New To Hst

Discussion in 'Hypertrophy-Specific Training (HST)' started by Jak1537, May 11, 2019.

  1. Jak1537

    Jak1537 Member

    First set is just a warm up really, not lifting all that much. I don’t record that set on the spreadsheet. Just to get the muscles fired up. I will do three working sets next week though and record all three on the spreadsheet. I’ve been resting 2-3 mins between each set to catch my breath. Clearly I don’t do cardio haha!
     
  2. NWlifter

    NWlifter Active Member

    3 minutes, 3 sets, full body? dang that's a long workout!

    I would 'guess' if when a person tests RM's for HST, they might want to test RM on final set? Like if you can do 120x15, but can only do 100 for 3x15 with 2 minutes rest, then 100 would be the 'last workout' of the 15's, not 120, does that make sense?
     
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  3. Jak1537

    Jak1537 Member

    Yeah it is a bit long but I’m only lifting three times a week so I don’t mind the longer sessions. So long as I keep progressing I’m cool. Of course I will taper back if I don’t keep moving forward but happy where I am at the moment. Some sets I rest for only 1 min just depends if I feel recovered enough. So not every set I’m resting 3 minutes. It’s really self regulated by me.

    I agree when testing rep Max’s I’m sure it’s been written up by Brian somewhere just missed it. Regardless, I’ll just keep self monitoring my progress and adjust as needed!

    Love the fact I feel like I’ve got a good control over my training at the moment not program hopping around doing different stuff! That’s a big trap to fall into- finding that optimal program. No such thing exists and I’m glad I finally realise that!
     
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  4. _Simon_

    _Simon_ Active Member

    Hmm, it's my understanding that for the last workout of the 15s will be using your true 15RM. If you try to test what weight you'll only fail at 15 reps for the 3rd set, that could shift depending on alot of factors (but of course your 15RM can shift slightly).

    The first set will be to failure, then the rest is whatever reps you can get, that was my understanding
     
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  5. Jak1537

    Jak1537 Member

    Oh ok that makes perfect sense to me!
     
  6. Jak1537

    Jak1537 Member

    Another workout in the books! Increased weights across all sets, some by 2.5kg other lifts by 5kg. Looking very much forward to a drop in reps down to 10 next week!
     
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  7. Jak1537

    Jak1537 Member

    Second HST workout of the week. Final one for Cycle 1 A. Increased my loads again by 2.5kg across all sets and ready for my final day of 15s on Friday. Loving the new style of training HST is brining so far!
     
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  8. Jak1537

    Jak1537 Member

    Trained abs today, some weighted leg raises and cable crunches. Also did some light work with resistance bands to get a nice stretch all over. Tomorrow will be my final day with 15s for this cycle.
     
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  9. Jak1537

    Jak1537 Member

    So I have completed the first cycle - 15 reps! Feeling a tad sore but we made it through! Felt like I was doing cardio
    Looking forward to the next gradual increase of weights with the 10s. It’s been a positive experience so far
     
    Bryan Haycock likes this.
  10. NWlifter

    NWlifter Active Member

    cool 15's in the book! 10 time! Did you take pre cycle measurements to compare with after the whole cycle is done?
     
  11. Jak1537

    Jak1537 Member

    Not specific measurements no unfortunately. Just did some photos to compare the difference at the end. Oops!! Haha
     
  12. NWlifter

    NWlifter Active Member

    OHHHHH man bummer, was hoping to see you post things like arms increase X, legs up X,etc. Oh well! Photos good too!
     
  13. Jak1537

    Jak1537 Member

    Sorry!! I’ve never really taken measurements just gone by the visuals in the mirror
     
  14. NWlifter

    NWlifter Active Member

    Never? wow, I've heard there are people like that.. LOL Just kidding! I take em like every 3-4 weeks... since the mid eighties, maybe I'm over doing it lol.
     
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  15. Jak1537

    Jak1537 Member

    Haha too funny! I’ve never taken measurements always gone by mirror/how clothes feel! Maybe I need to start lol
     
  16. NWlifter

    NWlifter Active Member

    ha me... I can't live without them, I gotta know what happened with all muscles, waist size, bodyweight.....
     
  17. Jak1537

    Jak1537 Member

    Fair enough it’s a good measure of progress! How have the changes been for you following HST?
     
  18. NWlifter

    NWlifter Active Member

    I've been doing more abbreviated strength stuff, but HST is always on my mind!
     
  19. Jak1537

    Jak1537 Member

    Ah nice! Seeing some good strength gains?
     
  20. NWlifter

    NWlifter Active Member

    Slowly but surely! Just being a minimalist currently lol
     

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