. Now, if only I could get her to go to the gym and watch what she eats then she would be perfect but I guess we can't have everything.
Oregonstrong
New Member
My woman is the same way. Luckily she has good genetics and does not get too far off track.
HST looks interesting. Maybe instead of doing nothing during the deconditioning/deload week, you could work compound and explosive lifts in order to add variation. Or maybe a four-week strength meso cycle like 5/3/1.
FuriousWO
New Member
Im looking to start HST in late November, trying to read all I can.
@Oregonstrong how have you liked this program so far?
@Oregonstrong how have you liked this program so far?
Oregonstrong
New Member
@FuriousWO, I really like the program but my training program is evolving into a traditional body building split which so far I prefer over HST. I will use the program again from time to time or when I cut.
hotdog23
New Member
Low volume, high frequency is the shit. On my last week of HST and I liked it. I have trouble handing high volume for an extended period of time. I think I will apply these principles to a upper/ lower split 4 days/week soon. I personally cannot stand doing 1-2 body parts a workout. Leg/pull/rest/push/lift/rest/rest is as far as I'll break it down but that's a growth stimulus type split
Hi guys! Hope you are all well.
Ive been training on and off for 15 years. My favourite routine is HST but with double the volume and more frequency than what Brian suggests. (i am on a sust and deca cycle so no problems with recovery)
What do you guys think of switching the 2 weeks of 15's with german volume training 10x10? Anyone tried this? Is 2 weeks too short?
So my routine will look like this:
2 weeks of GVT 10x10
2 weeks of 10 reps
2 weeks of 5 reps
no deloading as im on sust and deca
Ive been training on and off for 15 years. My favourite routine is HST but with double the volume and more frequency than what Brian suggests. (i am on a sust and deca cycle so no problems with recovery)
What do you guys think of switching the 2 weeks of 15's with german volume training 10x10? Anyone tried this? Is 2 weeks too short?
So my routine will look like this:
2 weeks of GVT 10x10
2 weeks of 10 reps
2 weeks of 5 reps
no deloading as im on sust and deca
The human organism is amazingly adaptable to stressors placed upon it. If you've been on a macro-cycle of HST, adding variation to your program will only yield gains. Yes it is very smart to add variation to training if and only if the current program has been adapted to ie plateaued gains.
The only problem with variation and conjugate methods is to add too much too soon and changing constantly. Their is a fine line between variation and randomization but where the line is individual to the athlete after taking into account training age, experience and peds.
