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(Martin Levac @ Sep. 06 2007,17:45)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Like I said, the sample program is just that, a sample program. It does not constitute a rule to follow. Instead, the rules to follow are the principles on which the sample program is based. Here they are:
Minimum Effective Load
Frequency
Load progression
Strategic Deconditioning
Minimum effective load is the minimum load that will stimulate a growth response. The muscle must be stimulated with enough frequency to create a chronic anabolic environment. The load must be progressed to stay ahead of the RBE (repeated bout effect). Strategic deconditioning is intended to render the muscle sensitive to the lighter loads at the beginning of a cycle such as the 15s. All of this in order to do multiple cycles to continue to grow.
The rep range is a range within which the load is progressed while the reps remain the same. The sample program is simplified to use the same reps for two weeks while progressing the load during that same two weeks. For instance, the 15s will begin at a load less than 15RM and will progress toward the 15RM from one workout to the next. The rep ranges 15-10-5 are not strict. Instead, they represent a load. It's just easier to use rep ranges. You can cluster reps and/or do more than just 15 reps during the 15s. In fact, you can cluster reps in any rep range as long as you progress the load and do a sufficient amount of reps per workout. An example below:
15RM = 150
two week progression, 3 workouts/week
100 110 120 130 140 150
or
130 130 140 140 150 150
or any other load progression as long as the load is progressed
not
150 150 150 150 150 150
because there is no load progression
As we can see, the load at the beginning of the two week period is much lighter than the 15RM we established. As long as this load is effective at stimulating a growth response, it will fulfill its purpose. It doesn't remain sufficient for long because of the RBE, hence the load progression toward the actual 15RM. The same principles apply throughout the cycle from the beginning of the 15s to the end of the 5s and heavier.
You selected 12-8-4 as your rep scheme. This means that you will progress toward your 12/8/4RM at the end of their respective two week block. Then you will continue to use the actual 4RM load for the next two week block after that to complete your cycle. Using the same 4RM load for those last two weeks is feasible due to the heavier load which remains effective far longer than 15RM or 12RM for instance.
I add that you should read the front page "What is HST?" and the FAQ forum.</div>
Very nice condensed explaination.. So let me ask this..
Assuming I do the routine below and chose to do a
12/8/4 rep scheme, since this is my first time doing an HST cycle, would you recommend only doing 1 set per rep cycle for the entire 8 week? Or would you think doing 1set for the 12's and then bumping it up to, 2 sets for the 8's and 4's would render good results?
If it matters, I've done a similar routine to the one below with a 3X10/8/6 rep scheme on everything but Calfs and Bi's and Tri's. usually a 3X15 for calfs and 3x10 for bi's and tri's.. so I don't think over-training, CNS fatigue is going to be a factor..
but would appreicate any critique on the routine.. regarding exercises being cut or replaced.
I'm sure this post is getting annoying but I would rather find everything out on the front end rather than have to rework a routine once I start it.. Thanks
Monday:
Squats
SLDL
Calf Raises
Flat Bench
Hang Clean & Press---Shrug added
DB Rows
Pull Ups pronated grip
Incline DB Curl
CG Bench
Wednesday:
Sqats
Deads---Shrug added
Incline DB Bench
Decline Bench
Arnolds
BB Rows
Pull Ups supinated grip
BB Curls
CG Bench
Friday:
Squats
SLDL
Calf Raises
Flat Bench
Hang Clean & Press---Shrug added
DB Rows
Pull Ups pronated grip
Incline DB Curl
CG Bench
