Getting Back Into Hst

Discussion in 'Hypertrophy-Specific Training (HST)' started by robthebeast, Jun 26, 2018.

  1. robthebeast

    robthebeast New Member

    hey guys. Im looking to get back into HST after a couple years of dieting gone wrong and some workout splits that didnt do much for me. I dropped 20 lbs last year (172 now down from 195). and lost a ton of size and strength. The past few months ive been doing a routine called GST but ive basically gotten nowhere on the program. My strength has even decreased in some lifts and i dont think the program has enough frequency as most of the core lifts are done 1x per week. Anyways im looking to try HST again as im getting desperate to regain my siZe and strength. Wondering is it best to just stick to the full body 3x per week format? Seems these days everyones training 5-6 times per week and doing 4-5 exercises per muscle group and all that. I just get confused on HOW MUCH i need to be doing. In particular i would really like to see improvement in my legs. They are pathetic. The once a week squatting,hack squatting,split squats,leg extensions,leg curls ive been doing on GST have done nothing for me at all. Will simply squatting and romanian deadlifting 3x per week give me good results? No need to add extra exercises there?
     
  2. Old and Grey

    Old and Grey Super Moderator Staff Member

    Seems these days everyones training 5-6 times per week and doing 4-5 exercises per muscle group and all that.


    No one I know from this forum does that or even suggests it. That is usually reserved for bodyweight only programs.
     
    Last edited: Jun 26, 2018
  3. robthebeast

    robthebeast New Member

    Oh no i didnt mean here i just mean in general various fitness groups on facebook and fitness youtubers,etc.
     
  4. _Simon_

    _Simon_ Active Member

    Heya Rob good to hear from ya!

    Ah I think bumping your frequency up to 3x week and progressive load will absolutely do wonders... especially coming off a once a week program where you've lost strength! Was it a more high volume fatigue based program?

    I'd keep it basic, not sure volume-wise what you're used to, but if you keep the loading frequency high and progress load rapidly, then even extend the 5s to get stronger, that'd be my suggestion. (And nutrition too :) ).
     
  5. Browner

    Browner Well-Known Member

    I think to start with you'll will make good size and strength gains on a 3 day full body template. Id you just want strength then start with 5's for 2 or 3 sets, add a bit of weight each time (basic linear progression) then when you stall drop down to 3's and keep progressing. You would make pretty decent size gains with that too IMO

    Simple template like an A and B work out and alternate them

    A
    Squat
    Bench
    Row
    Chins

    B
    Squat
    Overhead Press
    Deadlift
    Dips

    Week 1
    Mon - A
    Wed -B
    Fri - A

    Week 2
    Mon -B
    Wed -A
    Fri - B

    and so on...

    Add in some isolation stuff if you really feel like it but they are not needed in my experience the big compounds will give you plenty of growth.

    Keep it simple, keep with progressive overload, plenty of protein and calorie surplus (if looking to get size and strength)

    Good luck!
     
  6. Old and Grey

    Old and Grey Super Moderator Staff Member

    Yup, simple and steady.
     
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  7. robthebeast

    robthebeast New Member

    Yeah. much more volume than im used to. Workouts took forever and i got to where i didnt even wanna train cuz it just drained me too much. Trying to figure out what exercises to include in hst this time around....
     
  8. mickc1965

    mickc1965 Well-Known Member

    I would stick with just one compound exercise per body part to start with and see how that treats you, will you stick with one routine or do an A/B routine?
     
  9. robthebeast

    robthebeast New Member

    Im not sure. When i did hst in the past it was just one routine. Would an A/B routine be better?
     
  10. Old and Grey

    Old and Grey Super Moderator Staff Member

    A little compound variety is good. The routine Browner posted is a good start until you pack on some muscle. Then you can get a little fancier. For now, you can't lose with 2 sets of 15's, 3 sets of 10's and 4 sets of 5's. Sometimes you have to go backward, regroup and charge ahead. Happens to me about once a year even with no injuries. Nothing to lose sleep over.
     
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  11. robthebeast

    robthebeast New Member


    Question on this setup- so would this be three weeks on each rep scheme? Since u want 6 workouts(usually 2 weeks in the tradional hat format) for each exercise right?
     
  12. _Simon_

    _Simon_ Active Member

    Ahhh yep, I remember those workouts back in the day... that's a good sign that it doesn't suit you, when it takes far too long but moreso when you just don't even wanna train, and get far too drained from it..
     
  13. Browner

    Browner Well-Known Member

    Personally I would run 5 reps until progress stalls rather than a set amount of weeks, then drop down to 3 reps, again run until progress stalls and you cant add any weight to the bar. Then SD or deload. This would be more for pure strength progress (although IMO you will get good size gains with this too)

    If its just pure hypertrophy then as @Old and Grey's approach is probably the way forward.
     
  14. Old and Grey

    Old and Grey Super Moderator Staff Member

    I would do the standard two weeks for each rep range. You want 6 workouts for each muscle group, not each exercise. Maybe stretch 5's out for another week and then SD. I have seen more injuries come from heavy reps like 3's than progress unless you are 25 or younger. I would also consider doing A for 6 weeks, SD and then B for 6 weeks, etc. and doing 15's on M, 10's on W and 5's on F. HST is a set of principles and not a program. It is very flexible.
     
    Last edited: Jun 28, 2018
    Browner likes this.
  15. robthebeast

    robthebeast New Member

    Question. I guess im beyond the intermediate stage since ive been lifting for years. Even tho ive lost lots of strength these past few years thro improper dieting,training etc. would the standard 3 day a week full body still be fine to do? Something like:
    Squat
    Bench
    Row
    Oh press
    Close grip bench
    Romanian deadlift
    Shrug
    Bicep curl

    Or should i go for a more advanced 4 or 5day split or something?
     
  16. Jester

    Jester Well-Known Member

    Strength (and to a degree size) determines level. Any numbers to assist the determination?
     
  17. Brixtonian

    Brixtonian Active Member

    Don't get too caught up in over-thinking this mate.

    I'm 47 years and I have been training for 30+ years. I am weighing 260lb at the moment at about 15% bf
    Sure, I vary my training during the year sometimes, using specialisation cycles etc, but I always come back to the basics, and for me - having been using HST since 2002 - I always come back to this
    You said you have not been training properly for the last couple of years, so just go back to basics - as discussed above. Browner's suggested routine is ideal. Not too dissimilar to what I am doing at the moment.

    2 sets of 15s, 3 sets of 10s, and 4-5 sets of 5s
    Vary it with DUP as O&G suggested, if you like that, but just stick to the basics. Doesn't matter how advanced you may or may not be. And, to be honest, as you get older, less volume and more frequency (certainly for the bigger muscle groups) seems to be the key anyway. Muscle memory will kick in.

    Run a couple of basic HST cycles on Browner's suggestion, then worry about adding fluff and splitting it etc..

    Good luck with it. Oh, and dont forget to eat ;-)
     
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  18. _Simon_

    _Simon_ Active Member

    Very well said mate :)
     
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  19. robthebeast

    robthebeast New Member

    Heres a few:
    Squat -
    Thanks! So i should go with 3 sets of 10 vs the usual 2 sets during the 10 week? Way back when i last did hst i know i did 2nsets of 10's and 3 sets of the 5's. Ill try goin 3 this time and maybe 4-5 with the 5's
     
  20. Brixtonian

    Brixtonian Active Member

    Its about finding a balance between volume and frequency, which I found changes with age and exercise tolerance.

    For a younger or untrained lifter, they can make progress on less work - 1 X15, 2 X 10 etc..

    As I got older, 1 set of 15, or 2 X 10, even at heavy weight, was not enough TUL for my near genetic limits. Progression takes many forms - not just increasing the weight - increasing volume is also a progression.


    Brix
     
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