Several specific questions about HST

A

ashby

New Member
First of all, I really believe in HST because it's supported by scientific research. Kudos for that.

I have several questions but first briefly my background. My goal is weight gain. Did BB 3 years ago, currently have lost almost all weight I gained then. I have low body fat and good stamina thanks to excessive jogging/cycling.

Now, the questions:

1. Should I use free weights or exercise machines?
2. Should I do more exercises that involve only one muscle group or several muscle groups?
3. What food supplements should I use besides creatine & protein powder? PS I have no idea how amino acids work.
4. What warmup would you recommend?
5. Let me clarify- I should do every exercise once or maximum twice per workout?
6. If my goal is to do 10 reps, 10th one should be something I can barely do?

Thanks for your help!
 
ashby said:
First of all, I really believe in HST because it's supported by scientific research. Kudos for that.

I have several questions but first briefly my background. My goal is weight gain. Did BB 3 years ago, currently have lost almost all weight I gained then. I have low body fat and good stamina thanks to excessive jogging/cycling.

Now, the questions:

1. Should I use free weights or exercise machines?
2. Should I do more exercises that involve only one muscle group or several muscle groups?
3. What food supplements should I use besides creatine & protein powder? PS I have no idea how amino acids work.
4. What warmup would you recommend?
5. Let me clarify- I should do every exercise once or maximum twice per workout?
6. If my goal is to do 10 reps, 10th one should be something I can barely do?

Thanks for your help!
Click to expand...

1. mostly free weights but machines are usefull and cable machines are good
2. several groups ie more compound exercises like squats chins etc
3.what your using is good,plus clean healthy food
4.use a lighter weight for the exercise your doing ie for bench-press do that with a light weight
5.1 ,2,or 3 sets its up to you,usually for newbies its 1x15s,2x10s,3x5s.
6.yes but only on the 6th workout of each meso cycle.
 
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Thanks!

4. Lighter weight like 50% & 70% of total weight and same number of reps than planning to do?
5. In case of 3x5, how much should I rest between those?
 
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