switching from a traditional workout to HST.

[brianr3123]

Im getting a friend started on HST. He has been working out with a two muscle group per day workout plan (back and bis one day, the tris and chest next day etc.) for over a year.  He wants to switch to HST right away.  Should I tell him take a week or two off before he starts or does deconditioning not matter in this case?

 

[9to5lifter]

I suggest that you tell your friend to find his 15, 10 and 5 RM maxes this week and then SD for a while before getting started with HST.

 

[Totentanz]

I would suggest the same thing that 9to5 said, but if the guy is really impatient, the 15s might at least serve as a deloading period or something... kinda depends on what sort of loads the guy was using before. He'll likely get the best results if he takes 9 days off though.

 

[quadancer]

The first time ever I'll disagree (partially) with Totentanz...I switched from Musclenow to HST without a deload and didn't grow a bit...and got weaker! Then a 14-day "make sure" SD and my second HST cycle was amazing! I'd have him take 4 days off with nothing, then do cardio for 3 or 4 days to get ready for the 15's.

 

[choco]

yes i also disagree the first time with tot !
he should really take 7 days sd !!!!

tot sd is nothing like the deloading thing in dualfactortraining theories (which are also working fine)
bryan said that so many times, if i remember this good.

but when this guy have trained like a 7 year old girl before than a hst cycle without sd before would be fine

 

[Totentanz]

That's why I said it would depend on what he was doing before. If he was working in a 5 rep range a lot, then he'll definitely want to take an SD. However, If he was doing pump training before, then an SD may not be necessary.

 

[Joe.Muscle]

find your maxes then sd

 

[quadancer]

Good advice Joe. I messed up doing maxes then trying to run into the cycle. Now my charts tell me what my maxes are!

 

[Lol]

Why compromise any possible results? As the others have suggested, find maxes then take a 9 day SD. Enthusiasm will be running high after SD, which is always a good thing when starting any new program.