So, from the looks of it, I've been doing HST all wrong.

L

Lanny14

New Member
Im 4 weeks into my unintended "variation" of HST. I read the article on here, more than once,, and it appears I've made quite a mistake.

Instead of waiting for your RM at the end of each 2 week block, I did my 15 RM and my 10RM per workout, (e.g to failure per workout). I still managed to move up almost every workout, and I made quite a bit of strength gains from doing this, but now I understand how I was wrong, as I should have used my 15 RM and moved down until my first workout so I could add 5-10 lbs working up to my RM.

Should I continue how I am and move onto the 5 rep range? Or restart the whole program?

This is the workout I've been doing:

Legs
Squat - 1x 15(week 1-2) x10 (week 3-4) x5 (week 5-8)
Stiff Leg Deads - 2x 15(week 1-2) x10 (week 3-4) x5 (week 5-8)

Chest
Incline Dumbbell Bench - 2x15(week 1-2) x10 (week 3-4) x5 (week 5-8)Dips - 1x 10

Back
Chins - 2x 15(week 1-2) x10 (week 3-4) x5 (week 5-8)(W.N.)
Rows - 2x 15(week 1-2) x10 (week 3-4) x5 (week 5-8) (W.N)

Traps
Shrugs - 1x 15(week 1-2) x10 (week 3-4) x5 (week 5-8)

Shoulder
Shoulder Press - 1x 15(week 1-2) x10 (week 3-4) x5 (week 5-8)Lateral Raise - 1x 10
Rear Delt - 1x 15(week 1-2) x10 (week 3-4) x5 (week 5-8)

Biceps
DB Curls - 2x 15(week 1-2) x10 (week 3-4) x5 (week 5-8)

Triceps
Tricep Pushdowns - 2x 15(week 1-2) x10 (week 3-4) x5 (week 5-8)

Calves
Calf Raise - 2x 15(week 1-2) x10 (week 3-4) x5 (week 5-8)

Abs
Cable Crunches - 2x 15(week 1-2) x10 (week 3-4) x5 (week 5-8)

can someone please help me out?
 
Last edited:
I've decided to restart the program, using 12, 10, and 5 reps. I do not have any injuries, and see no need to use the 15 rep block cycle. I know my 15 RM, my 10RM, and my 5RM, so, I'll add 10 lbs to all of my 15 RM to determine my 12 RM and start from there. Ill be using the same routine I postem above. Thoughts?
 
I'm in the middle of a 12,8,5 and it's been working well for me. I think 10 reps is too close to 12 reps, and you might have too many overlapping weights. Consider dropping the 10s down to 8s?
 
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