MonStar1023 NHE + HST Journal
I have decided to start a new journal since I am starting a new training program that really isnt too old in itself. It needs some guinea pigs and I have decided to be one of them. Hopefully this was not a mistake.
Those of you who want to view my first NHE (Natural Hormonal Enhancement) journal it can viewed here.
... this is the original NHE journal that brought my weight from around 235-237 down to close to 210 lbs. The results following the NHE Eating Plan speak for themselves. I am not going to change anything in regards to diet.
Thorazine has a journal where he trains using HST (Hypertrophy Specific Training) over at which is here. The link is to page 4 of his journal where his HST experience starts.
HST (Hypertrophy Specific Training)
I have decided to give a brief outline of HST to those of you who are unfamiliar with it. The articles of HST by Bryan Haycock can be found here.
Here are the exercises that I will be doing with HST..
Legs- Leg Presses & Seated Leg Curls
Calves- Leg Press Calf-raises
Chest- Flat Dumbbell Presses & Weighted Dips
Back- Curl-grip Chins/Pulldowns & Bentover T-bar Rows*
Shoulders- Seated Behind-neck Presses
Biceps- Standing Barbell Curls
Triceps- Lying Barbell Ext.
Forearms- Seated Barbell Wrist Curls (might switch to Standing Reverse Barbell Curls)
Torso- Cable Crunches
* Bentover T-bar Rows are a special kind of t-bar row. Here is chris mason's explanation of them I think he describes them well.. Tbar rows: To setup this exercise at home is actually quite simple. If you train at a gym skip to the bottom now. Take your Olympic bar and place one end in a corner (you can use the corner of your cage/rack if you have one). When you progress to big poundages here, you will need to devise a way to secure this end. I have done so by screwing a U-shaped metal bar to the floor in my basement. I simply slide the end of the bar into this upside down U-shaped bar. If you have a training partner, he/she can simply place their foot loosely over the end of the bar. Once you have setup the bar, begin to load the opposite end with plates. For range of motion purposes, you need to start with 25 lb plates or smaller. As you add weight, you can begin to place larger plates further out (for example, I load 4 25s followed by 2 35s and then finally a 45 lb plate). Finally, you will need to get a v-bar grip, you know, the grip shaped like a 3 dimensional V with the grip handles parallel and spaced about 4" apart. You will place this (with the handles facing upwards) on the bar just behind where you load plates (the apex of the V will be under the bar with the handles coming upwards on either side of the bar). To actually perform the movement, stradle the bar with your legs. Start by essentially deadlifting the weight into a standing position. From this position bend over to approximately a 70 degree angle. Keep your lower back arched as you would in a squat. Now, lower the weight until your arms are fully extended, then lift the weight back into your mid-abdomen, repeat. You will probably naturally want to start the movement with a bit of a pull from the lower back, this is acceptable if you maintain good form and are not jerking the weight. When in doubt, train stricter, not looser. This is a fantastic exercise for the entire upper back and will help to build you that monster back and v-taper you are looking for! It will also place less stress on your lower back than bent-over rows.
I will be doing 1-2 sets of each with the desired rep range. I am going to take a few quotes from the HST articles themselves now...
- Workout should be performed 3 times per week.
- Sunday, Tuesday, Thursday & Saturday are rest days. Light cardio (20-40 min.) may be performed on rest days. Incline treadmill (brisk walk) should be first choice.
- There is an obligatory increase in weight (from 5-20 lbs.) each workout. This means that at times you may be working with less than your maximum weight for any given rep scheme. This is by design. You will reach max poundages for a given rep range on the last workout of each two week block.
- Repetitions will decrease every 2 weeks in the following order: 15 for 2 weeks, 10 for 2 weeks, 5 for 2 weeks, 5s/negatives for two weeks. 15ís can be skipped when you are about to start over after the first 8 week cycle. If you are feeling strain-type injuries coming on don't skip the 15s.
- Sets will be limited to 1-2 per exercise. There is no problem with a single set per body part as long as it is a maximum effort and/or the rep tempo and form is strictly controlled or the weight is extremely heavy preventing further sets.
- Complete each workout using designated poundages even if muscles are sore from previous workout. It is important to know the difference between an injury and ordinary muscle soreness.
- Following each 6-8 week cycle, a one-week break should be taken during which no, or very little, training should be performed. This time is used to recuperate and allow any minor over-use injuries to heal. Try to get plenty of sleep as well as participate in leisure activities outside of the gym.
This was taken from the original HST article. Gives a pretty good outline of the program in my opinion. Basically you are increasing your 15RM, 10RM, and 5RM over the course of 2 weeks. For example if I could handle 70 lbs. DBs for 15 reps and my goal was 80 lbs. DBs I would do something like this.
Or something along those lines to gradually force my body into handling the heavier weights.
Basically, over the course of 2 weeks, I will be performing 6 workouts. The letter before the number will indicate the rep-range that I am using.
A- 15 rep-range
B- 10 rep-range
C- 5 rep-range
D- 5/negatives rep-range
The number, 1, 2, 3, 4, 5, & 6, will respresent which workout it is over the 2-week cycle. Workout 1 will be my lightest and Workout 6 will be heaviest, my heaviest.
Workout B2. This is my second workout, in the 10-rep range. Pretty simple!
Wish me luck!
NHE (Natural Horomonal Enhancement)
To all of you who are viewing this journal and dont know what NHE is... I am going to give a brief description of the diet. Basically there are TWO phases to the diet. There is the low-carb phase, and the carb-up phase. Some people refer to these as the up-cycle and the down-cycle. Anyway every single day of the week is a low-carb, moderate-fat, moderate-protein day. Similar to Atkin's, but not as much fat. However, 2 meals, one 2 specific days, are set aside each week which are high-carb meals. In a sense theyre cheat meals.
Viewing my first journal will make this one a lot easier because you will see exactly what I am talking about. My two carb-up meals while following HST + NHE will be on MONDAY & FRIDAY evenings. Basically I decided to put them on Monday and Friday because Monday and Friday will both be training days and the carb-up meals cause a huge rush in insulin and other hormones that will help with recovery. The carb-up meal is literally a pig-out. I eat and eat and eat until I cant take another bite. I will be taking some specific supplements to aid with glycogen replenishment during the carb-up like creatine and glutamine peptides and ALA etc.
Anyway thats basically NHE in a nutshell..