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12/02/2019 6:36 am
Or any diet for that matter.
I have used HST successfully while dieting many times. One of the reasons that I like it is because it allows me to focus more on HIIT, I can modify it for increased calorie burning while dieting, and it fits very well into the SUPER CUTTER diet in terms of improving insulin sensitivity and increasing thermogenesis.
The principles of HST are based on:
1) Mechanical Load
2) Acute vs. Chronic Stimuli
3) Progressive Load
4) Strategic Deconditioning
The HST program consists of several 2 week "phases" in which a particular rep range is targeted and one continually increases weight throughout the 2 week cycle so that the maximum load is achieved on the final day of the two week cycle. Then, utilizing the principles of Progressive load and Strategic deconditioning, a lower rep range is targeted and a higher load is applied. This continues through phases of 15,10,5, and 5 rep negative phases. The program consists of a full body workout 3 days per week with 1-2 sets per bodypart and an ever increasing load. Thus, at the end of one week, the bodyparts have experience a similar amount of volume as a "traditional" split, but due to the principles of Strategic Deconditioning (you can get a hypertrophic effect from increasing the load from a previous load, even if the absolute load is not maximum, assuming conditioning is not to extensive) and Acute vs. Chronic stimuli (The downside of taking a week of rest every time you load a muscle is that many of the acute responses to training like increased protein synthesis, prostaglandins, IGF-1 levels, and mRNA levels all return to normal in about 36 hours) the program is more effective for hypertrophy.
The program modifications I have made are to effectively keep the Heart rate high throughout the program, but still apply enough stimulus to create a hypertrophic response, increase glucose disposal, increase caloric expenditure, and increase free fatty acid oxidation. Evidence suggests that whole body, circuit type training programs are the most effective for these purposes (1,2)
The main modification that I have made is to remove the lower rep ranges from the program as it would be difficult to keep a decent target heart rate at those levels, and since we are dieting, I felt that the heavier rep ranges would possibly induce overtraining due to a depleted glycogen content. HST has actually been simplified by its creator Bryan Haycock in order to make it more accessable. The basic theory is still intact in the modification, although the rep ranges have been increased in order to preserve the concepts for change I outlined above.
Here is a summary of the HST SC modification:
The program consists of 4 two week "phases" of 15,12,10, and 8 reps respectively. This is in contrast to 15,10,5, and 5n, outlined in the program.
One should pick 1-2 exercises per bodypart (2 for the larger bp's and 1 for the smaller) and stick to more compound movements since they will elicit a greater anaerobic response (HR goes up, more calories burned, increase glycogen utilization, increased FFA oxidation).
Thus, one would spend the first week ascertaining the maximum load for the target rep ranges for each exercise to be performed. The load progression would be 5-10 pounds each training day per exercise.
Sample HST SC Program:
Squats 2 x 15
Hack Squats 2 x 15
Stiff leg deads 2 x 15
Incline BB Press (Chest) 2 x 15
Flyes 2 x15
Pull down 1 x 15
Close Grip Pull down 1 x 15
Barbell Row 1 x 15
Arnold DB Press 1 x 15
DB Side Raises 1 x 15
Rear Delt 1 x 15
Tricep French Press 1 x 15
Pressdown 1 x 15
DB Curl 1 x 15
Reverse curls 1 x 15
Standing Calf Raise 1 x 15
Donkey Calf 1 x 15
Shrugs 1 x 15
Abs 2 x 15
The program should take no more than 1 hour and rest between sets should not exceed 1 minute. The less rest, the better, but not to the point where you cannot complete target rep range. The less you rest between sets the more glycogen you use for energy production and the more glycogen you use the higher its depletion in your body.
An example of the load progression would look like this:
Say that your 15 rep max on squats is 220.
The first monday of the program one would do 2 sets of 15 reps for 170. Wednesday: 180, friday, 190, monday (week 2): 200, Wednesday: 210, and finally friday you would be at max weight 220 for 15 reps. Then, you would start the next phase of the program at 12 reps, and your max weight would be slightly higher because of decreased volume.
The program consists of WO days on mon, wed, and friday. The other days are Cardio (HIIT) days. I would suggest doing higher volume of HIIT on not training days, and if you do HIIT at all on the training days, cut the volume in half, to maybe 5 sets. One would run through the entire program, which should take 8 weeks. At this point, one could switch back to a more traditional program if this was used during the final 2 months of the SC diet as a "closer." However, I typically start out a good month ahead of starting the diet and run through the program twice, adjusting the weights up for the second cycle. Amazingly, even though I am dieting, I have often increased my overall strength from the time before!
I would suggest this program for anyone utilizing the SC Diet, or a carb controlled diet. This program has helped me to maintain muscle mass, and my muscles stay pretty hard and vasular as a result!
1) Horm Metab Res. 1998 Jan;30(1):37-41. Aerobic endurance exercise or circuit-type resistance training for individuals with impaired glucose tolerance?
Eriksson J, Tuominen J, Valle T, Sundberg S, Sovijarvi A, Lindholm H, Tuomilehto J, Koivisto V.
National Public Health Institute, Helsinki, Finland.
2) Eur J Appl Physiol Occup Physiol. 1990;61(1-2):5-10.
Glycogen and triglyceride utilization in relation to muscle metabolic characteristics in men performing heavy-resistance exercise.
Essen-Gustavsson B, Tesch PA.
Swedish University of Agricultural Sciences, Faculty of Veterinary Medicine, Department of Medicine and Surgery, Uppsala
12/02/2019 7:24 am
so are you doing all of these exercises each workout day??
Squats 2 x 15
Hack Squats 2 x 15
Stiff leg deads 2 x 15
Incline BB Press (Chest) 2 x 15
Flyes 2 x15
Pull down 1 x 15
Close Grip Pull down 1 x 15
Barbell Row 1 x 15
Arnold DB Press 1 x 15
DB Side Raises 1 x 15
Rear Delt 1 x 15
Tricep French Press 1 x 15
Pressdown 1 x 15
DB Curl 1 x 15
Reverse curls 1 x 15
Standing Calf Raise 1 x 15
Donkey Calf 1 x 15
Shrugs 1 x 15
Abs 2 x 15
or are you just picking out 2 exercises for the larger muscles and 1 for the smaller.
Ex. are you doing 2 sets of squats and 2 sets of hack squats each M-W-F?? if not how do you work in the different exercises since each has a different max.
thanks,
jj
Topic starter
12/02/2019 7:50 am
so are you doing all of these exercises each workout day??Squats 2 x 15
Hack Squats 2 x 15
Stiff leg deads 2 x 15
Incline BB Press (Chest) 2 x 15
Flyes 2 x15
Pull down 1 x 15
Close Grip Pull down 1 x 15
Barbell Row 1 x 15
Arnold DB Press 1 x 15
DB Side Raises 1 x 15
Rear Delt 1 x 15
Tricep French Press 1 x 15
Pressdown 1 x 15
DB Curl 1 x 15
Reverse curls 1 x 15
Standing Calf Raise 1 x 15
Donkey Calf 1 x 15
Shrugs 1 x 15
Abs 2 x 15or are you just picking out 2 exercises for the larger muscles and 1 for the smaller.
Ex. are you doing 2 sets of squats and 2 sets of hack squats each M-W-F?? if not how do you work in the different exercises since each has a different max.
thanks,
jj
You do that whole routine every day. It should take about an hour or less to complete. I have picked 2 exercises for the more major bodyparts, or the ones that you want to hit different areas (like Shoulders in order to hit Medial, Posterial and anterior delts) You increase the weight each day so that you hit your max weight for that rep range at the end of the two week phase (the second friday). This program is specifically designed for bodybuilders on sound scientific principles. I only modified it for my diet to make it more in line with cutting. You can find out more about the program at http://www.hypertrophy-specific.com/hst_index.htm l" target="_blank" rel="noopener"> http://www.hypertrophy-specific.com/hst_index.html
12/02/2019 8:43 am
I've done the HST cycles several times and am amazed at the effectivness. Next time though, I think I'm going to change the exercises every other workout. For example, I might do squats and ext. one day and then leg presses and hack squats the next. Maybe it's my age but I think that squats 3X/week was just too much. I also like your recommendation about separating the HIIT from the HST. I ignored that in the past and it did not allow for sufficient rest.
And we'll collect the moments one by one. I guess that's how the future's done. Feist, "Mushaboom", 2005
Topic starter
12/02/2019 9:31 am
I've done the HST cycles several times and am amazed at the effectivness. Next time though, I think I'm going to change the exercises every other workout. For example, I might do squats and ext. one day and then leg presses and hack squats the next. Maybe it's my age but I think that squats 3X/week was just too much. I also like your recommendation about separating the HIIT from the HST. I ignored that in the past and it did not allow for sufficient rest.
I have done that on certain exercises where I will rotate between 2 different exercises for a bodypart. For example Monday- Flat bench and flyes, wed- Incline bench and flyes friday- back to flat.
The only thing I would wonder about if you rotated everday is that you wouldn't be able to set your max weight for each exercise effectively and work towards beating that weight the second time through.
In my regular training I switch exercises very frequently, but I am not as concerned about hitting a number as I am completely stressing the muscle.
12/02/2019 10:23 am
Right, you have to get the max's for more exercises for each microcycle. I usually spend a week doing all of these baselines. Not sure when I'll do another. but the next time around I plan to alter squats with leg presses.
And we'll collect the moments one by one. I guess that's how the future's done. Feist, "Mushaboom", 2005
12/02/2019 11:17 am
so if you alternate exercises every other day do you only have 3 workouts to reach your 15 rep max???
I"ll use JGUNS example...
Say that your 15 rep max on squats is 220.
The first monday of the program one would do 2 sets of 15 reps for 170. Wednesday: 180, friday, 190, monday (week 2): 200, Wednesday: 210, and finally friday you would be at max weight 220 for 15 reps.
So on monday you do 170, but on Friday would you do 190 or 180. Then, since you won't be squating on the second Friday do you do 210 on wed or 220?? Does this make sense. I think I'll just stick w/ the same exercises for the 2 weeks. Maybe just change up exercises after that......
12/02/2019 12:04 pm
Here is an exmple. They key here is progressive overload in any event.
And we'll collect the moments one by one. I guess that's how the future's done. Feist, "Mushaboom", 2005
Topic starter
12/02/2019 12:52 pm
so if you alternate exercises every other day do you only have 3 workouts to reach your 15 rep max???I"ll use JGUNS example...
Say that your 15 rep max on squats is 220.
The first monday of the program one would do 2 sets of 15 reps for 170. Wednesday: 180, friday, 190, monday (week 2): 200, Wednesday: 210, and finally friday you would be at max weight 220 for 15 reps.So on monday you do 170, but on Friday would you do 190 or 180. Then, since you won't be squating on the second Friday do you do 210 on wed or 220?? Does this make sense. I think I'll just stick w/ the same exercises for the 2 weeks. Maybe just change up exercises after that......
I would start out without alternating muscles. You will be surprised how much you will get out of it without having to switch up bodybuilding style all the time. If you pick big compound multijoint exercises like Squats, you really don't need to alternate with something like leg presses since squats are more effective overall than presses and they actually include the same muscles and more. Your example is right, but if you do put in alternates, you need to ascertain the max weight for those exercises as well. Depending on what you switch it up with, it could be hard to really determine any progress you made. If you are using this for cutting and the modification, then I would really underscore keeping it simple as you should be more focused on diet and cardio and not mass building.
12/02/2019 1:50 pm
so jguns woul du recommend going in one day and testing your max for each of the suggested workouts.. so u have a sense of where ur at and where your going.????
ONLY THE DEAD HAVE SEEN THE END OF WAR-PLATO
Fuckin *A*... deployed again... to the lovely Hondurus.
Who needs cigars??
Topic starter
12/02/2019 2:31 pm
so jguns woul du recommend going in one day and testing your max for each of the suggested workouts.. so u have a sense of where ur at and where your going.????
Yes, I would.
12/02/2019 3:22 pm
thanx jguns... and also.. are these free weight excercises or can u go machine if needed.... ive only seen hack squats machines.. so i'll have to figure out how to do em free weight cause my fitness club hasnt got the machine
ONLY THE DEAD HAVE SEEN THE END OF WAR-PLATO
Fuckin *A*... deployed again... to the lovely Hondurus.
Who needs cigars??
12/02/2019 4:13 pm
how exactly do u do the tricep french press??
ONLY THE DEAD HAVE SEEN THE END OF WAR-PLATO
Fuckin *A*... deployed again... to the lovely Hondurus.
Who needs cigars??
12/02/2019 5:02 pm
alright well im gunna say this... i did the SC HST sample workout that JGUNS provided and i must say.. it kicked my ass... i didnt do very heavy weights since this was my first day of it.. and i know that was wrong .. i dont have a workout buddy and i prefer to goto the gym when its less crowded.. so normally people arent there .. but yea... im gunna continue this workout.. i hope my muscle groups hurt as much tomorrow as they did when i was executing the movements..
ONLY THE DEAD HAVE SEEN THE END OF WAR-PLATO
Fuckin *A*... deployed again... to the lovely Hondurus.
Who needs cigars??
12/02/2019 6:03 pm
hello
I think that you can test your RM in various days, one day you test X weight for X reps with all muscles of your rutine
after 3 or 4 dates groups you take it an do an excel table, wich this a grapich and extract your equation for this exercise
now you can use this to calculate your 15RM, 10RM, 8RM or any else
excuse my english, bye !!