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HST Training program

Conan21

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I was just curious why they do not have a book outlining the specifics of HST training methods. I hate having to surf through internet pages to try and figure this out.

IS there a book??

its 230 in the moring and my brain is not working right so i might be overlooking something

is the only way to learn this stuff by reading their website and message board?
 

xcelbeyond

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Well I'm a CHEAP SOB

If they're willing to "give it" to you, why pay for a book. I downloaded all the pertinent pages and read it offline.

What's wrong with reading a message board and learning?!?!? Isn't that what we're all doing here?!? :D

xcel
 

xcelbeyond

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I'm having problems with cyber-rights - can't attach a file. I'll try again later.

xcel
 

Conan21

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thanks bro
 

Conan21

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xcel

i have a few questions about HST program.

it doesn't make sense to me for several reasons.

number one How are you supposed to determine a max weight you can do for given amount of reps for every exercise? am I supposed to go in the gym and determine maxes for every lift before i start the program? Can i use a rought estimate or should this be exact?

number two If I am supposed to actually physically test myself, How am I supposed to determine a 10 rep max after completing my 15 rep phase. If I finished my workout on friday When am i supposed to figure out maxes when i'm expected to perform my next workout on Monday

number three I was under the impression that u were supposed to perform the same exercises throughout the program--using a progressive load principle of adding weight each workout building up to your max intensity workout at the end of the 2 week period.

the HST program below illustrates this workout design.

http://www.hypertrophy-specific.com/hst_II.html

however, this sample workout on the last page of HST illustrates shows the person switching up exercises from workout to workout. How are u supposed to progressively load if you are using different exercise or more specifically know how much to increment the weight based on the other exercise?

here is the link
http://www.hypertrophy-specific.com/hst_notes.html


Xcel--in your personal training program i noticed your weeks went in a rep scheme fashion of 15,12,10,8,5. 2 weeks of each phase. they recommend to do your way if you were switchining schemes every week not every 2. seems that they recommend to do 15 10 5




sorry for all of the questions but this training programs seems a bit unorthodox to me and i'm having trouble understanding its principals. to me it seems you need to be very specific about it and the advise on how to use it seems pretty vague.
 
Last edited:

xcelbeyond

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Responses inserted below:
Conan21 said:
number one How are you supposed to determine a max weight you can do for given amount of reps for every exercise?

I'll try and cut and past a chart that will help. You want to be able to complete the targeted number of reps (not fail before it). If you fail on the last rep of last, it OK (that's what I ideally try to do). Remember, you're doing 2 sets, so if the first set was too heavy, decrease some for next set. If it's still too heavy, reduce for that exercise next session. Same thing, only reverse, if it's too light.

am I supposed to go in the gym and determine maxes for every lift before i start the program?

The chart I'll post will give you a good ballpark, only it goes up to 12 reps, not 15.

Can i use a rought estimate or should this be exact?

"exact"?!? - this is more like throwing hand grenades than Rocket Science :D

number two If I am supposed to actually physically test myself, How am I supposed to determine a 10 rep max after completing my 15 rep phase.

Again - I'll try and cut-and-paste my chart. If it doesn't work I'll have to make a graphic, then post it.

If I finished my workout on friday When am i supposed to figure out maxes when i'm expected to perform my next workout on Monday

Again - see above^

number three I was under the impression that u were supposed to perform the same exercises throughout the program--using a progressive load principle of adding weight each workout building up to your max intensity workout at the end of the 2 week period.

This is what I do. You can mixup exercises for each new HST cycle. But there are some excercises I "always" perform - "slight" incline bench and squats, then either bent-over rows or rack deadlifts.

the HST program below illustrates this workout design.

http://www.hypertrophy-specific.com/hst_II.html

however, this sample workout on the last page of HST illustrates shows the person switching up exercises from workout to workout. How are u supposed to progressively load if you are using different exercise or more specifically know how much to increment the weight based on the other exercise?

That's why I use the same exercises. I got that the benefits are the rep/set/#time @ week not mixing up exercises.
xcel
 

xcelbeyond

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WEIGHT/REP CHART
ONE THREE FIVE SIX EIGHT TEN TWELVE
50 48 45 43 40 38 35
60 55 53 50 48 45 43
70 65 63 60 55 53 50
80 75 70 68 65 60 58
90 83 80 78 73 68 65
100 93 88 85 80 75 73
110 100 98 93 88 83 80
120 110 105 100 95 90 88
130 120 115 110 105 100 93
140 130 125 120 110 105 100
150 140 130 130 120 115 110
160 150 140 135 130 120 115
170 160 150 145 135 130 120
180 165 160 155 145 135 130
190 175 165 160 150 145 135
200 185 175 170 160 150 145
210 195 185 180 170 160 150
220 205 195 185 175 165 160
230 215 200 195 185 175 165
240 225 210 205 190 180 175
250 235 220 215 200 190 180
260 240 230 220 210 200 185
270 250 240 230 215 205 195
280 260 245 240 225 215 200
290 270 255 245 230 220 210
300 280 265 255 240 230 215
310 290 275 265 250 235 225
320 300 280 270 255 245 230
330 305 290 280 265 250 240
340 315 300 290 270 260 245
350 325 310 300 280 265 250
360 335 315 305 290 275 260
370 345 325 315 295 280 265
380 355 335 325 305 290 275
390 365 345 330 310 295 280
400 370 350 340 320 305 290
410 380 360 350 330 310 295
420 390 370 355 335 320 300
430 400 380 365 345 325 310
440 410 385 375 350 335 315
450 420 395 385 360 340 325
460 430 405 390 370 350 330
470 435 415 400 375 355 340
480 445 420 410 385 365 345
490 455 430 415 390 370 355
500 465 440 425 400 380 360
510 475 450 435 410 390 365
520 485 460 440 415 395 375
530 495 465 450 425 405 380
540 500 475 460 430 410 390
550 510 485 470 440 420 395
560 520 495 475 450 425 405
570 530 500 485 455 435 410
580 540 510 495 465 440 420
590 550 520 500 470 450 425
600 560 530 510 480 455 430

xcel
 

xcelbeyond

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Looks like I'll need to make a graphic!

Be right back
xcel
 

xcelbeyond

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Weight/Rep Chart

s/b self explanatory
 

Attachments

Conan21

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thanks bro

you have been a big help!

I think i might give this a try next month. I'm a little leary but i figure i can give it 8 weeks.
 
Last edited:

balplayer

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that graphic is very cool, thanks alot excell, its pretty accurate. so cool of you!
 

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