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Just finished my SD after first hst cycle in years. Starting bAck in gym tomorow. Wanted to ask : for first cycle i basically did the vanilla hst 3x per week 2x15,2x10, then did 4 weeks at 3x5. My exercises were squat Bench Bent over row Shrug Barbell curl Close grip bench Overhead press...

Thanks guys!

Is one set of deadlifts sufficient enough during the 15 and 10 rep weeks? Im trying to hit deadlifts 2x per week. Towards end of 15s and 10s (approacing maxes) i found it very difficult and scared of injury to attempt a second set.

Hey guys should i still SD before starting HST even if this last routine i just finished doing was really low volume strength routine? I think the last two weeks of this program was a few light sets of squats one day then one set of heavy squats on another day. Same with deads. Just no real...

my legs are lagging. Badly. I refuse to wear shorts to th gym even tho its obvious with long pants how little my legs are. I used to have a decent squat and leg size but when i went on a lengthy cut last year i lost all my strength and size in my legs. Im barely squatting 260 for 10 reps...

Thanksnfor the info. Condensed my workout this week a bit more and feels alot better Question. Its ok to extend the 5’s a couple extra weeks right ?

Tomorow will be the last day of my first HsT cycle. Was wondering if i could get some advice on maybe condensing this routine. Im in the gym way too long and its exhausting me. I didnt gain any weight these 6 weeks so i increased calories this past week. Ppl have commented telling me i look...

Heres a few: Squat - Thanks! So i should go with 3 sets of 10 vs the usual 2 sets during the 10 week? Way back when i last did hst i know i did 2nsets of 10's and 3 sets of the 5's. Ill try goin 3 this time and maybe 4-5 with the 5's

Question. I guess im beyond the intermediate stage since ive been lifting for years. Even tho ive lost lots of strength these past few years thro improper dieting,training etc. would the standard 3 day a week full body still be fine to do? Something like: Squat Bench Row Oh press Close grip...

Question on this setup- so would this be three weeks on each rep scheme? Since u want 6 workouts(usually 2 weeks in the tradional hat format) for each exercise right?

Im not sure. When i did hst in the past it was just one routine. Would an A/B routine be better?

Yeah. much more volume than im used to. Workouts took forever and i got to where i didnt even wanna train cuz it just drained me too much. Trying to figure out what exercises to include in hst this time around....

Oh no i didnt mean here i just mean in general various fitness groups on facebook and fitness youtubers,etc.

hey guys. Im looking to get back into HST after a couple years of dieting gone wrong and some workout splits that didnt do much for me. I dropped 20 lbs last year (172 now down from 195). and lost a ton of size and strength. The past few months ive been doing a routine called GST but ive...

Does anyone deviate from the 3x per week full body original HST setup? Curious if anyone stretches it to a 4 day or 5 day. Not 4 or 5 full body workouts but just spreading volume around more. Been doing an Upper/Lower and im burnt out on it. Another question is i want to incorporate flat...

Thats what ive read but man. Ive lost some serious size. My ribs stick out and my hip bones stick out. Can feel my ass bones when i sit. Think my neck is two inches smaller too. Went from looking like a beast in Large and XL shirts to barely filling out a Medium. It screws with your mind bad lol

Hey guys. Havent posted in a while. I decided early this year i needed to lose some fat and went on a ridiculously long slow cut. Not sure what i did wrong as i tracked macros and was averaging around .6 lbs per week weight loss. Went from 195 to 169. Lost a LOT of size/muscle. Its gotten...

Yeah i had to quit it. I decided i need to get the bf% down a bit before i try and add more size. Im right around 14-15% right now.

Anyone do a 4 day upper lower split incorporating hst? I ran the usual 3 day full body for a LONG time. The past few months i switched to madcows 5x5 but im just getting nowhere with that routine so im thinking of going back with HST but a 4 day split.

how important are the 15rep weeks? do u guys continue to do them. even 10 or so cycles into HST? my last cycle i just started with 10 reps for 2 weeks then did 5's for 4 weeks. liked that much more. also was thinking of doing a 12,8,5 cycle and was wondering is there a calculator to find 12...