Discussion in 'Hypertrophy-Specific Training (HST)' started by p0fell0w, Mar 2, 2006.

1. ### p0fell0wNew Member

I'm kindof confused about zig-zagging if my weights look like this.....

Bench 135/135/155/165/175/185
155/165/175/185/195/205
175/185/195/205/215/225

would that kind of zig-zagging be ok or should i try to avoid it as much as i can?

2. ### navigatorNew Member

With regards to zig-zag, it is useful to remember that so long as the weights are getting heavier, and you are working up to your true 5RM weights, you are fine. There is no clear-cut right or wrong when it comes to zig-zag.

Even so, I think the zig-zag is a bit too much in your example. There are a whole pile of different ways to progress your weights. One way is the following:

Bench 135/145/155/165/175/185
165/175/185/195/205/205
185/195/205/215/225/225

In this example, I repeat the heaviest, most productive weights in the 10s and 5s. Another approach is to repeat all of your weights:

Bench 165/165/175/175/185/185
185/185/195/195/205/205
205/205/215/215/225/225

With this scheme you are working heavier throughout the cycle, and therefore you should be sure not to take on too much volume or too many exercises, lest you burn-out mid-cycle.

Your zig-zag scheme is acceptable, as are the two that I have listed above. However, since this is your first HST cycle, it may be advantageous to go with either your scheme of the first one of mine above. Once you know how your body responds to HST, then you can change this up the way you want.

Hope this helps.

3. ### p0fell0wNew Member

thx for the reply...i think i will go with the first example you gave me.

4. ### liegelordNew Member

I think the second example is the way to go. The first has too much of a drop in weight. My best cycles have always been where I avoided zig-zagging. I think it's best to keep the load as high as you can.

5. ### p0fell0wNew Member

<div>
(navigator @ Mar. 02 2006,23:06)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">With regards to zig-zag, it is useful to remember that so long as the weights are getting heavier, and you are working up to your true 5RM weights, you are fine.  There is no clear-cut right or wrong when it comes to zig-zag.

Even so, I think the zig-zag is a bit too much in your example.  There are a whole pile of different ways to progress your weights.  One way is the following:

Bench 135/145/155/165/175/185
165/175/185/195/205/205
185/195/205/215/225/225

In this example, I repeat the heaviest, most productive weights in the 10s and 5s.  Another approach is to repeat all of your weights:

Bench 165/165/175/175/185/185
185/185/195/195/205/205
205/205/215/215/225/225

With this scheme you are working heavier throughout the cycle, and therefore you should be sure not to take on too much volume or too many exercises, lest you burn-out mid-cycle.

Your zig-zag scheme is acceptable, as are the two that I have listed above.  However, since this is your first HST cycle, it may be advantageous to go with either your scheme of the first one of mine above.  Once you know how your body responds to HST, then you can change this up the way you want.

Hope this helps.</div>
I think i'll probably do the 2nd example now considering i'll be cutting and taking x-factor along with with this cycle of hst.  the reason i'll take this example is b/c i'll want to keep my weights as heavy as possible so i wont lose alot of muscle mass while cutting...sound good?

6. ### p0fell0wNew Member

does my plan sound good with the 2nd example?

7. ### p0fell0wNew Member

or how about i take some parts of both like this...

135/145/155/165/175/185
185/185/195/195/205/205
205/205/215/215/225/225

this way i have enough time to get my strength back up through the 15s and then i can go heavy on the 10s or 5s? lol please someone comment on my stuff

8. ### navigatorNew Member

Well, using either option, HST is designed to put on muscle. So, I don't think the only way for you to maintain muscle is by using option 2. However, if you really want to use option 2, then go for it. You'll most likely do your best with whatever motivates you most.