HST Training

[BendtheBar]

Anyone familiar with HST? I've done my fair share of reading, but curious if anyone's run it, and curious about overall impressions and opinions...

I know the basics and structure of the system, but am more curious how it stands up against conventional HLM full bodies...

[kitarpyar]

Originally Posted by BendtheBar

Anyone familiar with HST? I've done my fair share of reading, but curious if anyone's run it, and curious about overall impressions and opinions...

I know the basics and structure of the system, but am more curious how it stands up against conventional HLM full bodies...

I ran HST cycles a couple of times in 2008. Its good for hypertrophy gains, but not so good for strength gains (which will be there to a small extent undoubtedly).

My first cycle of HST was just as it was laid out in the website. The second one I modified a bit. Instead of using my maxes to determine the weights, I used weights that were 5-10 lbs above my maxes. I found that these weights worked just as well, since if you use the max, on your last day you will find yourself getting all the reps, and still have some gas in your tank.

Increased weights, plus going to positive failure on the last workout of each 2 week cycle is what I would prefer should I try it again.

As opposed to conventional H/L/M cycles, the "heavy" lifting is done only once bi-weekly (or twice if, you set the max a bit above the real ones, like I did second time round). In a H/L/M cycle you lift heavy on a weekly basis. Again, the "heavy" workout in HST is heavy for that rep range, need not be low reps unless its the last mesocycle.

Biggest plus
1. Good for hypertrophy. You utilize multiple rep range and reap all the associated benefits.
2. Especially for recreational lifters, they dont have to risk their tendons and ligaments lifting heavy that frequently, since heavy low rep sets are done in 3rd mesocycle, i.e. once or twice in 6 weeks.
3. Develop good muscular endurance

Negatives
1. Despite the sarcoplasmic gains and muscular endurance, strength gains (as in terms of 1RM) is far from optimal.

Those with bodybuilding as a goal might benefit a lot from it. Powerlifters can use it when they want to do some different stuff and add some size over a short while.

[BendtheBar]

Originally Posted by kitarpyar

Negatives
1. Despite the sarcoplasmic gains and muscular endurance, strength gains (as in terms of 1RM) is far from optimal.

Those with bodybuilding as a goal might benefit a lot from it. Powerlifters can use it when they want to do some different stuff and add some size over a short while.

I'm glad you brought it up. I hadn't considered the ramifications of the program structure, but with all that jumping around on reps, i can see how strength gains could easily get away from you.