New To Hst

Discussion in 'Hypertrophy-Specific Training (HST)' started by Jak1537, May 11, 2019.

  1. Jak1537

    Jak1537 New Member

    Hi everyone,

    I’ve recently come across HST and have set up my first cycle ready to dive in as of next week! I’ve been training now since 2014 pretty consistently. Through that time I’ve done good and “bad” routines and have switched things up pretty frequently.
    HST appeals to me as it’s more of a training methodology rather than a set in stone program which I like.
    Also what drew me to HST was the fact that it would allow me to progress session to session without feeling depleted or overly sore (hopefully!).
    I love lifting and want to lift for as long as I possibly can and I feel that by applying the HST principles it will help me achieve that!
    Attached are my current front, side and back pics. Will aim to update as often as possible with my results! I have made two routines - an A/B split that I’ll rotate through each week.
    Routine A:
    Squat
    Standing Press
    Bis
    Tris
    Incline Bench
    Chin ups
    Calves

    Routine B:
    Deadlift
    Bench
    Leg Press
    Dips
    DB Rows
    Bis
    Tris
    Pendlay Row
    Calves

    Cheers!

    8B82D4DB-2055-4B0E-8FAD-6B26B860C8D1.jpeg 89CF1E68-0628-45EF-A3DC-2C63807D741C.jpeg 027E214C-2776-4B9E-B499-A7A07C0A54FA.jpeg
     
    Bryan Haycock likes this.
  2. Bryan Haycock

    Bryan Haycock Administrator Staff Member

    Welcome Jak1357. Good luck with the routine you've got planned out. Looking forward to hearing about your experience with it.
     
    NWlifter and Jak1537 like this.
  3. Jak1537

    Jak1537 New Member

    Cheers Brian, I’m really looking forward to progressing with my training and trying out a more long term approach
     
  4. NWlifter

    NWlifter Active Member

    Cool, yes, please update, maybe even start a workout log, love to see one with a pure HST setup again.
     
    Jak1537 likes this.
  5. Jak1537

    Jak1537 New Member

    E66911A9-676F-47FC-9CE1-D154FE11A41A.jpeg Workout Log Cycle 1 A
     
    NWlifter likes this.
  6. Jak1537

    Jak1537 New Member

    Just completed some weighted leg raises, cable crunches and some light stretching today. Tomorrow is workout B! Can’t wait
     
    NWlifter likes this.
  7. Jak1537

    Jak1537 New Member

    D229585D-93AD-41AA-86D5-6BEC77F3A413.jpeg Workout log cycle 1 B.
    15 reps of deadlifts now that’s a new found hell even not at my max
    Had to adjust some weights today but hey ho that’s all part of the process!
    Naturally got some pretty good pumps today and the higher reps are feeing great on all my joints
    Remembering to use full range of motion and make the most of this rep range.
     
  8. NWlifter

    NWlifter Active Member

    ha yes! seen that posted a lot, the '15's kicked my a**' statement lol. squats and deads, killer at high reps!
     
    _Simon_ likes this.
  9. Jak1537

    Jak1537 New Member

    Oh yeah the squats and leg presses, woah! But good opportunity to really focus on the muscle being worked. Hopefully the high workload will increase my capacity for later on. I suppose it’s good for someone who doesn’t do any cardio aside from walking my dog each day haha
     
    NWlifter likes this.
  10. NWlifter

    NWlifter Active Member

    It should, if you survive the 15's the 10's will feel really nice!
     
  11. Jak1537

    Jak1537 New Member

    Absolutely! At this stage though I do really enjoy having a full body pump :p
     
    NWlifter likes this.
  12. Jak1537

    Jak1537 New Member

    A9F3FC7B-868F-4B9F-B132-7B1283FB1BE5.jpeg Cycle 1A again today. Increased weights across all sets. Lost a rep or two here and there as the burn was real!
     
    NWlifter likes this.
  13. _Simon_

    _Simon_ Active Member

    Nice :)

    And wow that burst of superhuman strength for the second set of Flat BB Bench is unreal! Although may be attributed to the drop in load

    (just bein cheeky, all looks great! Enjoy)
     
  14. _Simon_

    _Simon_ Active Member

    Nice :)

    And wow that burst of superhuman strength for the second set of Flat BB Bench is unreal! Although may be attributed to the drop in load

    (just bein cheeky, all looks great! Welcome to HST and the forum, I'm thinking of starting up another straight forward cycle, has been a little while. Enjoy)
     
    Jak1537 likes this.
  15. NWlifter

    NWlifter Active Member

    OH I see that too, the load and reps are backwards in the columns lol.
    Great workout, 3x15 is killer, I guess a person might have to start even lighter to get all 3x15 for 2 weeks with load increases.
     
    Jak1537 likes this.
  16. Jak1537

    Jak1537 New Member

    Hahaha it’s all good! I wish I had superhuman strength sometimes! Hopefully with HST I can increase my work capacity a little more and increase my lift numbers!
    Really loving it so far. It’s nice to be following a set of principles rather than a program knowing in the future I can make changes and tweak it to how I see fit!
     
  17. Jak1537

    Jak1537 New Member

    Absolutely got to make sure you start light enough! I’ve always been slightly weaker on pushing movements so I’m not surprised I fatigued. That or maybe I tested my 15RM on a good day haha
     
  18. NWlifter

    NWlifter Active Member

    And when doing 3 sets, you have to back off more...
    15RM is for one set, can't do 3x15 with 15RM unless you take REALLY long rests between sets.
     
  19. Jak1537

    Jak1537 New Member

    Yeah that would be a killer. You’d have to come back again later in the day to do more sets or take a longer rest period. Might be worth trying down the track to increase the sets and rest a bit longer. Regardless just need to stick to the fundamentals! Keep it simple!
     
  20. NWlifter

    NWlifter Active Member

    You doing 3x15 right now though? How long between sets?
     

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