How to do an A/B style HST cycle

[CrazyJoeDavola]

I've seen quite a few people that do HST with an A and B workout, doing each every other day. I was just wondering how this can work if you only get to do certain excercises three times, instead of the perscribed 6? Do you just start with a higher percent of your RM and then make bigger jumps, or do you just do an extra week or so?

Thanks

 

[Martin Levac]

As an example:

DL/A

65 xx 70 xx 75 xx
80 xx 85 xx 90 xx
95 xx 100 xxx 105 xxx
105 xxx 105 xxx 105 xxx

SQ/B

xx 50 xx 55 xx 60
xx 65 xx 70 xx 75
xx 80 xx 85 xx 90
xx 90 xx 90 xx 90

xx = alternate

 

[Fausto]

Joe

You can start at higher % of the RM, or repeat the weight twice, many you'll notice just do this to alternate Squats and Deadlifts, others, like me use two different exercises for each body part per program (A/B).

Yiou gotta get creative, and...stay within the main rules...progression...1 x 15/2x 10/3 x 5's although this one is flexible...rest at least 36 hours between training bouts...do not go to concentric failure, except maybe once every two weeks...and SD after eight weeks (Negatives are a choice too, you may decide to rather extend 5's for a longer period or play around catching up to your 1RM.

My 0.2 cents worth