new to hst, couple questions

[jwbond]

I have been lifting for about 5 years now, but just heard about HST. Doggcrap referred me to HST after we decided that DC training was not for me.

Anyhow, I am very excited to try HST, but I have a few questions...I started today by finding my 15RM. I put it into the calculator and it has me as follows:

workout 1: 150
2: 160
3: 170
4: 180
5: 190
6: 200

It seems that there will never be a set that is brought to failure? I am assuming that since it is an entire body workout mwf that you can't bring it to failure without over training?

Feel free to smack me if this is somewhere, but I have been reading for hours and can't find anything on it...Thanks everyone and I look forward to being a member to the forums.

 

[semajes]

Essentially, that's about right. Keep reading, though. ... So much to learn ...

 

[Fausto]

jw

Welcome the the HST family.

The idea is not to take your body into failure, but just below that, CNS failure does not help growth, unless you train once per week or so to allow recovery.

So in HST we train 1 to 2 sets per exercise concentrate on having the main coumpound exercises, squats and deadlifts are a must but should be done on separate days, isolation exercises are personal choice (which most of us use anyway).

Hey, save your time, workout your 1 RM for each exercise you wish to implement, then chart it in excel and work out this:

15's - up to 65 - 70% of 1 RM
10's - up to 70 - 75% of 1 RM
5's - up to 80 - 85% of 1 RM
Negs- up to 95 - 100% of 1 RM

Or else take away the zigzagging if you don't like it and try to work out a straight progression using 5% increases, don't use pounds or kilos as it will create problems with stuff on dumbells like lateral raises, etc.

On the chart you will get the Kgs or pounds but your increases in the formual will be in percent.

I just posted a workout of mine, albeit a little old to Alb, check it out, it is still fresh.

Ciao

Fausto

 

[jwbond]

I read about HST for hours last night, everything seems logical and I think it will work well for me from what I know about my body from lifting over the years.


I do have a couple questions I need to clear up though if you guys don't mind...

I understand the concept of SD, but I read in one of the FAQs that I should skip it if I'm currently losing weight (which I am trying to take off about another 5 lbs or so for beach season

I know my 15RM and I can figure out the 10s and 5s from doing the % that bryan recommends in one of the FAQs. Should I start my HST cycle come monday? Or do I give SD a little more time even though I'm actively losing weight?

Thanks guys...

 

[imported_dkm1987]

Quote[/b] (jwbond @ April 21 2005,8:28)]I understand the concept of SD, but I read in one of the FAQs that I should skip it if I'm currently losing weight

 Should I start my HST cycle come monday?  Or do I give SD a little more time even though I'm actively losing weight?
Thanks guys...

It depends on how and the severity of the cutting.

If your cut is severe, then skip the SD, severe cuts cause lean tissue loss and going straight to work would help prevent some of the loss.

Bryan, once wrote about cutting, although this isn't word for word, basically what he recommends is.

1. Eat above maintenance and add your cardio for a couple of weeks
2. You should be eating enough to gain some weight even with the added cardio.
3. Then slowly reduce your calories back to maintenance and continue cardio for a few more weeks
4. Then reduce your cals (preferably from carbs) again or increase cardio to create more of a deficit

This should get you pretty lean

I am doing this now to get back to 9% or so from about 15-17% and so far, 2 weeks in @ maintenance, I have lost 5 Lbs of "HOPEFULLY" fat, I think it is because I am getting my vascularity back, as usual the arms loose the fat first.

Just as a side note, yesterday, after I got home from work, we had to deliver a sleeper sofa to one of our customers (my wife and I own an upholstery business, mostly my wife). Anyway it had to go upstairs of course, my 26 year old nephew was helping me and he had to stop 3 times, he's in decent shape but my wife and the customer kind of chided him about a 40 year man was able to carry (I just stood there holding the couch while he had to stop) the couch and not have to stop but a 26 year couldn't. So moral of the story, even cutting, I haven't lost anything in strength.