Hst Cycle Duration.

Discussion in 'Hypertrophy-Specific Training (HST)' started by Sci, May 1, 2018.

  1. Sci

    Sci Well-Known Member

    The vanilla would be: 2 weeks 15s, 2 weeks 10s, 2 weeks 5s (I’m not doing negatives), then 2 weeks deconditioning.
    6 weeks on, 2 weeks off seems ridiculous. What is the latest thinking regarding cycle duration and SD programming?

    My idea, repeat the same load for 2 workouts before increasing, then also extend the 5s for 4 extra weeks of maximum training.

    So 4 weeks 15s, 4 weeks 10s, 8 weeks 5s, 2 weeks SD.
    Seems to be a better way to increases strength and mass through a cycle before SD. 16 weeks on, 2 weeks off.
  2. Old and Grey

    Old and Grey Super Moderator Staff Member

    Certainly would not work for us old guys.
  3. Sci

    Sci Well-Known Member

    So, just do the vanilla? I dont see why taking a break every 6 weeks is ideal myself. Surely there are ways to extend the cycle and reap more hypertrophy before de conditioning so soon!
  4. Old and Grey

    Old and Grey Super Moderator Staff Member

    Sure but you have to adjust for your body and its ability to recover and that is based on many, many variables. I don't know of any "program" that fits everyone. They are all just starting points to be refined.
    Sci likes this.
  5. mickc1965

    mickc1965 Well-Known Member

    Technically it is just a week off assuming training is M. W, F as last workout of 5s is on a Friday with then a 9 day SD returning to training on the Monday means only 3 missed workouts.

    However there is no reason why you cannot extend the 5s by two weeks or as I have done in the past is to do 1 week blocks of 15, 12, 10, 8 & 5s @ 80, 90 & 100% (or 85, 95 and 100%) of rep max, so I am working closer to rep maxes every week which did result in needing a SD or just do a week deload at say easy sets of 8-10 reps with your 15 rep max then rinse and repeat.
  6. Blade

    Blade Super Moderator Staff Member

    I think the 15s phase should probably be the shortest phase (2 weeks is good) as low-load, metabolic-type training tends to stagnate faster. The 10s phase could probably last up to 4 weeks, the 5s phase (I would continue with metabolic work through a single high-rep dropset for the first 2-3 of those weeks) could probably be extended to 6 weeks, maybe 8 if you see you are still gaining strength.

    So 2+4+6 = 12 weeks, 14 at the most with an 8 week 5s phase.

    I would then do a full 2 weeks of SD, maybe even 3 weeks to make sure RBE is properly reversed.
    Sci likes this.
  7. mickc1965

    mickc1965 Well-Known Member

    Quite like that set up, may well use it if I want a change from my current myo rep set up
    Last edited: May 2, 2018
  8. Totentanz

    Totentanz Super Moderator Staff Member

    Keep in mind that you have the option of doing negatives, or if you can't or don't want to do those, extending 5s using your 5 RM loads. I usually recommend to everyone that I get into HST to spend at least a week or two after the 5s pushing for new 5 RMs and then using those RMs to plan the next cycle. It saves time if you were planning to test RMs.

    I've personally extended HST cycles in the past well beyond the normal 8 weeks. Just keep in mind that you'll have to keep an eye on fatigue, especially if you push for new RMs. In my younger years when I didn't listen to my body as much, I would feel pretty beaten up by the time SD came around.
    Sci likes this.
  9. Sci

    Sci Well-Known Member

    Thanks, I think I will go with that.
    2 weeks 15s, 4 weeks 10s, 6 weeks of 5s.
    Then 2-3 weeks SD.
    Blade likes this.
  10. mickc1965

    mickc1965 Well-Known Member

    You will have to let us know how it goes
    Sci likes this.
  11. _Simon_

    _Simon_ Active Member

    Yeah I say give it a go! But definitely very very important to pay attention to recovery, how the body is feeling throughout the day, fatigue levels etc. I know I've done some crazy long cycles of other stuff and it just wasn't a great idea haha. But yeah let us know how ya go :)

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