The Five Biggest Contradictions in Fitness
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The Five Biggest Contradictions in Fitness

Itís no secret that when people contradict themselves, it has the effect of making the flaws in their actions or statements seem glaringly obvious. But what about when WE ourselves get caught contradicting ourselves by someone else?

By: Nick Tumminello Added: January 6th, 2014
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  1. #1
    Goldyn Chyld of the East ENYCE's Avatar
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    HST: Your Experiences

    I am about to begin my first cycle for HST. The principles seem easy to understand and I think that I will have some goood improvements on it. I am going to the gym today so I can figure out my max on 10 rep set for the exercises.

    The routine I will be doing is:
    Monday Wednesday Friday
    Squat-2x10 Leg Press-2x10 Squat-2x10
    Leg curl-2x10 Leg curl-2x10 Leg curl-2x10
    bench-2x10 Dips-2x10 bench-2x10
    chin-2x10 Rows-2x10 chin-2x10
    delts rear-2x10 delts rear-2x10 delts rear-2x10
    shrugs-2x10 shrugs-2x10 shrugs-2x10
    biceps-2x10 biceps-2x10 biceps-2x10
    triceps-2x10 triceps-2x10 triceps-2x10
    calves-2x10 calves-2x10 calves-2x10

    Each day I will increase the weight by 5, 10, or 15 pounds so at the end of the 2 week cycle I will be lifting at my maxes.
    My stats are currently: I'm 16 years old- 5'10'' 144 pounds
    I eat 5-6 meals a day and an N-large shake in the morning and before I go to sleep. I play basketball in a lot of tournaments so I have unavoidable cardio. I would appreciate any feedback from people who are familiar with this method of training or have done a cycle similar to this.
    Last edited by ENYCE; 07-11-2002 at 09:46 AM.

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  3. #2
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    Sounds like you're starting wrong. You get your maxes for your 15,10, 5, and 2's. Am I misunderstanding your post?

  4. #3
    Goldyn Chyld of the East ENYCE's Avatar
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    Yeah I meant to include that I'm going to get the maxes for 15, 10, 5, and 2's.

  5. #4
    . Delphi's Avatar
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    You can do 2 sets of everything at first, but I think most people switch to one set each as they get further into the routine (out of necessity).

  6. #5
    Goldyn Chyld of the East ENYCE's Avatar
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    Would it be better to start at 1 set of 15 reps then? Or should I start at 12 or 10 because the weight I'm lifting will be to light at 15 reps.

  7. #6
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    not following you there enyce.

    Delphi is syaing to start at 2 sets of 15 if you like, but then go to 1 set in the second week as it gets heavier. personally, I would do a whole cycle at 1 set first, then evaluate.

  8. #7
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    I'll be finishing my second week of HST tomorrow.

    I'm liking it very much, but I'm not doing it quite like the site suggests.

    I decided to go with 15's, 12's, 8's & 5's.

    I increase my weights each workout by %'s , rather than by plates, ie: 75%, 80%, 85%, 90%, 95% and of course 100% of my max's.

    I'm using what I consider a modified version of one of Ellington Darden Phd.'s workouts, "High Intensity Bodybuilding", from back in the '80's.

    1 set of each movement, with 1 to 1 and a half minutes rest between each:

    squat
    leg curl
    leg extension
    standing calf raise
    lateral raise
    seated cable row
    incline press (30 degree incline)
    chinup, close-grip, palms facing you
    parallel bar dip
    barbell curl
    triceps pressdown
    stiff-legged deadlift
    hanging crunch
    shrug
    wrist curl

    Here's a good article to read: http://groups.google.com/groups?selm...&output=gplain
    Last edited by Obadiah; 07-11-2002 at 04:06 PM.
    Bear <><

  9. #8
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    Obidiah, that's 100% pure HST. Nice approach, I would recommend that.

  10. #9
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    Originally posted by MarshallPenn
    Obadiah, that's 100% pure HST. Nice approach, I would recommend that.
    And I'm loving it too!

    Maybe it's just my imagination, or the fact that I'm not on a strict cutting diet anymore, but I swear I can feel myself growing from this, and I'm not even through my first 2 week mini-cycle yet.
    Last edited by Obadiah; 07-11-2002 at 06:07 PM.
    Bear <><

  11. #10
    Goldyn Chyld of the East ENYCE's Avatar
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    O could u list your original maxes for the exercices you were doing? The 15's, 12's, 8's and 5's. I'm having trouble planning out my first workout. For example I can only curl 20 pounds 15 times so what poundage should I be lifting on the first day of the cycle.

  12. #11
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    Originally posted by ENYCE
    O could u list your original maxes for the exercices you were doing? The 15's, 12's, 8's and 5's. I'm having trouble planning out my first workout. For example I can only curl 20 pounds 15 times so what poundage should I be lifting on the first day of the cycle.
    I kind of had a simular problem with a few of my movements as well.

    Lateral raises - My 15 rep max was 20 lb dumbells. 75% of this is 15's, how was I supposed to go up from here?

    What you want to do is create "progression" so to speak, so what I did, seeing as I couldn't progress in weights, was progress in reps. Here's what I did:

    workout 1 - 15's for 15 reps
    workout 2 - 20's for 11 reps
    workout 3 - 20's for 12 reps
    workout 4 - 20's for 13 reps
    workout 5 - 20's for 14 reps
    workout 6 - 20's to failure

    I did the same thing with my chinups and dips as I was failing at 15 with my bodyweight.
    Last edited by Obadiah; 07-11-2002 at 06:31 PM.
    Bear <><

  13. #12
    SOON TO BE A MONSTER
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    wats hst

  14. #13
    ~SkinHead~ Fuel's Avatar
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    if i am understanding correctly, i did this a while ago, had great results. long, drawn out progression is the way to go, periodization i guess it's called. what it kind of does is keep getting stronger without getting near you 1RM, then finally get there and spend like a couple weeks just pounding the heavy weight for like 5 reps. IMO, great to do every once in a while. sometimes 1 set is as good as several. those first few weeks doing the 15 reps is so brutal though.

  15. #14
    "Tuna Boy" NateDogg's Avatar
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    Originally posted by mrunknown
    wats hst
    www.hypertrophy-specific.com
    "damn...can't beat logic like that.
    NAte is exactly right." - Tryska

  16. #15
    Wannabebig Member MuscleMan's Avatar
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    I began HST 5 weeks ago, and I like it very much. I'm in my 5 rep cycle and I already felt that my strength go up. Yesterday I did my incline dumbell press easily with a load that I had difficulty to make 5, one month ago

  17. #16
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    I did it once about a year ago and loved it. I'm starting another cycle in about 3 weeks using a more expanded rep cycle ... 15, 12, 10, 8, 6, 5. I'm not doing the negatives because they always make my pecs feel like they're gonna tear off. Here's my next cycle if you're curious ...

    Squats (2 sets)
    Good Mornings (1)
    Flat DB Bench (2)
    Weighted Dips (1)
    Sumo Deadlift (2)
    BB Row (1)
    Pullups (1)
    DB Military Press (1)
    DB Lateral Raise (1)
    Alt. DB Curl/Hammer Curl/DB Preacher Curl (alternating) - (1)
    Skullcrusher (1)

    The 2 set movements will more than likely drop to one set after week 3 ... when I get to the 8s and 6s, 2 sets of squats and sumos will be too much and the rest of my workout will suffer.

    I haven't gone as high as 15 reps in about 6 months ... I'm hoping I don't throw up the first time I do them.

  18. #17
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    Originally posted by ENYCE
    I'm having trouble planning out my first workout.
    I also used a combination of weight & rep progression as I set up my 12's, for example.

    triceps pressdown

    workout 1 - 30 for 10 reps
    workout 2 - 30 for 12 reps
    workout 3 - 35 for 10 reps
    workout 4 - 35 for 12 reps
    workout 5 - 40 for 10 reps
    workout 6 - 40 to failure
    Bear <><

  19. #18
    Senior Member therhoads's Avatar
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    Originally posted by Obadiah
    I'll be finishing my second week of HST tomorrow.

    I'm liking it very much, but I'm not doing it quite like the site suggests.

    I decided to go with 15's, 12's, 8's & 5's.

    I increase my weights each workout by %'s , rather than by plates, ie: 75%, 80%, 85%, 90%, 95% and of course 100% of my max's.

    I'm using what I consider a modified version of one of Ellington Darden Phd.'s workouts, "High Intensity Bodybuilding", from back in the '80's.

    1 set of each movement, with 1 to 1 and a half minutes rest between each:

    squat
    leg curl
    leg extension
    standing calf raise
    lateral raise
    seated cable row
    incline press (30 degree incline)
    chinup, close-grip, palms facing you
    parallel bar dip
    barbell curl
    triceps pressdown
    stiff-legged deadlift
    hanging crunch
    shrug
    wrist curl

    Here's a good article to read: http://groups.google.com/groups?selm...&output=gplain
    So your workout takes about 30 mins or less (15 exercises with 30 seconds between each)?

    Yes, I can add but I just wanted to make sure I am understanding exactly what you are doing. I am currently in a cycle of 15's which are extremely brutal but I am doing 2 sets of each. Would you consider that over-training?

  20. #19
    Goldyn Chyld of the East ENYCE's Avatar
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    From what I learned on the HST forum it might be better if you stick to one set of each of your exercises.

  21. #20
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    Has anyone gained SIZE from this workout ? I heard a lot about strength, but no one mentioned SIZE.

    I'm in it for SIZE increase, strength is OK, but I'd rather look stronger than I am, than be stronger than I look.

    Thanks.

  22. #21
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    Originally posted by jc_az
    Has anyone gained SIZE from this workout ? I heard a lot about strength, but no one mentioned SIZE.

    I'm in it for SIZE increase, strength is OK, but I'd rather look stronger than I am, than be stronger than I look.

    Thanks.
    Yes.

  23. #22
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    Otter:

    Thanks for your reply.

    Will you be more specific regarding gains made after an 8 week cycle, or 6 months or a year or whatever ?

  24. #23
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    Well, I'm not a measuring tape guy ... I just let the mirror tell me what's going on and I looked bigger and was complemented on looking bigger. I wish I could give you actual measurements, but I don't bother. BTW ... I did a 6 week cycle and it did produce some great gains, strengthwise AND sizewise.

    I also dropped some BF, so that helped my look.

  25. #24
    Gen_chat worst nightmare
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    In two five week cycles i gained 15 pounds, 2.5 were fat. & pounds were regained. And some was due to creatine suplementation which i hadn't done in a while. Great program.

  26. #25
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    You gained 15 pounds of LBM in 10 weeks?

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