Newbie Seeking Help

Discussion in 'Hypertrophy-Specific Training (HST)' started by NICKL, Apr 27, 2015.

  1. NICKL

    NICKL New Member

    Hi everyone, a newbie of HST with some questions to ask you professional guys. I would be grateful if all my questions or doubt can be terminated.

    First, let me introduce my self. a bit I am Nick,I have been training for 3 years , I currently train 7 days a week which is 6 days of weight-lifiting session and 1 day HIIT. I want my dream body sosososo bad.

    Height: 6ft
    Weight: 185lbs
    Arms: 15
    Ches: 42
    Waist: 32.4
    Leg: 24.2

    1. I am a Men's physique guy, concerned about shape more than just size, am I suitable for HST?

    2. Can I hit every angle of the muscle in every HST sessions? like upper, mid and lower chest, upper, mid, lower back.

    3. I read that 3 sessions per week which is Mon,Wed and Fri and free of training on weekend, what if I train 4 sessions per week? does is matter?

    4. Is 1 week enough for SD or should be more.

    I have been read through your results and I got shocked by it, what a effective HST.

    I really need your advice to accomplish my goals, cheers chams.
  2. Jester

    Jester Well-Known Member

    1. Yes.

    2. Your muscles do not respond to angles. They respond to load. You cannot elicit a better/worse response by training different 'angles'.

    3. Yes, four is fine. 6 days of Upper-Lower is also fine. 6 days of full-body is fine as well.

    4. Ideally 9 days is a minimum. So the weekend and then the following week.
  3. NICKL

    NICKL New Member

    @Jester What do you mean by 6 days of Upper-Lower/ full-body? does it means train 6 days straight without rest day?
  4. Jester

    Jester Well-Known Member

    You can do:

    M-W-F: Upper
    Tu-Th-Sa: Lower

    Or M-Sa, 6 days of fullbody.
  5. NICKL

    NICKL New Member

    @Jester How to do 6 days of fullbody, it seems like not enough rest in term of HST?
  6. mickc1965

    mickc1965 Well-Known Member

    I currently do dips, Pendlay rows, squats and calf raise on M, W & F and overhead press, chins, deadlifts and shrugs on T, T & S - 2 sets of each or myo reps
  7. NICKL

    NICKL New Member

    @mickc1965 Hi Mickc, I saw your status, you are 49 but you are so strong!
    So train 4 days a week (train one day and rest for one day) and train 6 days like you mentioned above, which do you think would get better result
    Last edited: Apr 28, 2015
  8. mickc1965

    mickc1965 Well-Known Member

    I believe the more frequent you can train the better but it really depends on if you can recover sufficiently from daily full body training, bear in mind you have to lower the daily volume to be able to do this. If you are unsure if you can recover then opt for upper body / lower body split

    I train 6 days a week because I train at home and therefore I am able to train whenever I want to, if I was going to a gym then I would probably only train 3 or 4 days per week with increased volume.
    Old and Grey likes this.
  9. NICKL

    NICKL New Member

    @mickc1965 another thing Im confused about is, for example, 15s = 15 reps, does it means I have to do 15 reps in one set? or to finish the exercise by total of 15 reps?
  10. mickc1965

    mickc1965 Well-Known Member

    Yes you should be completing 15 reps in the first set otherwise the load you are using is too high, towards the end of the 2nd week of the 15s when you are doing the 2nd set it is quite possible that you may only get 12 or 13 reps, at that point you can either stop or you can rest for say 30 seconds and then complete the rest of the set.

    Have you read the ebook as this will explain pretty much everything, a couple of links below if you haven't]

    Last edited: Apr 28, 2015
  11. mickc1965

    mickc1965 Well-Known Member

  12. Lol

    Lol Super Moderator Staff Member

    @NICKL: do post your prospective routine here and then we can all chip in with thoughts and bits of advice to help you make the most of your lifting.

    As Mick has already said, do download and read the HST Ebook. Totentanz has stuffed it full of helpful advice and info. Also, the FAQ section of the site is a great aid to understanding the principles that HST is built on. You will find answers to many of your questions there.
  13. adpowah

    adpowah Active Member

    What exactly is your dream body and what is your diet?
  14. NICKL

    NICKL New Member

  15. NICKL

    NICKL New Member

    @adpowah V shape, Sadik is my inspiration. I might not be the best in the world, but I must be the best in my hometown, even country.

    I am doing carb cycle, when I start doing HST, I would have high carbs low fat on training day, low carbs high fat on non-training day
  16. Old and Grey

    Old and Grey Super Moderator Staff Member

    Sadly, that is dependent on your genetic makeup and is possible for only a very few people. However, you can most certainly work to be the best that you can be if you follow a sensible routine, eat right, get enough rest, limit stress, etc. Even many of those things are out of our direct control though.
  17. adpowah

    adpowah Active Member

    @NICKL ok, so you already may know this but a lot of fitness icons are not natural. But let's skip over that and just talk about diet. You are already pretty lean at 185lbs an 6ft, but you likely desire to only put on lean mass. Depending on your training level/history you may be able to lose fat and gain muscle for a time but this is not sustainable. If you are currently succeeding at it then by all means continue but once you hit a wall you will need a plan.

    For instance simply carb cycling itself does not mean you will gain, lose or recomp. If you are using carb cycling at a caloric deficit then you will lose weight and if you properly employ your training in tandem the weight lose will primarily be fat. If you are using carb cycling at a caloric surplus and again your training is in order then you will gain weight, primarily muscle. Over time you will accumulate muscle and lose fat but attempting to do both at the same time will only frustrate you. If this sounds strange I would strongly encourage you to start researching successful diet programs for fitness, I like Alan Aragon, Lyle McDonald and Eric Helms but there are many others that will explain how to successfully diet.

    Next like @Old and Grey stated you want to focus on being a better you, you may not have skinny waist/broad shoulder genetics but you can definitely be in much better shape than you currently are in by next year. Aim on making self improvements, this journey will take years and likely be a lifetime long endeavor.

    My final point is that getting into what the current fitness industry considers "in shape" is not truly healthy. Even many of the greatest physiques only acheive their "photo shoot" level physique for a short period of time. Granted we all do plenty of activities that are not healthy but we need to realize that our body will fight against us to achieve a fitness physique. Our bodies don't function as well on year around veiny abs. If you are determined to be at body fat lower than your body tolerates you will need to understand the effects it will have on you physically, mentally and emotionally and have a plan to deal with that.
    Old and Grey likes this.
  18. NICKL

    NICKL New Member

    @adpowah I got your point. I have designed my Upper/Lower split routine and I like to get some advice from you.

    Upper : Bench, Row, Pull down, Dips, Delt, Curl, Tri pull down.
    Lower B: Squat, Deadlift, Leg Extension, Leg curl, Stand calf, seated calf, upper abs, lower abs.

    2 set for each exercises.

    Can I do these routine straight for 6 days and rest on Sunday? is it too frequent?
  19. Totentanz

    Totentanz Super Moderator Staff Member

    Why are you working upper abs and lower abs? Pretty pointless if you are already doing deads and squats in the same workout. You do know that working abs does not give you visible abs, right?
  20. adpowah

    adpowah Active Member

    Like @Totentanz is saying, there is likely no need to do abs at all if you are doing deadlifts and squats (though you may want to learn about abdominal mobility). As far as frequency, just make it a direct relation to your daily volume. For instance if you want to work out 6 days a week maybe only do 1 or 2 sets per exercise, where someone working out 3 times a week might do 2-4 sets. Within the first cycle you will be able to understand how often you can train your body.

    Further, you may over time find that certain lifts can be trained more frequently, for instance I can train bench about 3 times a week indefinitely, while 3 times a week on squats will wear me down over time and 3 times a week doing deadlifts is a short term venture.

Share This Page