HST - yay or nay?

[Mudge]

http://www.testosterone.net/articles/216hyp.html

Not very familiar with it as far as calling it "HST", but like I have mentioned in a couple threads, I grew like mad training the entire body every 2 days (3 times a week).

So, with that in mind, and what is said in the article - which is exactly the basis of the program I was on (train through being sore, train often, etc), what do you folks think of it? Has anyone tried it, and has results to speak of?

 

[Mudge]

http://www.hypertrophy-specific.com/hst_index.html

 

[The Rose]

I think I will try the program.

 

[kuso]

Personally, I liked it, but couldn`t finish it.

Several weeks in I started getting joint pains ( shoulders and knees ) and tendonitis in my elbows .................... still having some problems three or four months later.

 

[Mudge]

Remembering my old gains, I am definately using it. Today is my 2nd workout of the first cycle...

 

[Mudge]

Not alot of posters on this one! For those of you who haven't tried it its once again doing wonders for me. 1/8"-1/4" a week on my arms is not unusual on this type of routine, with a normal routine my gains are much much slower.

If I posted my bodyweight and minor bodyfat increase, nobody would believe me

http://www.testosterone.net/articles/216hyp.html
http://www.testosterone.net/articles/217hyp.html

 

[TrackManDave]

Ive already done one week of the 15s. Ive modified it abit so Im workout out twice day, three times a week. However with each session its one set per exercise, in lagging areas theres two sets, and so I can finish each routine in 30 minutes or less. So far, so good.

 

[Mudge]

I've split it into the 1 workout in 2 days time, so still entire body 3x per week but over 6 days instead of 3. The way I did a similar program before was a 2 workout per day, body 3x per week, but more volume than HST (way more, 3x-4x more).

 

[Robboe]

Originally posted by Mudge
Not alot of posters on this one!

I made a semi-long post as soon as you made the thread but it wouldn;t let me post it, i crashed and subsequently lost the post.

I know of several people on the net who have tried HST and still do it and like it greatly.

There's also others who think it's just a fad and prefer to train heavier.

I've never tried it, so i can;t say - although next bulk i'm doing a same-sort-of-principle style training where i stop shy of failure and hit bodyparts twice a week.

I've read the articles on hypertrophy-specific and as far as i can see, the theory is sound. But realistically speaking, a natural trainer ain;t really gonna add more than 4lbs a month of pure muscle (unless relatively new to the game) Although it's not impossible, it's doubtful. If you're hitting each part hard once a week and progressing in the gym and adding weight to your frame each week (say 0.5-1lb) then you've got to ask yourself how much difference it's gonna make?

Anyhoo, if it's something you're enquiring about trying, then go for it. You'll never know till you try. You've had similar attempts in the past with good sucession, so there's nor eason to say that this won;t also prove to be a success (except for age and being more advanced).

Be sure to let us all know how it goes if you do opt to do it.

 

[LAM]

I just started doing it about 1 month ago. I like it, very painfull !

 

[Mudge]

I started Friday July 5th
Chest went from 47.5" to 48.5" (Are you supposed to flex your lats when you measure? That'd get me another inch or so )
Arms from 17.5" to 17 3/4"
Neck from 16 3/4" to 17 1/4" (I do direct neck work)

Bodyweight went from 225 to 230.8, bodyfat increased .5% (thank you pizza!).

 

[Mudge]

These are from the 11th, remember I'm 6'2" so it will take big numbers to make me look filled out. My Tshirts are getting pretty tight though, which is good/bad I spose.

Relaxed back shot

 

[Mudge]

Relaxed side shot

 

[bludevil]

I tried this workout yesterday. They state it shouldn't take over 45 minutes but it took me about an 1 hour and 15 minutes. That's to long for me. I like to done in about 45 minutes. How long does it take the rest of you guys.

 

[kuso]

When I did it I was just on about 50 minutes

 

[Mudge]

As long as your 45-60 thats not too shabby. Rest periods personally I keep 60-90 seconds.

I split the day into 2 days though to help myself keep pushing myself.

 

[bludevil]

I guess I was taking to long of rest periods, but I had to, I was about to throw-up and I did my legs.

By the way, anybody tried thier supps. I'm going to give them a try

 

[Mudge]

17 7/8" today, didn't know they did supplements. Supprisingly the pages I visited were pretty non-commercial, which helped it look good to me, and of course I didn't end up buying anything so maybe it was a bad idea on thier part, heh.

 

[LAM]

I add in more sets for legs so it takes me about 65 minutes...

 

[ragingbull]

I would just like to say that I have tried the HST method for just over one week and it is kicking the crap out of me. I find that my endurance is not up to par. So I guess HST is working for me right now. I don't know about the long term but my endurance is getting better. Not to mention that this is a nice breather from my normal routines and has added freshness workingout. Thanks for the post Mudge.

 

[Chucky]

I did a cycle a while ago and will be starting my second cycle in about 3 weeks. I loved the routine. It's a true ass kicker, but done right, it can work. I had to increase my eating during the high rep stuff because my body just wasn't used to that much volume and it nearly killed me. I know the goal of HST is to increase hypertrophy, but I saw bigger gains in strength than in actual size, which was cool with me. Hopefully this second cycle will produce better results than the first, now knowing what it takes.

 

[pumpit]

Hi Mudge, i was wondering if i was looking for a new workout and i've about the HST principles and training. So if you could post a sample workout that would be great.

 

[Mudge]

You'll find an example here:

http://www.hypertrophy-specific.com/hst_II.html

Or read through the first two links at the top of the page to see if this interests you.

 

[TriZZle305]

HST, is it good for strength as well? how much are strength and size associated with each other... i dont really care too much about size i just want the strength for now... how were your strength gains?

 

[Mudge]

Some claim it works more for strength than size, I dunno. I've put on about 20 pounds on my bench in 3 weeks.

I can't say anything has worked for me like these more frequent programs.

 

[TriZZle305]

20 pounds three weeks? i think thats worthy of a try!!! how about your legs?

 

[Mudge]

Dunno, I leg press with 5 plates per side, and I am using 4-5 plates per side for my standing calf raises. I don't watch these in -/+ 5 pound incremements like other bodyparts (although yes of course I should, sorry daddy).

Some of the increase is me just actually having a solid routine, and starting to push myself more, but doing a similar workout in the past is where I got almost all of the gains I ever made, which was in a 3 month period. The arms have slowed growing in the 10 rep range (not trying to figure out too much why), but the strength is still coming. I'm starting 5 reps soon, then back to 15. I grew the most from 15, but could be because I never do that kinda rep range, or maybe because it was in a TUT range and I didn't notice, who knows.

 

[TriZZle305]

yeah i made 20 pound gains in strength as well(in the begining) but its slowng down so i think id i switch to HST then it might burst back up to that rate again

 

[Mudge]

Bump

 

[Rob_NC]

Hey Mudge,

Since the original post is nearly a year old now, are you still on the program? If so, how's is working for you?