Just to make sure that I'm getting the idea of the program...
1) I set a max and in 2 weeks reach it. THEN..after i finish the 2 weeks i go in reverse and go FROM my MAX to my previous starting weight..
2) Also all the repps are 10
Are these 2 points i made correct, if not could someone please correct them
thank you!
Pick out your favorite lifts for a full body session. Hit those lifts 3 days a week. Or, you could alternate some lifts, just make sure both A & B sessions are hitting every body part.
For each 2 week series, lift 3 days a week. For alternating sessions go:
Week 1 - Mon A, Wed B, Fri A
Week 2 - Mon B, Wed A, Fri B
(of course you can pick whatever days of the week you want to work out)
You'll need to test your 15RM (rep max), 10RM, and 5RM for each lift. After you have your RMs, take 9 - 14 days off from any physical exertion so that your muscles can decondition. This is important so that your sessions will be most productive for muscle growth from day 1.
The first 2 weeks you do 15 reps for every lift
Weeks 3 & 4, you do 10 reps for every lift
Weeks 5 & 6, you do 5 reps for every lift
Weeks 7 & 8, your choice: a) keep doing 5 reps and try to push for new, higher rep maxes on your lifts; b) do negatives or drop sets; or c) drop to even lower rep scheme like 3 reps and work up to a 3RM
The default set selection is 1 set for 15s, 2 sets for 10s, 3 sets for 5s
There are 6 sessions for each 2 week rep series. Here are the loads for the 2 week series:
Session 1 - 75% of RM
Session 2 - 80% of RM
Session 3 - 85% of RM
Session 4 - 90% of RM
Session 5 - 95% of RM
Session 6 - 100% of RM
If you have a lift, like the nose crushers where breaking the increments down that small is not practical, you can double up and just go 80% - 80% - 90% - 90% - 100% - 100%
I think I've covered the basics of the default version of HST (some call it the vanilla method). HST can be customized infinitely, so if something above doesn't work for you adjustments can be made. But the principles of HST - progressive load, frequency (3x a week), time-under-tension, and strategic deconditioning are the key to maximize your growth. Hope this helps! <!-- BEGIN TEMPLATE: ad_showthread_firstpost_sig --><!-- END TEMPLATE: ad_showthread_firstpost_sig -->