split training for a change

  • Thread starter Thread starter imported_hotterdog
  • Start date Start date
I

imported_hotterdog

Guest
ok, we all came over from traditional 3 4 or even
5 days training splits to HST.

now if i want to go back to a normal traditional
3 day split for a cycle or two, do i need to do
SD like in a normal HST cycle?

before u flame me, e thought came cause
i'm doing mainly e same compound exercises
(i aint' whining) after a few cycles & i kinda
miss more stimulation to e same muscle with
more exercises for a change.

so any comments? flame away!!!
tounge.gif
 
Everything works - some things just work better than others. If you want splits, enjoy! I understand you missing the ability to use a greater variety of exercises than would be feasable with full body training, some of them you just wouldn't use with a limited exercise selection but are nice finishers.

A big part of training is enjoyment, so have fun, but I predict you'll be back at some time. As for SD - I am guessing SD will be as effective before another form of training as it would HST.
 
<div>
(hotterdog @ Apr. 09 2008,06:47)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">ok, we all came over from traditional 3 4 or even
5 days training splits to HST.

now if i want to go back to a normal traditional
3 day split for a cycle or two, do i need to do
SD like in a normal HST cycle?

before u flame me, e thought came cause
i'm doing mainly e same compound exercises
(i aint' whining) after a few cycles &amp; i kinda
miss more stimulation to e same muscle with
more exercises for a change.

so any comments? flame away!!!  
tounge.gif
</div>
you could do an a,b,c, routine m,w,f, using different exercises each workout.
or you could do a 6 day split doing 3 body parts each workout,a,b,a,b,a,b,that way you can still follow HST principals
 
<div>
(the_dark_master @ Apr. 09 2008,12:37)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">THe</div>
rock.gif
 
faz &quot;you could do an a,b,c, routine m,w,f, using different exercises each workout.
or you could do a 6 day split doing 3 body parts each workout,a,b,a,b,a,b,that way you can still follow HST principals &quot;

me: well, i'm aware tat i could have like set a &amp; set b, but
it'll kinda lessen the progression in weight &amp; i get a bit confused
setting it up. 6 day split is totally out of the question as it's
too stressful on my body. i ever tried training 4 days in the past
&amp; i was really worn out.

i'll give it some thought again. thanks.
 
<div></div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">now if i want to go back to a normal traditional
3 day split for a cycle or two, do i need to do
SD like in a normal HST cycle?</div>
Are we to assume you are at the END of a cycle? In that case, SD would be used regardless for an HST cycle. It's still HST if you're using the principles, but setting it up is discussed in several threads in here if you search. How you set it up depends on your goals, metabolism and recovery abilities. No one can answer this better than you.
I split mine in more or less &quot;half&quot; (legs plus something, usually shrugs, and then everything else) to be able to hit things harder and gain strength. But only because of age and fatigue. I still do whole body on a good day if I'm up to it. Nothing is cast in stone, so we progress as best we can, when we can.
 
yeah quadancer, i'm almost at the end of this cycle
so i'm like kinda tempted to go back to traditional
splits (but 3 days) for a while to see how my body
adapts, but of course like DanOz mentioned
i'll probably return back to HST. have to hit
e drawing board soon.
cool.gif
 
What quad said. I do 6 days split between squats and a couple of pulling exercises and the next day pushing exercises. I don't expend near as much energy and I find my recovery is actually better. Doing a full body almost kills my CNS by the end and it seems I need more than a day for my CNS to recuperate or I will soon over train. So it works opposite with me as it might with some others.

I used to do this same bodypart split but twice in one day, then rest the next day, then hit it again the next day. This was effectively a 3 day split, working in AM and PM. I still found it more taxing and as a result much less enjoyable. I dreaded it. Not a good thing.

One more thing to think about for a 6 day split is although it seems less taxing for me on my CNS, my metabolism has gone up and my body wants to burn more fat and keep it off instead of store it, while not effecting muscle gains.

Its a huge win win situation, for me.

Just do what works for you as long as you stay with the principles of HST. Just my .02 cent.
biggrin.gif
 
You could think of it this way: HST is set up to maximise things without CNS burnout, and to cycle things with a progressive routine. When we do other things that aren't so submax like 5x5, the CNS takes a bit more of a hit, so we have to make some adjustments like splits to accomodate. We just can't treat everything like HST even though we're using the principles. It's that whole body thing that'll kill ya!
 
<div>
(hotterdog @ Apr. 09 2008,01:47)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">ok, we all came over from traditional 3 4 or even
5 days training splits to HST.

now if i want to go back to a normal traditional
3 day split for a cycle or two, do i need to do
SD like in a normal HST cycle?

before u flame me, e thought came cause
i'm doing mainly e same compound exercises
(i aint' whining) after a few cycles &amp; i kinda
miss more stimulation to e same muscle with
more exercises for a change.

so any comments? flame away!!!
tounge.gif
</div>
this is exactly what ive done. and it kicked the s@@t outa me for the first few weeks and ive grown as a result. again i beleive diversity in training is very important, your body will have gotten so used to doing hst, so now when you switch it up, you should struggle at first and in doing so trigger a growth response.

i would sd and go back to a split for 8 to 12 weeks and reevaluate.

the only thing i can stress to you, is take some hst principles with you. most importantly progressive load, the frequency wont be there but progression can be.

i simply start off with 15's as i normally would and each week add weight to the bar which inturn will lower your reps, just keep adding until you reach 5's or even 1rm this will be upto you.

id be very interested to read the training log with your progress.
 
well, i'm not sure if i'm allowed to post my traditional
trg split here since this is a HST forum. Am I allowed?

I'll be doing this.

i'll start a 3 day traditional split called &quot;shut up&quot; program
extracted from T-nation

http://www.t-nation.com/readTopic.do?id=1460447

starting my SD from 13 to 20 apr (8 days).

i'll be posting some of my pics in e post pic thread
soon, feel free to comments (it's a result of doing HST
over 4 cycles)
 
Post whatever you want!

You can do whatever training you feel like, HST is just a recommended set of principles.

Look at my past logs, none of them resemble 'vanilla' HST exactly.
biggrin.gif


Have fun.
 
You must log in or register to reply here.
Back
Top