Advanced Lifter Going To Give Hst A Run

Discussion in 'Hypertrophy-Specific Training (HST)' started by xpoc, Jan 20, 2017.

  1. xpoc

    xpoc New Member

    i am an advanced lifter with over 30 years of experience. former competitive powerlifter. i am in my late 40's and have probably hit my genetic limit at 5'7" and 190 lbs (pretty lean, visible abs). but i STILL want to get bigger and am interested in something i have never tried before. i have zero interest in getting any stronger...been there, done that. i have done powerlifting specific workouts, bodybuilding bro-splits, and DC style training. i have done full body 3x per week before and did not gain much if any size. i am going to focus on frequency. i took about 8 days off...and i am going to run HST with a push/pull 6x per week split. m-w-f will be pull exercises, and t-th-sa will be push. about 4 exercises per day. weeks 1-6 i will use the basic 15-10-5 rep range (3 working sets per exercise). in the last 2 weeks i don't have a partner so no negatives. instead i will be using rest pause (DC style) by hitting failure 3x in one set on every exercise. i will then take a SD for a week. then i will repeat and hopefully remember to post my results.
  2. mickc1965

    mickc1965 Well-Known Member

    Welcome and good luck
  3. adpowah

    adpowah Active Member

    I look forward to seeing the results!
  4. Old and Grey

    Old and Grey Super Moderator Staff Member

    And do not be afraid of very high reps either. It can add a lot of muscle without strength.
  5. Mojo77

    Mojo77 Member

    what do you call very high reps and for which exercises? How to incorporate in a program.

    During Mass made simple lite you do 5 * 10 for squats increasing weight on each set. Does that count as high rep?
  6. Old and Grey

    Old and Grey Super Moderator Staff Member

    On average for advanced hypertrophy lifters, 25 for 1st set, 15 for 2nd and 10 for 3rd. No more than 10-20 second rest between sets. Increase weight when you get to 30, 20 and 15 reps. Do not change the amount of weight, just the reps. 1 exercise per body part working each body part thrice weekly. Change exercise each session, e.g., Flat bench, Incline BP, Dips. In general, larger muscles can tolerate even more reps and small muscles less reps. SD typically not necessary for about 3 months. This is not a program for people who are not pretty advanced. You first need a solid base built with higher weight and lower reps.
    Last edited: Feb 24, 2017
  7. maxy

    maxy New Member

    Its been a while since i enter this forum, i been trying some different approach to training and im now finishing my cuting phase, i comment in here to stay tuned with the your updates, i am curious about what result might you have. I wish you good luck. (excuse my poor english)
  8. maxy

    maxy New Member

    And its nice to be back again!
  9. Old and Grey

    Old and Grey Super Moderator Staff Member

    Bienvenidos Maxy!
    maxy likes this.
  10. Bryan Haycock

    Bryan Haycock Administrator Staff Member

    Welcome back maxy!
    maxy likes this.

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