This is probably long overdue!
I know I've been a bit absent from the SA for about a year and a bit but I have been lurking and for the next 6 months or so have some time to focus on my training.
I just finished another batch of HST, I've stuck to IF principles, not religiously albeit, ever since and don't really ever plan on changing my diet principles (fasting). My old log for those interested:
http://forums.overclockers.co.uk/showthread.php?t=18218442&highlight=HST
Doggcrapp. Or 'DC'.
http://www.t-nation.com/free_online...how_to_build_50_pounds_of_muscle_in_12_months
http://www.simplyshredded.com/a-loa...ystem-the-next-big-thing-in-bodybuilding.html
If you read through all the 'build a trillion pounds of mass' BS that t-nation spout which most of which relates to users, you'll see the principles of the program and also it's layout.
For those than don't fancy reading the article:
It's effectively a 2 day split but each phase covers a 2 week period. So there will be 3 of each workout in any 2 week period. However all the exercises are different in each workout. After two weeks you repeat the phase again increasing either the weight and/or reps on each exercise. It's very much a 'beat the log book' orientated program, if you're not beating the logbook, it's not working.
The split
So you'll have: week one A1,B1,A2 week two B2, A3, B3.
Functions like so:
A Chest, Shoulders, Triceps, Back Width, Back Thickness
B Biceps, Forearms, Calves, Hamstrings Quads
I'm not one for dedicating exercises or sessions for isolation's but it's quite the opposite of what I've been doing and could help bring up some lagging areas. Nor am I one for doing large compounds last but this is so that energy need not be saved for later on in the workout (I know you can argue energy is wasted in other less important areas).
The Method
This isn't always a case of straight sets. Warmups for every exercise. Then for the most part it's 'rest pause' which goes something like this:
Straight sets: usually where rest pause is not safe or practical
Widowmaker sets: normally a 4-8 rep set, followed by a rest and then a 20 rep effort at the same weight (my leg workouts of uni were pretty much entirely made of widowmakers so I know what I'm in for!)
Extreme Stretching
Immediately after the set is over a deep stretch, weighted when possible, is held for between 60-90 seconds to help stretch the muscle fascia and also increase blood flow along with a whole host of other benefits. Similar to FST-7 training.
Blasting/Cruising
This is strategic deconditioning a 6 to 8 week blast period followed by a 7 to 14 day cruise to recover and rest up.
Cardio generally shouldn't be performed on a blast phase, except for low intensity short duration. HIIT should be nigh on impossible and probably the stuff nightmares are made of on a program similar to this. On a cruise you can (from memory) do as you like, lift on 'tick over' and a bit of cardio doesn't go a miss.
Eat Lots
Nuff said.
Not intended in a big headed way but it's not for the novice. It's a high intensity, low volume, high frequency workout.
Low volume, high frequency and progressive load & strategic deconditioning are principles of HST that I fully understand and have faith & belief in. They work for me, time and time again. This bears a reasonably close resemblance, with some ideas that have my curious eyebrow raised, offers plenty of variety and will also fit in with my availability to train.
This is geared as a strength & hypertrophy program from my understanding as the 'founder' if you will makes a reasonably valid point that the largest size gains tend to come with significant increases in strength, much when beginners start lifting.
The sheer scale of variety is a little daunting as there are exercises I haven't performed in years that I will have to incorporate and machines I have not yet used (I have no opposition to) that I as of tonight's workout and Saturday's will get acquainted with.
This, give or take, is how it looks:
Pile of craaaap
This is almost identical to the workout posted in the article, it's not advisable to change the exercises or order so I have left it be. I would like to perhaps decrease the rep ranges towards the no.2 & 3 workouts but for now will stick to what is 'prescribed'
There may be errors with the rep ranges for some exercises as it has been done in a bit of a hurry. 'HS' stands for Hammer Strength, plate loaded ISO machines at my gym.
There is lots to read and hundreds of FAQ's, logs and other useful information all over the web so I've plenty of reading to do.
As it stands I'm hovering around the 94/95KG mark, approximately 15/16% bodyfat, 46" chest, 26" quads, 36"
waist (christmas love handles!). With current bench PB of 135KG and squat PB of 182.5KG, past deadlift PB 205KG. Hopefully I can bump all these up come the end of 1 or two blast phases.
Wish me luck.
I know I've been a bit absent from the SA for about a year and a bit but I have been lurking and for the next 6 months or so have some time to focus on my training.
I just finished another batch of HST, I've stuck to IF principles, not religiously albeit, ever since and don't really ever plan on changing my diet principles (fasting). My old log for those interested:
http://forums.overclockers.co.uk/showthread.php?t=18218442&highlight=HST
Doggcrapp. Or 'DC'.
http://www.t-nation.com/free_online...how_to_build_50_pounds_of_muscle_in_12_months
http://www.simplyshredded.com/a-loa...ystem-the-next-big-thing-in-bodybuilding.html
If you read through all the 'build a trillion pounds of mass' BS that t-nation spout which most of which relates to users, you'll see the principles of the program and also it's layout.
For those than don't fancy reading the article:
It's effectively a 2 day split but each phase covers a 2 week period. So there will be 3 of each workout in any 2 week period. However all the exercises are different in each workout. After two weeks you repeat the phase again increasing either the weight and/or reps on each exercise. It's very much a 'beat the log book' orientated program, if you're not beating the logbook, it's not working.
The split
So you'll have: week one A1,B1,A2 week two B2, A3, B3.
Functions like so:
A Chest, Shoulders, Triceps, Back Width, Back Thickness
B Biceps, Forearms, Calves, Hamstrings Quads
I'm not one for dedicating exercises or sessions for isolation's but it's quite the opposite of what I've been doing and could help bring up some lagging areas. Nor am I one for doing large compounds last but this is so that energy need not be saved for later on in the workout (I know you can argue energy is wasted in other less important areas).
The Method
This isn't always a case of straight sets. Warmups for every exercise. Then for the most part it's 'rest pause' which goes something like this:
- 1 work set, aiming for 10-15 reps (can vary up to 15-30 reps).
- Select a weight and aim for between say 6-8 reps.
- Pause after these reps and take 10-15 deep breaths
- Crank out some more reps nearer to 3-5
- Pause and breathe again, crank out a final few.
- If you fall short, or exceed the reps adjust the weight accordingly.
Straight sets: usually where rest pause is not safe or practical
Widowmaker sets: normally a 4-8 rep set, followed by a rest and then a 20 rep effort at the same weight (my leg workouts of uni were pretty much entirely made of widowmakers so I know what I'm in for!)
Extreme Stretching
Immediately after the set is over a deep stretch, weighted when possible, is held for between 60-90 seconds to help stretch the muscle fascia and also increase blood flow along with a whole host of other benefits. Similar to FST-7 training.
Blasting/Cruising
This is strategic deconditioning a 6 to 8 week blast period followed by a 7 to 14 day cruise to recover and rest up.
Cardio generally shouldn't be performed on a blast phase, except for low intensity short duration. HIIT should be nigh on impossible and probably the stuff nightmares are made of on a program similar to this. On a cruise you can (from memory) do as you like, lift on 'tick over' and a bit of cardio doesn't go a miss.
Eat Lots
Nuff said.
Not intended in a big headed way but it's not for the novice. It's a high intensity, low volume, high frequency workout.
Low volume, high frequency and progressive load & strategic deconditioning are principles of HST that I fully understand and have faith & belief in. They work for me, time and time again. This bears a reasonably close resemblance, with some ideas that have my curious eyebrow raised, offers plenty of variety and will also fit in with my availability to train.
This is geared as a strength & hypertrophy program from my understanding as the 'founder' if you will makes a reasonably valid point that the largest size gains tend to come with significant increases in strength, much when beginners start lifting.
The sheer scale of variety is a little daunting as there are exercises I haven't performed in years that I will have to incorporate and machines I have not yet used (I have no opposition to) that I as of tonight's workout and Saturday's will get acquainted with.
This, give or take, is how it looks:
Pile of craaaap
This is almost identical to the workout posted in the article, it's not advisable to change the exercises or order so I have left it be. I would like to perhaps decrease the rep ranges towards the no.2 & 3 workouts but for now will stick to what is 'prescribed'
There may be errors with the rep ranges for some exercises as it has been done in a bit of a hurry. 'HS' stands for Hammer Strength, plate loaded ISO machines at my gym.
There is lots to read and hundreds of FAQ's, logs and other useful information all over the web so I've plenty of reading to do.
As it stands I'm hovering around the 94/95KG mark, approximately 15/16% bodyfat, 46" chest, 26" quads, 36"
waist (christmas love handles!). With current bench PB of 135KG and squat PB of 182.5KG, past deadlift PB 205KG. Hopefully I can bump all these up come the end of 1 or two blast phases.Wish me luck.
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