Changing HST?

T

TylerDurden

New Member
I just wanted to know whats going on with the rep ranges? I see alot of people doing like 15,12,10,8 etc. I was wondering if this was any better then doing the regular 15,10,5s. And do they do like a 2 weeks of 15, 2 weeks of 12 etc, or is it like 1 week of 15, one week of 12, etc?
 
1 week of each. The disadvantage is that you are working at your RM's twice as much which can lead to RBE more quickly since the difference between 12, 10 and 8 reps is not much. The advantage is that you are working more intensely which is good if you have a high Testosterone level or are "assisted."
Try it and see how you like it. Personally, I prefer the traditional approach.
 
[b said:
Quote[/b] (Old and Grey @ April 29 2005,7:54)]The disadvantage is that you are working at your RM's twice as much which can lead to RBE more quickly since the difference between 12, 10 and 8 reps is not much.
Click to expand...

I don't quite see why the RBE would set in more quickly. The way I see it, your weight progression would be about the same as with a 15-10-5 cycle, only the reps would be different.

So if your, say, 15 RM is 100 lbs., then it could work like this

15-10-5 HST
(2nd week 15s) (1st week 10s)
90---95---100---105---110---115

15-12-10-8-5 HST (w/ one week per rep range)
15s 12s
90---95---100___105---110---115

If you did it this way, with linear progression and no zigzagging, you would be using the same weights, just cranking out a few extra reps during the "easy" week of the 15s, 10s, and 5s.
 
Savagebeast ( great name by the way), the difference, at least in my demented mind, is that the 115 pounds for the 12's is the rep max for that number of reps. Then you do the rep max for the 10's and then the 8's. Thus you are working close to failure twice as much as the traditional HST routine. Also, your body does not recognize a big difference between the 12's and 10's or the 10's and 8's so you are more likely to experience a bit of RBE. That doesn't mean it won't work. With the proper SD, I think it is close to being as effective as the traditional 15, 10 and 5 rep routines if RBE doesn't seem to set in. When I have played around with rep schemes, I have found, at least for me, that doing 12's, 8's and 5's is quite anabolic without the risk of of RBE setting in. However, make sure you have no oncoming joint soreness before skipping the 15's.
 
Bryan mentions in the FAQ, pretty much what O&G is saying.
 
That's my baby.
I do 15s - 12s - 10s - 8s  - 5s
The problem I ran into was trying to drop from 15s to 10s the weight change was so broad.
Examples
When I dropped from 15s to 10s with the prescribed weights for the 10s  I could just as easily do 12s, when I dropped from the 12s to the 10s, 10s to 8s, 8s to 5s it was a better transition and I had a higher work rate.
When I tried going from the 15s to the 10s first cycle I don't think I hit a good hard day for four workouts.  That just didn't cut it for me. I wasn't even breaking a sweat, and I felt terrible I chucking down the protein shakes. I did'nt need'em.
I'm probably a total misfit and it's probably not what I need going into the SD.
In fact, I've taken longer than 2 weeks at different reps levels, because the work rate was just too low for me. I pushed out the 10s for 4 weeks and was on a roll. I did 8s for 4 weeks and I've been in 5s for 4 weeks this cycle and I'm still getting something out of the workouts.  Next week I start
my final 5s, where I intend to do 2 sets at 5, and 1 set to finish at 15 with lower weights.  Then I SD  
sleeping.gif
for 12-13 days.
I think some people most get off to a better start or something, because I was stronger than the 15 maxs, 10 maxs and 5 maxs two days into the respective rep cycle.
This may get better into line next cycle. I'm going to start as defined and plan to do 15s 10s 5s, but if it's like this cycle has been. I'll probably repeat.

I maybe totally screwing up the HST profile for training, but I'm getting stronger, more muscular and getting good gain. Nobody is paying me to be a purist, and the benefits currently are all mine. I dont' think I'm smarter than the system or anything like that. I've tried to work within it I've just made a few adjustments, afterall we are human beings and we're all not just alike.

As a new HST user, I'd say you'd do better to stay with the program rigidly if you can.
 
D is correct. Everybody is unique and they need to find what works best for them. On this forum, we tend to talk in generalities. However, there is no cookie cutter approach to success and the only way to find the best method for yourself is to experiment.
 
Thanks for the responses guys, looks like its a trial and error kind of deal with finding out what is best for you, on my next cycle ill be best to try some different things out.
 
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