Beginners questions

Discussion in 'Hypertrophy-Specific Training (HST)' started by timfranco, Jul 9, 2012.

  1. timfranco

    timfranco New Member


    I work at a gym in Portugal and I would like to start prescribing HST for some of our members but I still have the following doubts:

    - Is one exercise per muscle group enough?
    - How much rest time between sets and exercises?
    - How long should a whole training session last?
    - After the 1st 8 week cycle, should I change exercises for each muscle group or just keep doing the same but use more weight?
    - How do you manage doing only 2 sets and only 15, 10 and 5 reps of abs?
    - Is the minimum weight you should start out with for the 1st session 75% RM? Won't that make the first few sessions quite ineffective?

    Sorry for all the questions but I've been checking out the forums and I still haven't figured all this out.

  2. CDB

    CDB New Member


    Whatever seems reasonable.

    About 45-60 minutes.

    Doesn't really matter in the end.

    No idea where you're getting this from.

  3. timfranco

    timfranco New Member

    Thanks for the really quick reply!

    Concerning the abs, I got it off the HST webpage, from the sample HST workout... So how many reps/sets of abs do you do?
  4. CDB

    CDB New Member

    As many as I want. I mean, it's not a muscle that you tend to think of in terms of hypertrophy, you know? When doing weighted sets, I follow HST guidelines and try to up it 5 pounds every workout, but that can get kind of ridiculous when training at home so I stop at the 35 pound plate and just use that for the remainder of the workout. When I workout in the gym and have access to machines, I use their incremented weight stacks the same way.
  5. timfranco

    timfranco New Member

    Ok, thanks very much for the input!

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