To Arm For Warfare?

Discussion in 'Hypertrophy-Specific Training (HST)' started by Chill92, Nov 17, 2015.

  1. Chill92

    Chill92 New Member

    Hey Guys,
    I have recently started the HST program but wondering if its necessary to do the arm component since I feel im out of energy by then. Just wanted to see your guys opinion. Thanks.
  2. Jester

    Jester Well-Known Member

    No, definitely not. Initially, I would see what changes you get from the compounds and add them in for a later cycle/cycles if growth stalls.
  3. Chill92

    Chill92 New Member

    Alright thanks man. Ill let you know how it goes.
  4. Old and Grey

    Old and Grey Super Moderator Staff Member

    Beginners and intermediates can ignore arms if they concentrate on the big compounds. Truly advanced hypertrophy lifters need to include arms unless they want to keep their intermediate arms.
    Last edited: Nov 18, 2015
  5. mickc1965

    mickc1965 Well-Known Member

    @Old and Grey,

    At what point would you say lifters are no longer 'intermediates' as we do not want to keep our intermediate arms any longer than we have to :)
  6. Old and Grey

    Old and Grey Super Moderator Staff Member

    Good question. I would say that one has become advanced when they are objectively proud of their body the way it is now after years of lifting and know that most major gains are behind them and now look for further but small refinements. Some people can achieve that with 5 years of lifting while others, who do not train and eat wisely, may never achieve it.
    Last edited: Nov 18, 2015
  7. adpowah

    adpowah Active Member

    I find that if I don't include some high rep arms they start to lag behind. I don't need HST protocols for them just some pump work. I like to do about 30 reps for biceps, triceps and shoulders at light weights but induce some fatigue. Sometimes I skip it for a cycle and the mass starts to ebb.
  8. Chill92

    Chill92 New Member

    Well I use to workout 6 times a week, two hour sessions, for about 4 months. I went from 130 to 150 doing high volume (10x10 and 8x8 usuaully around 200-300 reps for each muscle group), but after the 5th month I started to become heavily too fatigued and depressive + gastritis (high acid stomach issue) that I stopped lifting weights and now back to 130 lbs. @Old and Grey @adpowah @Jester Hopefully HST will get me back on track.
  9. Old and Grey

    Old and Grey Super Moderator Staff Member

    High reps and high volume are two separate animals. Each has its place depending on your stage of development and your goals. Rarely are they useful together.
    Last edited: Nov 22, 2015

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