Hi all! I want to start HST

N

Numaios

New Member
Hi everyone,

I started weightlifting 8 months ago. All this time I have been doing a full body routine, with mainly compound free weight exercises (Stuart McRobert Style). The results have been worse than expected, I gained strength, loose fat and gained some muscle, but my bodyweight has not increased. Probably I have not eating enough. I am an ectomorph small boned, a classical hard gainer. Besides I am 41.

Now I was starting a new cycle and I have just found out this training method which I am interested in. My questions are:

- Is it too soon to move to this advanced training system or should I continue with the classic full body (8-10 reps, 2 sets, no failure reps)?. I have no experience in training at 5 reps sets.
- Last two weeks I was training very light for smooth transition to a new cycle, should I do SD or can I start directly with HST.

Many thanks
 
Hi Numaios,

5 rep sets are the best part about HST IMO. However the whole process from going from 15 reps to your 5RM is enjoyable also, and hitting new maxes along the way is very rewarding. I would definitely give it a try if I were you as you're already used to full body workouts and have at least some experience with lifting.

Your previous results definitely show that you haven't been eating enough to put on mass, but you have gained strength and lost bodyfat which is not bad by any means. You have most likely been eating at maintenance or slightly below.

If you are going to go ahead with HST you will need to find your 15, 10, and 5, rep maxes for your chosen exercises. After this you should decondition for 9 days then start your two weeks of 15's, followed by two weeks of 10's then 5's then 5RM's or negatives for a total of 8 weeks.

Check previous posts on exercises and advice to gain as much info as you can, then come up with a plan, post it here and you will get help and advice.

Good Luck
 
Is it too soon to move to this advanced training system or should I continue with the classic full body (8-10 reps, 2 sets, no failure reps)?. I have no experience in training at 5 reps sets.
Click to expand...


Its not too soon. HST is good for beginner or advanced.
Last two weeks I was training very light for smooth transition to a new cycle, should I do SD or can I start directly with HST.
Click to expand...


Don't SD. Start your HST.

-Q
 
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