scientific muscle
New Member
I am starting to see that maintaining volume may be detrimental in HST and Bryan's original idea of doing the same number of sets for every rep range makes sense, this way volume is dropping slightly to make up for the ever-increasing loads of each rep range.
Here is a sample HST cycle which skips the 15s and negatives as many do.
Week one
Monday- 3x10 with 75% of 10 rm
Wednesday- 3x10 with 80% of 10 rm
Friday- 3x10 with 85% of 10 rm
Week two
Monday- 3x10 with 90% of 10 rm
Wednesday- 3x10 with 95% of 10 rm
Friday- 3x10 with 100% of 10 rm
Week three
Monday- 3x5 with 75% of 5 rm
Wednesday- 3x5 with 80% of 5 rm
Friday- 3x5 with 85% of 5 rm
Week four
Monday- 3x5 with 90% of 5 rm
Wednesday- 3x5 with 95% of 5 rm
Friday- 3x5 with 100% of 5 rm
Week five
Monday- 3x5 with 100% of 5 rm
Wednesday- 3x5 with 100% of 5 rm
Friday- 3x5 with 100% of 5 rm
Week six
Monday- 3x5 with 105% of 5 rm
Wednesday- 3x5 with 105% of 5 rm
Friday- 3x5 with 105% of 5 rm
SD and repeat with new maxes.
Here is a sample HST cycle which skips the 15s and negatives as many do.
Week one
Monday- 3x10 with 75% of 10 rm
Wednesday- 3x10 with 80% of 10 rm
Friday- 3x10 with 85% of 10 rm
Week two
Monday- 3x10 with 90% of 10 rm
Wednesday- 3x10 with 95% of 10 rm
Friday- 3x10 with 100% of 10 rm
Week three
Monday- 3x5 with 75% of 5 rm
Wednesday- 3x5 with 80% of 5 rm
Friday- 3x5 with 85% of 5 rm
Week four
Monday- 3x5 with 90% of 5 rm
Wednesday- 3x5 with 95% of 5 rm
Friday- 3x5 with 100% of 5 rm
Week five
Monday- 3x5 with 100% of 5 rm
Wednesday- 3x5 with 100% of 5 rm
Friday- 3x5 with 100% of 5 rm
Week six
Monday- 3x5 with 105% of 5 rm
Wednesday- 3x5 with 105% of 5 rm
Friday- 3x5 with 105% of 5 rm
SD and repeat with new maxes.