complete hst example.?
- Thread starter brettly
- Start date
electric
HST Expert
The problem with examples is that people end up forgetting that HST is a set of principals and not a routine. Furthermore loads, exercise selection, volume and intensity vary from person to person. You might need more volume or you might have problems with bench press or maybe you simply can't workout 3x a week. If HST is a routine then you'll probably think that HST isn't for you because of some of those reasons.
If you search the board you'll find different kinds of routines that follow HST principals.
If you want a very simple example of a vanilla HST routine you can do the following:
Squats, Rows and Bench presses, 3x a week (Monday, Wednesday, Friday). 1st workout, warmup then use 75% of your 15RM load for each of these exercises for a set of 15. 2nd workout, same thing but use 80% of your 15RM load. Go until the 6th workout when you use 100% of your 15RM load for each of the exercises. On the 7th workout you use 75% of your 10RM load for 2 sets of 10 reps each. Keep going until the 12th workout when you use 100% of your 10RM load. 13th workout, 75% of your 5RM load for 3 sets of 5. Keep increasing like usual until the 18th workout when you reach 100% of your 5RM.
Now evaluate how you are feeling. If you are tired and need the rest, start your SD now. If you are good to go extend your cycle for one or two more weeks. These exercises are not very good for negatives so you can either try to go beyond your 5RM doing sets of 5 reps with 105% of your 5RM, then 110% and so on. Other option is to drop to triples and do the same you have been doing but now using your 3RM load.
Once you are done with that you rest for a whole week and start a new cycle on the other week, increasing all loads. So if you end your cycle on Friday, you take the following week off and start the next cycle on the other Monday giving you a 9 day SD. Bump all loads up by 5%, rinse and repeat.
If you search the board you'll find different kinds of routines that follow HST principals.
If you want a very simple example of a vanilla HST routine you can do the following:
Squats, Rows and Bench presses, 3x a week (Monday, Wednesday, Friday). 1st workout, warmup then use 75% of your 15RM load for each of these exercises for a set of 15. 2nd workout, same thing but use 80% of your 15RM load. Go until the 6th workout when you use 100% of your 15RM load for each of the exercises. On the 7th workout you use 75% of your 10RM load for 2 sets of 10 reps each. Keep going until the 12th workout when you use 100% of your 10RM load. 13th workout, 75% of your 5RM load for 3 sets of 5. Keep increasing like usual until the 18th workout when you reach 100% of your 5RM.
Now evaluate how you are feeling. If you are tired and need the rest, start your SD now. If you are good to go extend your cycle for one or two more weeks. These exercises are not very good for negatives so you can either try to go beyond your 5RM doing sets of 5 reps with 105% of your 5RM, then 110% and so on. Other option is to drop to triples and do the same you have been doing but now using your 3RM load.
Once you are done with that you rest for a whole week and start a new cycle on the other week, increasing all loads. So if you end your cycle on Friday, you take the following week off and start the next cycle on the other Monday giving you a 9 day SD. Bump all loads up by 5%, rinse and repeat.
Joe.Muscle
Active Member
Yes HST is a set of principals.
But a lot of very smart science guys right articles about HST the routine as well.
When other people are referring to HST they are referring the the 3 day a week HST vanilla routine that has been so popular among the internet.
So "we" know that Byran founded all of this great info on principals but as a whole most people when they write and article about it or do and review of it are referring to the 3 day a week vanillla routine.
But a lot of very smart science guys right articles about HST the routine as well.
When other people are referring to HST they are referring the the 3 day a week HST vanilla routine that has been so popular among the internet.
So "we" know that Byran founded all of this great info on principals but as a whole most people when they write and article about it or do and review of it are referring to the 3 day a week vanillla routine.
Did you read this?
http://www.hypertrophy-specific.com/hst_index.html
The FAQs are downloadable too and are a veritable treasure trove of useful HST related info:
http://users.telenet.be/aaitee/HST Faq_book.pdf
http://www.hypertrophy-specific.com/hst_index.html
The FAQs are downloadable too and are a veritable treasure trove of useful HST related info:
http://users.telenet.be/aaitee/HST Faq_book.pdf
Last edited:
HST_Rihad
Active Member
Hi, guys. Would someone care to elaborate how the "15x1, 10x2, 5x3" scheme popular among experts is better than the official "15x2, 10x2-1, 5x2-1"?
Notes: "x2-1" meaning 2 sets on the first week, and 1 set on the second. Also, max 30-60 sec. rest between sets on the weeks of 15's
Notes: "x2-1" meaning 2 sets on the first week, and 1 set on the second. Also, max 30-60 sec. rest between sets on the weeks of 15's