HST

digitalwolf · 18 Mar 2009 at 16:53

Would I benefit from HST? I'm trying to pack lots of muscle on and i'm doing a 3 day split 2 upper, 1 lower with reps at 3 x 10.

I'm gaining muscle, it's just some of my mates have just started a new mens fitness program and reckon they are gaining a lot more than they did before.

Is HST a muscle gainer or mainly strength?

Workout 1 (Monday) - Upper body

ROW 1KM.
Incline DB (DB) bench press 3x10
Barbell Row 3x10
Wide-Grip Weighted Dips 3x10
CG-PI Weighted Chins 3x10
Military Press 3x10
Close Grip Bench Press 3x10
Preecher Curls 3 x10
Crunches 3x10

Workout 2 (Tuesday) - Lower body
4 Mins On Bike
Squat 3x10
Deadlift 3x10
Seated calf raise 3x10
CARDIO - 20 mins jog.

Workout 3 (Thursday) - Upper body
Incline DB press 3x10
Flat (DB) Bench press 3x10
Cable row 3x10
Seated Cable Row 3 x10
V-Bar Pushdowns 3x10
Barbell curl 3x10
Close Grip Bench Press 3x10
Crunches 3x10

digitalwolf · 18 Mar 2009 at 19:48

Just flicking through Aprils Mens Health and it's got "15% stronger in 6 weeks".

Here's where it gets interesting. It uses RM's - Rep maxes.

Basically it suggests this -

Barbell bench press :- 45% of RM 1 set 15 reps
60% of RM 1 set 7 reps
75% of RM 1 set 5 reps
85% of RM 1 set 3 reps.

Rest for 2-3 mins between each set.

It says if for example you can bench 100kg for 8 reps you'd do this sum to calculate your 1RM.

100kg x 36 divided by (37 minus ammount of reps you can do).

So the sum would be 3600 / 29 = 1 RM - 124kg.

Is this suggesting HST lol?

digitalwolf · 18 Mar 2009 at 23:22

Can it be introduced onto a 3 x 10 work out?

digitalwolf · 19 Mar 2009 at 10:06

From what I understand Bison starts off with a 1 day routine that he does 3 times a week?

digitalwolf · 19 Mar 2009 at 10:22

I'd be up for something like that then, my 2 upper days are quite similar.

From what i've read so far, HST is quite hard in terms of physical strength but also quite complex in understanding?