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Thread: Beginners questions

  1. #1
    Join Date
    Jul 2012
    Posts
    3

    Default Beginners questions

    Hi,

    I work at a gym in Portugal and I would like to start prescribing HST for some of our members but I still have the following doubts:

    - Is one exercise per muscle group enough?
    - How much rest time between sets and exercises?
    - How long should a whole training session last?
    - After the 1st 8 week cycle, should I change exercises for each muscle group or just keep doing the same but use more weight?
    - How do you manage doing only 2 sets and only 15, 10 and 5 reps of abs?
    - Is the minimum weight you should start out with for the 1st session 75% RM? Won't that make the first few sessions quite ineffective?

    Sorry for all the questions but I've been checking out the forums and I still haven't figured all this out.

    Cheers!
    Tim
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  2. #2
    Join Date
    Mar 2010
    Posts
    112

    Default

    Quote Originally Posted by timfranco View Post
    Hi,

    I work at a gym in Portugal and I would like to start prescribing HST for some of our members but I still have the following doubts:

    - Is one exercise per muscle group enough?
    Yes.

    - How much rest time between sets and exercises?
    Whatever seems reasonable.

    - How long should a whole training session last?
    About 45-60 minutes.

    - After the 1st 8 week cycle, should I change exercises for each muscle group or just keep doing the same but use more weight?
    Doesn't really matter in the end.

    - How do you manage doing only 2 sets and only 15, 10 and 5 reps of abs?
    No idea where you're getting this from.

    - Is the minimum weight you should start out with for the 1st session 75% RM? Won't that make the first few sessions quite ineffective?
    No.
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  3. #3
    Join Date
    Jul 2012
    Posts
    3

    Default

    Thanks for the really quick reply!

    Concerning the abs, I got it off the HST webpage, from the sample HST workout... So how many reps/sets of abs do you do?
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  4. #4
    Join Date
    Mar 2010
    Posts
    112

    Default

    Quote Originally Posted by timfranco View Post
    Thanks for the really quick reply!

    Concerning the abs, I got it off the HST webpage, from the sample HST workout... So how many reps/sets of abs do you do?
    As many as I want. I mean, it's not a muscle that you tend to think of in terms of hypertrophy, you know? When doing weighted sets, I follow HST guidelines and try to up it 5 pounds every workout, but that can get kind of ridiculous when training at home so I stop at the 35 pound plate and just use that for the remainder of the workout. When I workout in the gym and have access to machines, I use their incremented weight stacks the same way.
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  5. #5
    Join Date
    Jul 2012
    Posts
    3

    Default

    Ok, thanks very much for the input!
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