Yeah, pretty much. You only go to failure at the end of each mini-cycle (but it's not mandatory even then), which for most folks ends up being every two weeks
Originally posted by Sackattack
I've spent quite a long time training to failure, if I understand it correctly HST doesn't necessarily promote absolute muscle failure.
Is this true or false?
A 'typical' HST workout usually ends up being around 45min - 1 hour.
I've noticed that I can only go about 60 to 70 minutes in a workout before getting too fatigued and /or hungry. Should an HST workout take about this amount of time? If not, how much more or less?
The alternating method is mainly due to the fact that performing the same exercises with such frequency causes some folks joint pain. I do the same exercises at every session without problem (Only exception is squatting--and deadlifting depending on your form--which I think should be alternated with leg pressing to relieve some of the stress on your low back)
The sample workouts shown on the HST page have two formats, the first format has the same exercises each day slowly progressing through resistance until your old max is reached on the final day of a cycle. The second format uses different lifts for each muslce group alternating for a total of three sessions each for every two week segment. Question is which is the real method? Are both accepted? Is the alternating plan used to alleviate monotony? Or did I read it wrong and one is an example of what not to do?
Either method should work fine, though.
Could someone who has used HST with success post a sample routine for me to study?
H.S. Iso Row
H.S. Incline Press
DB Overhead Press
Reverse Pec Deck
Incline DB Curls
Really the best source for info on HST is the HST forums(Particularly the FAQ section, which should answer almost any question you have) There are quite a few threads here as well, including journals from folks like myself. Do a search.