First of all, thank you very much Bryan for doing all the researches and finally coming up with this training. HST is very logical and reasonable. English is my second language so I'm not sure this can express my feelings after reading the FAQ. I'm very happy of eventually having a good training program. I started bodybuildind this year and have been reading a lot to get some knowledge in this sport but in all other programmes, people don't explain why they are created like that and there is no scientific support. I was so confused and knew not which one to choose. Again, thank you Bryan and everyone for your kindnees of distributing this training technique.
I have read the FAQ which is very clear and informative. However, I get confused in some areas. Please help me out.
1/ you said that drop sets are used for the purpose of increasing the volume as to trigger the metabolism in cells (I'm sure that I used wrong technical terms here but I do get the idea).
In stead of doing drop sets, can I do one or two more set of 5s?
And you said a drop set should be done until I can't do it anymore or I have a CNS fatigue. So is CNS fatigue not failure? Doesn't it take longer time to recover that muscle which means I will not be able to train as frequently as I should (3 times a week)? Isn't this as same as other programmes (coming to failure)? I mean just the drop sets part though, not the whole program.
I remember I read an HST particle somewhere probably in bodybuilding.com that mentions like this about sets: If I do 1 set of 15s, for 10s I should do something like 1 sets of 10s and 1 sets of 5s or 2 sets of 10s; and for 5s I would do 3 sets of 5s or 1 sets of 5 and then 1 set of 3s then 1 set of 2s, etc. Is this correct and an alternation for drop sets?
Should I do drop sets on 15s and 10s microcycles?
you said drop sets should only be done once or twice a week, such as first day of the week. shouldn't it interfere the progressive load for the second and third days which have no drop sets? Because without drop sets, the volume is lower leading to lower stretch or microtrauma (please do not mind about my wrong usage of technical terms)
2/you said I could use 2 sets of exercises and alternate them day by day. Doesn't this interfere pogressive load due to unequal stress caused by different exercises? Or how do I make different exercises creating same stress (I mean if I am alternating exercises, how do I know the weight I should since the weights that I can handle are different by exercises)? And how do I make them progressive?
Instead of this, shouldn't I use the same set of exercise within an HST cycle and then change another set for the next?
3/How should I choose exercies? For example, for chest, should I do flyes? For biceps, should I do hammer grip instead of barbell curl? I was told that some muscle groups have to be hit at different angle in order to fully develop them. For instance, I notice in Bryan's sample workout, he hits all three heads of the shoulder. However, how about three different heads in triceps (he does only tricep extensions) and two head in biceps?
4/In the pre and port workout nutrition, you mentioned that insulin traps some protein in the gut, etc. while Lyle said ingested protein is converted into glucose in the absence of carbs by the digestive system. aren't they contradictory?
5/ For negatives, i will do them for exercises that I can. Whereas for the other ones, should I still do 5s? or I should only choose exercises that I can do negatives for 1 HST cycle and then only choose the ones that I can't for the next?
I'm sorry for having too many questions. Perhaps I don't get them because of my English. Please help me out!!!
I have read the FAQ which is very clear and informative. However, I get confused in some areas. Please help me out.
1/ you said that drop sets are used for the purpose of increasing the volume as to trigger the metabolism in cells (I'm sure that I used wrong technical terms here but I do get the idea).
In stead of doing drop sets, can I do one or two more set of 5s?
And you said a drop set should be done until I can't do it anymore or I have a CNS fatigue. So is CNS fatigue not failure? Doesn't it take longer time to recover that muscle which means I will not be able to train as frequently as I should (3 times a week)? Isn't this as same as other programmes (coming to failure)? I mean just the drop sets part though, not the whole program.
I remember I read an HST particle somewhere probably in bodybuilding.com that mentions like this about sets: If I do 1 set of 15s, for 10s I should do something like 1 sets of 10s and 1 sets of 5s or 2 sets of 10s; and for 5s I would do 3 sets of 5s or 1 sets of 5 and then 1 set of 3s then 1 set of 2s, etc. Is this correct and an alternation for drop sets?
Should I do drop sets on 15s and 10s microcycles?
you said drop sets should only be done once or twice a week, such as first day of the week. shouldn't it interfere the progressive load for the second and third days which have no drop sets? Because without drop sets, the volume is lower leading to lower stretch or microtrauma (please do not mind about my wrong usage of technical terms)
2/you said I could use 2 sets of exercises and alternate them day by day. Doesn't this interfere pogressive load due to unequal stress caused by different exercises? Or how do I make different exercises creating same stress (I mean if I am alternating exercises, how do I know the weight I should since the weights that I can handle are different by exercises)? And how do I make them progressive?
Instead of this, shouldn't I use the same set of exercise within an HST cycle and then change another set for the next?
3/How should I choose exercies? For example, for chest, should I do flyes? For biceps, should I do hammer grip instead of barbell curl? I was told that some muscle groups have to be hit at different angle in order to fully develop them. For instance, I notice in Bryan's sample workout, he hits all three heads of the shoulder. However, how about three different heads in triceps (he does only tricep extensions) and two head in biceps?
4/In the pre and port workout nutrition, you mentioned that insulin traps some protein in the gut, etc. while Lyle said ingested protein is converted into glucose in the absence of carbs by the digestive system. aren't they contradictory?
5/ For negatives, i will do them for exercises that I can. Whereas for the other ones, should I still do 5s? or I should only choose exercises that I can do negatives for 1 HST cycle and then only choose the ones that I can't for the next?
I'm sorry for having too many questions. Perhaps I don't get them because of my English. Please help me out!!!
