I've posted lots of variations of HST in the past, and here's another using an idea that's been tossed out here before, namely doing all the rep ranges simultaneously within the HST cycle on any given day.
The usual disclaimer is that these sorts of "tweaks" are inappropriate for people who have not put time into the default HST routine, and are only for those looking for a change of pace or something to break the monotony.
So, the central idea is this, for each exercise you perform, you will perform 3 sets of that exercise.
1 set of 5
1 set of 10
1 set of 15
I'd recommend doing so in that order, as it will also allow the heaviest possible loading, making the lighter weight ranges feel lighter.
So, how do we manage to get all the rep ranges in simultaneously within the context of HST?
Firstly, we will still SD as per usual. So something like 9-14 days off (I think towards the latter end is a better idea) before starting.
From there, I can think of four variations on how to do this. Each has potential advantages and disadvantages.
Variation 1:
2 week cycles
Just like normal HST, build up to 5, 10, and 15 RM at the end of the 2 week cycle. Repeat cycle repeatedly, adding ~2.5 - 5 lbs (this is just a guess, and will vary tremendously with different exercises and individual training age) per lift per cycle. Take two full weeks off every 8-12 weeks.
Variation 2:
2 week build-up + shooting for glory
Just like normal HST, build up to 5, 10, and 15 RM at the end of the 2 week cycle. From there, attempt to push 5, 10, and 15 RM's as long as possible. Back off when stagnancy sets in, repeat. Take two full weeks off every 8-12 weeks.
Variation 3:
3 week build-up
Instead of a 2 week build-up ala normal HST, take three weeks to reach 15, 10, and 5 RM's for each exercise.
Like variation 1, you could choose to continue the 3 week cycles back to back while adding weight over time. Or you could use a 3 week build up and then do the shoot for glory thing ala variation 2 here as well.
Also, you could take one week off (9 days) at the end of 3 weeks, repeating ad infinitum (need for two full weeks off negated by full week off after 3 weeks) while increasing 15, 10, and 5 RM's cycle to cycle.
Variation 4:
2 week build-up + 1 week PR's
Just like normal HST, build up to 5, 10, and 15 RM at the end of the 2 week cycle. From there, attempt new 5, 10, and 15 RM's the next week (perhaps on separate days?).
From here, you can either use these new RM's and repeat the cycle or take one full week off. Like in variation 3, the one week off after 3 weeks on is a different way of playing the SD, allowing more or less indefinite cycles to be run with 1 week breaks between them.
The usual disclaimer is that these sorts of "tweaks" are inappropriate for people who have not put time into the default HST routine, and are only for those looking for a change of pace or something to break the monotony.
So, the central idea is this, for each exercise you perform, you will perform 3 sets of that exercise.
1 set of 5
1 set of 10
1 set of 15
I'd recommend doing so in that order, as it will also allow the heaviest possible loading, making the lighter weight ranges feel lighter.
So, how do we manage to get all the rep ranges in simultaneously within the context of HST?
Firstly, we will still SD as per usual. So something like 9-14 days off (I think towards the latter end is a better idea) before starting.
From there, I can think of four variations on how to do this. Each has potential advantages and disadvantages.
Variation 1:
2 week cycles
Just like normal HST, build up to 5, 10, and 15 RM at the end of the 2 week cycle. Repeat cycle repeatedly, adding ~2.5 - 5 lbs (this is just a guess, and will vary tremendously with different exercises and individual training age) per lift per cycle. Take two full weeks off every 8-12 weeks.
Variation 2:
2 week build-up + shooting for glory
Just like normal HST, build up to 5, 10, and 15 RM at the end of the 2 week cycle. From there, attempt to push 5, 10, and 15 RM's as long as possible. Back off when stagnancy sets in, repeat. Take two full weeks off every 8-12 weeks.
Variation 3:
3 week build-up
Instead of a 2 week build-up ala normal HST, take three weeks to reach 15, 10, and 5 RM's for each exercise.
Like variation 1, you could choose to continue the 3 week cycles back to back while adding weight over time. Or you could use a 3 week build up and then do the shoot for glory thing ala variation 2 here as well.
Also, you could take one week off (9 days) at the end of 3 weeks, repeating ad infinitum (need for two full weeks off negated by full week off after 3 weeks) while increasing 15, 10, and 5 RM's cycle to cycle.
Variation 4:
2 week build-up + 1 week PR's
Just like normal HST, build up to 5, 10, and 15 RM at the end of the 2 week cycle. From there, attempt new 5, 10, and 15 RM's the next week (perhaps on separate days?).
From here, you can either use these new RM's and repeat the cycle or take one full week off. Like in variation 3, the one week off after 3 weeks on is a different way of playing the SD, allowing more or less indefinite cycles to be run with 1 week breaks between them.
, I think I've achieved decent conditioning at times...