HST or not?

You don't need to 'feel worked' for your muscles to be appropriately and adequately worked. What the CNS 'feels', what condition your nerves are in does not directly or necessarily correlate to stimulus that your muscles need to grow.

When training using HST protocol; regular frequency, progressive and sufficient load, minimum of volume, you are going to 'feel' under worked, but your muscles will be getting the stimulus they need. If you increase the volume unnecessarily, there's a good chance you will 'feel' more worked but will also be approaching an overload of the CNS which ultimately means over-training and;

a) you'll have to SD sooner to recover from CNS overload
b) you won't be making gains because over-training will prevent you from continuing to increase the load. Without the load progressively increasing, you won't continue to grow. Load is always more important than volume.
 
AlexAustralia said:
You don't need to 'feel worked' for your muscles to be appropriately and adequately worked. What the CNS 'feels', what condition your nerves are in does not directly or necessarily correlate to stimulus that your muscles need to grow.

When training using HST protocol; regular frequency, progressive and sufficient load, minimum of volume, you are going to 'feel' under worked, but your muscles will be getting the stimulus they need. If you increase the volume unnecessarily, there's a good chance you will 'feel' more worked but will also be approaching an overload of the CNS which ultimately means over-training and;

a) you'll have to SD sooner to recover from CNS overload
b) you won't be making gains because over-training will prevent you from continuing to increase the load. Without the load progressively increasing, you won't continue to grow. Load is always more important than volume.
Click to expand...

"You must spread some Reputation around before giving it to AlexAustralia again."
 
Thanks for the quick reply. I should have clarified a bit more, my main worry came from a statement I had heard while researching HST a while back. I can't find the quote but read something like, "if your never feeling any pain then then you are not training hard enough, however if you feel very fatigued/sore the day after a work out then you have trained too hard. You should always be feeling a slight bit of burn, but nothing too significant." A couple times certain muscles would feel slightly worked but I definitely did not feel like they had been worked enough.

Regardless of how I felt do you guys think this routine would be too excessive for a beginner bodybuilder: Incline BP/Dips, Chip ups/Row, Military Press Abs, and Squats alternated with Deads lifts on different days?
 
Personally I would alternate the Incline BP with the dips and the chin ups with the rows and the military press with the arnold press the same as you are doing with the squats and deads. I would say that you have an ideal selection of exercises.
 
canehdian_guy said:
Thanks for the quick reply. I should have clarified a bit more, my main worry came from a statement I had heard while researching HST a while back. I can't find the quote but read something like, "if your never feeling any pain then then you are not training hard enough, however if you feel very fatigued/sore the day after a work out then you have trained too hard. You should always be feeling a slight bit of burn, but nothing too significant." A couple times certain muscles would feel slightly worked but I definitely did not feel like they had been worked enough.

I would probably scrap that quote, and go with something like 'if you're feeling a bit tired/used but not especially pained then you did more or less the right amount of volume'. The heavier you go the less 'burn' there should be and more 'used'. Also, try and notice if you feel better in your muscles re: soreness after you take in a protein shake or steak or whatever. Nutrition aids recovery as much as muscle building.

Regardless of how I felt do you guys think this routine would be too excessive for a beginner bodybuilder: Incline BP/Dips, Chip ups/Row, Military Press Abs, and Squats alternated with Deads lifts on different days?
Click to expand...

Old and Grey said:
Personally I would alternate the Incline BP with the dips and the chin ups with the rows and the military press with the arnold press the same as you are doing with the squats and deads. I would say that you have an ideal selection of exercises.
Click to expand...

I agree w/all this except for the Arnold's. Never found they were a great exercise personally.
 
I watched some dude bust himself in the side of the head with a DB the other day at the gym doing seated Arnold's. He was little so it was only like a 20 lb DB but it must have hurt.
 
Thanks for your replies everyone. It really helps to get advice from seasoned lifters. Would it be better to alternate the exercises everyday which would cause a lot of zig zagging in weight or to do all of the exercises that require less weight first and then progress to the heavier weight exercises?

Thanks again
 
Just alternate across days.

The muscle fibres will be activated in different series, in different proportions, with different assisting muscles and different leverages will be experienced. Just so long as you use your 5RM, 10RM, 15RM for each exercises to plan your incrementation, the apparent zig-zag of load across different exercises won't affect your conditioning or progress.
 
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