First Hst Cycle - A Few Questions

Discussion in 'Hypertrophy-Specific Training (HST)' started by Fred, Mar 19, 2015.

  1. Fred

    Fred Member

    I have been lurking around this forum for a while now.
    I am done with Stronglifts, got an overtraining from it, the program gets quite nasty once the weights go up.

    Now i am starting HST wich seems much friendly on the body.

    I have a few questions thought.

    I will start in a 12x1,8x2,5x3,5x? rep schemes (assuming i can do it otherwise i will adjust up or down)

    Questions are as follow:
    The base program for a newcomer in HST, according to the ebook would be:
    Squat (will alternate with DL)
    Calf Raises*
    Flat Bench
    Barbell Row (Will do Pendlay variation)
    Military Press (Will do overhead Press)
    BB Shrug*
    BB Curl*
    Tricep Extension *

    * Acessories lift i will do only 1 set

    1 - Wont this simply be way to much once i reach the 5 reps?? Note that i will keep the accessories lifts on the 8 rep range, but will still try to progress on them.

    2 - I saw posts regarding the 30/60 rep for upper/lower body. Even in the 5 rep the upper body gets way more reps and the lower struggles to get the 60. Is it still ok?

    About myself:
    Been lifting for a while, most of the time was wasted with no proper training or consistency.
    Numbers are as follow in kg:
    DL: 160kg
    Squat: 110kg
    Bench press: 85kg (injury stalled this in the 5x5)
    Overhead press 55kg

    86BW with around 18% BF

    Thanks for any advice :)
    (Sorry for my bad english, i am Portuguese
  2. mickc1965

    mickc1965 Well-Known Member


    Welcome to HST, your English is far better than my Portuguese.

    Assumed you will be training 3 x per week?

    I would say so, personally I do 2 sets in every rep block with only one exercise per muscle group and currently train 6 days a week split into an A & B routine - A is squats / flat bench / pendlays and B is deadlifts / overhead press / chins

    You will not be able to achieve 30 reps for upper and 60 reps for lower body during the 5 reps phase unless you have hours to spare each session and even then it would not be recommended, there are many that believe that there is little or no benefit hypertrophy wise to be doing any more than 2 sets per muscle group - if memory serves me correct these figures from the Wernbom Meta Review were based on the 8-12 rep range (I could be wrong) and they are considered the optimum number of reps!!
    Last edited: Mar 19, 2015
  3. Fred

    Fred Member

    Thanks for the reply.

    I do believe that a 6 day split would be better. Perhaps in a push/pull fashion?
    How does this look:

    Overhead Press
    Skull Crushers*
    Calf raises*

    Pendlay Row
    RDL *
    Barbell Curls*

    Still on continuing the 5s for more than 2 weeks will quickly lead to Overtraining. Will it be overkill??
  4. mickc1965

    mickc1965 Well-Known Member

    I dont think you will need skullcrushers and curls when you are already doing 3 compound movements that are already hitting biceps and triceps, other than that all is good in my opinion
    Last edited: Mar 19, 2015

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