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Ahh yes I misinterpreted the last 2 weeks, thinking it was consistently my old 5RMs. I am supposed to up to my new 5RMs if it's gone up, right?

Is it safe to assume that I increase my 5RMs 5kg/10kg between cycles without testing? I actually plan to do a recomp because my bf levels are a lil too high (~15% I'm guessing) and at this stage, I think bulking would be counter productive to my long term goals.

Hi, I'll be starting my HST soon in May and I just wanna ask how the strength gains are like for the programme. Is 5kg bench, 10kg squat/dl gains per cycle overly optimistic (BW 70kg/ current 5RM - 70kg bench/90ish kg squats/120kg DL). I know the main purpose of HST is hypertrophy but I was...

Awesome! Thanks a lot for the help. Hope to see some decent muscle & strength gains running this programme.

For example, I do 1x10 dips (instead of 1x5) during the 5rep weeks since my volume is relatively high already; or do i add on a third metabolic set?

I'd opt for the cable rows in a heart beat if the machine showed the actual weights, rather than some arbitrary number. But i guess I could do half plate increments by using those little plates at the side that can be added to the machine. They probably weigh about 5kg

Ahh I'm actually doing 1 set for those metabolic sets (not sure what they are but I usually judge it as an accessory if it's the second exercise for thst body part). My impression is that an accessory would address the strength aspect further (Dips as an accessory to bench might help me bust my...

I've recently transitioned back from low bar to high bar ATG squats. I actually did high bar when I started out but moved to low bar after hearing how I could lift more weight, but after a couple months my lower back just felt thrashed and low bar never felt comfortable as high bar did. I don't...

I guess CNS recovery often isn't really an issue for me since they're still relatively light weight. The vanilla HST seems to recommend one fixed workout 3x a week for newbs and I'll probably stick to that first and auto regulate as I go along. Thanks a lot for the advice. I hope HST willl work...

Makes sense. However, I'm still thinking whether I want to do hack squats instead cause I recently may have hurt my lower back so I either go from low to high bar squats or do hack squats. But either way, the increments would be manageable as you said. However, how do I know if I should do it...

I would really like to do some curls as the past progs I have done have not included them so far, and I don't think they really impede recovery very much! Also, I've thought of alternating Squats&DLs but was afraid that the increments would be too large a jump between each squat/dl workout. My...

Yes I have!

Hi everyone. I've recently stumbled upon the HST method of training and it piqued my interest; I've always preferred high frequency over high volume personally and so I've decided to try this out. I've been training about a year now (of which 1-2 months were injury ridden). About 70kg @ 174cm...