in regards to HST and finding out the maximums for each rep range, is there an easy figure to use to estimate your 15, 10, and 5 rep maxes? I mean, can you say that your 15 rm is x% of your 1 rep max and so on?
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HST or WSB...which routine should i do next?
- Thread starter KPorter
- Start date
I dont believe there is. IF you HAVE TO ESTIMATE...you should at least get your 15 RMs...them estimate from there...rangers97 said:
From the HST site
"....you start by actually testing for your 15RM. Once you have found it, add 20% to get your 10RM. Then add 15% to your 10RM to estimate your 5RM.
So if your 15RM for bench is 200lbs, you can estimate that your 10RM will be around 240lbs. And further, if your 10RM is 240 your 5RM will be around 276lbs.
When estimating your maxes, be conservative. It???s better to guess too light than too heavy."
cool thanks, but there is something else that is bothering me from starting the program. Say I took the rest of this week to find out all of my 5, 10 and 15 rep maxes for all the exercises I choose and begin the first 15 2 week cycle on monday of next week, then theoretically, I won't be hitting my 5 rep max until over 6 weeks away from when I tested for it. Who is to say that it will still be the same over all that time? Same is true to a lesser extent for the 10s since you don't hit your 10rm for like over 4 weeks. Is anyone else bothered by that?ChrisROCK said:
I can't say that it "bothers" me, persay. Sure, it seems odd...but there is alot of practical application and theory behind this routine. It's been proven effective! I would stick to it to a T, the first time around...it's only 6 weeks, it'll fly by. I hear it's a helluva lot harder than one thinks it'll be, especially when you get into the 10s and 5s...
I am definitely leaning towards trying it....when you figured out your maxes, did you do, say, the 15RM for all exercises on one day, the 10RM on the next day, and the 5RM on the next day, or did you break the exercises up into like 4 a day and did all three maxes on one day? Which is the most efficient way to find your RMs yet still feel like you are getting some kind of a workout?
I haven't actually done HST yet...but I've done plenty of research on it, and am planning to try it after my current workout for a change of pace. I would find all your 15RM maxes on one day, and 10RM maxes on another, and so on... Take 3 days to just do this, then do SD for a week before you start. I think finding the maxes properly will give you an ample workout on each of those days anyway.
I changed my squat and SLD for the end especially when performing 15 reps. Sure its light weight but I like to do it in a slow controlled pace. Once im done with my legs I feel like puking and can't walk.
Full Body workouts are better for beginners from what i've read...but having said that I did a full body routine. I think HST is way OVERTRAINING. I gained size and strength doing a 5x5 routine 3 times a week.
Squats
Deadlifts
Bench
Deadlifts
Bench
Squats
Bench
Squats
Deadlifts
I would go M/W/F ... heavy , medium, light...doing a 5x5 ... so lets say my max was 265 or 270 on bench i'd do this
monday 5x5 at 225
wed 5x5 at 185
fri 5x5 at 200
I would do those three lifts and maybe throw in a few sets of tri's/bi's for good measure...i gained some good size while eating a lot and my max's went up... that might be something to consider...less volume than HST for full body...
I personally think doing a bodypart twice a week is getting close to overtraining for most people natural or not... and three is a helluva lot esp HST... and i never saw the need to do 15 reps ... ever...
Squats
Deadlifts
Bench
Deadlifts
Bench
Squats
Bench
Squats
Deadlifts
I would go M/W/F ... heavy , medium, light...doing a 5x5 ... so lets say my max was 265 or 270 on bench i'd do this
monday 5x5 at 225
wed 5x5 at 185
fri 5x5 at 200
I would do those three lifts and maybe throw in a few sets of tri's/bi's for good measure...i gained some good size while eating a lot and my max's went up... that might be something to consider...less volume than HST for full body...
I personally think doing a bodypart twice a week is getting close to overtraining for most people natural or not... and three is a helluva lot esp HST... and i never saw the need to do 15 reps ... ever...
you may be hitting BPs 3 times per week...but it's for a max of 6 sets. Sometimes less. Some train one BP for 12+ sets in a given training session.
tenxyearsxgone said:
I don't foresee overtraining on HST. You only reach peak intensity one workout every 2 weeks.
well the second day wan't nearly as bad. i changed up the routine a bit, put leg exercises last. that helped a lot. i also lowered some of the weight because i only estimated what my 15 RM's were, and i think i over-estimated a bit.
today was a good workout though, so i'm happy.
today was a good workout though, so i'm happy.
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I was not too impressed with HST.. It was an OK program, but I gained much more size and strength from MAX-OT.
Amen Camaro...i agree...i tried MAX-OT and its variant principles which aren't anything new, but have been put together well. I liked it, and as far as a generic strength program its GREAT! Figure out what you want, strength or hypertrophy with no functional strenght...then determine the best avenues for both...
With the HST program, is it alright to change an exercise here and there the next week, or even next workout...ex: flat bench on monday, decline on wednesday, flat on friday, etc. or change the grip on chin-ups from narrow to wide (to hit my back more)?
or should i just leave the exercises the same until i get to the 10RM phase, and then maybe switch a few up?
or should i just leave the exercises the same until i get to the 10RM phase, and then maybe switch a few up?
i believe it's OK. I read about squats and deads specifically that they don't recommend doing either of them twice in a row... So, given that, i would think it would be OK to switch other things around a bit too? Certainly changing grips is OK.
I'm afraid i can't comment on that one way or the other. I would think do whichever style is comfortable for you!
im having a hard time gaining mass. its most likely my diet however. should i attempt one of these training regiemes (HST/GVT/etc) or should i just stick to my 3 day (+ leg day) body spilt its like:
1: (12)-shoulder
2: off
3: (12)-back (4) bicep
4: off
5: (12) chest (5) tricep
6: (16) legs
7: off
repeat.
The number in brackets is the number of sets i do... i try to keep it in the 4-6 rep range.... the reason im asking about my routine before my diet is i just wanna nail something down, stick to it, then improve/tweak my diet as i go along.
long story short: would this routine work for gaining mass providing my diet was in check?
1: (12)-shoulder
2: off
3: (12)-back (4) bicep
4: off
5: (12) chest (5) tricep
6: (16) legs
7: off
repeat.
The number in brackets is the number of sets i do... i try to keep it in the 4-6 rep range.... the reason im asking about my routine before my diet is i just wanna nail something down, stick to it, then improve/tweak my diet as i go along.
long story short: would this routine work for gaining mass providing my diet was in check?
You will gain weight if you eat enough food. Period. The key is to have something to test and make sure your gains are muscle.
ST240...i'd say give HST a shot...its working pretty well for me right now. i'm almost done the 15RM portion and i'm already starting to see my muscles grow and fill out a bit more. i've also upped my calorie input per day, but i haven't gained any weight yet, maybe like a pound, but its only been 2 weeks or so.
KPorter said:
yeah im just wondering if HST is optimal for gaining big mass where body fat is not a concern....
your diet has more to do with body fat than your training does (i think).
well HST is designed specifically for making your muscles grow, so i don't see why it wouldn't be optimal. the only way you're going to find out if it works is if you give it a try. it may seem weird at first using really, really light weight and 15 reps, but if you can put your ego behind you and not worry about lifting you max for every lift, every workout, then this is great.
well HST is designed specifically for making your muscles grow, so i don't see why it wouldn't be optimal. the only way you're going to find out if it works is if you give it a try. it may seem weird at first using really, really light weight and 15 reps, but if you can put your ego behind you and not worry about lifting you max for every lift, every workout, then this is great.
i wish i knew... 
