russell8301
New Member
the example workout on the main hst page has 14 diferent Exercises that seems a bit much to be vanilla i thought vanilla would be more like 7 or 8 exercises
russell8301
New Member
where is this HST article that Totentanz posted?
squat
deadlift
benchpress
chin or pulldown
shoulderpress
calfraises
dips
3x a week
1 set 15s
2 sets 10s
3 sets 5s
then negs or carry on with your 5 rep maximum for another 2 weeks increase the weight if you can.
total 8wks
then sd for 9 or more days.
i would say that was a good vanilla HST
deadlift
benchpress
chin or pulldown
shoulderpress
calfraises
dips
3x a week
1 set 15s
2 sets 10s
3 sets 5s
then negs or carry on with your 5 rep maximum for another 2 weeks increase the weight if you can.
total 8wks
then sd for 9 or more days.
i would say that was a good vanilla HST
jvroig
Active Member
Actually, "Vanilla" would be more in line with Bryan's original recommendation of:
2 sets during the 15's
2 sets during the first week of 10's and 5's
1 set during second week of 10's and 5's
Then either post 5's or negs.
Doing the 1 for 15, 2 for 10, and 3 for 5's is already a little tweaking made to try to maintain constant reps throughout the cycle, not exactly part of the "plain old" HST.
This is only if it matters to you personally. What you should focus on is doing as many as you can without sacrificing your ability to train frequently (meaning avoiding overfatigue, failure training, injury). If that's 2 sets for you, go ahead. If it's 4 sets, then even if that may seem a lot for others, if that's honestly the most you can do without getting overfatigued, then that's what you should do.
Regards,
-JV
2 sets during the 15's
2 sets during the first week of 10's and 5's
1 set during second week of 10's and 5's
Then either post 5's or negs.
Doing the 1 for 15, 2 for 10, and 3 for 5's is already a little tweaking made to try to maintain constant reps throughout the cycle, not exactly part of the "plain old" HST.
This is only if it matters to you personally. What you should focus on is doing as many as you can without sacrificing your ability to train frequently (meaning avoiding overfatigue, failure training, injury). If that's 2 sets for you, go ahead. If it's 4 sets, then even if that may seem a lot for others, if that's honestly the most you can do without getting overfatigued, then that's what you should do.
Regards,
-JV
