Training based upon SCIENCE! - Page 2 - UK-Muscle Body Building Community

Killerkeane · 05-07-2004, 11:39 AM

ive been looking on the site sychokid posted for some time now and decided i am going to a 8 week cycle to see how it goes, i think i should make some pretty good gains as it makes perfect sense, has good scientific research, so i'll see. Heres the link, i would like somebody to further reassure me that this isnt a waste of time

http://www.hypertrophy-specific.com/hst_notes.html

Sychokid · 05-07-2004, 11:18 PM

Quote:

Originally Posted by Killerkeane

ive been looking on the site sychokid posted for some time now and decided i am going to a 8 week cycle to see how it goes, i think i should make some pretty good gains as it makes perfect sense, has good scientific research, so i'll see. Heres the link, i would like somebody to further reassure me that this isnt a waste of time

http://www.hypertrophy-specific.com/hst_notes.html

Great, please keep a journal of some sort

I can 100% gaurantee you its not a waste of time, its an awesome program. Go to the HST forums for addiontal info, and check out the HST results thread there

You will like it alot, remember get your maxes, take 9 days off (stragetic decondition), then begin

feel free to ask any qusetions about it

I feel its just about one of the best out there for gaining mass

Jon

Killerkeane · 06-07-2004, 12:07 AM

Quote:

Originally Posted by Sychokid

Great, please keep a journal of some sort

I can 100% gaurantee you its not a waste of time, its an awesome program. Go to the HST forums for addiontal info, and check out the HST results thread there

You will like it alot, remember get your maxes, take 9 days off (stragetic decondition), then begin

feel free to ask any qusetions about it

I feel its just about one of the best out there for gaining mass

Jon

excellent mate, thankyou so much for posting it. I am excited to see the results now, as im going to throw everything into it except gear ;)
Umm one question tho sychokid.....
Strategic deconditioning is where you take a rest and allow your body to grow, it says to do this at the end of every cycle. So 9 days is the best, is this all?
Have you tried it?? what was your results like? :confused:

Sychokid · 06-07-2004, 02:42 AM

Quote:

Originally Posted by Killerkeane

excellent mate, thankyou so much for posting it. I am excited to see the results now, as im going to throw everything into it except gear ;)
Umm one question tho sychokid.....
Strategic deconditioning is where you take a rest and allow your body to grow, it says to do this at the end of every cycle. So 9 days is the best, is this all?
Have you tried it?? what was your results like? :confused:

you take 9 days off at the beggining of the cycle, and 9 days off before doing another cycle (not neccesarily after you complete HST).

The goal isnt really to rest/grow, thats secondary. The goal is to decondition the muscles to lower levels of microtruama, so when you workout with the lighter weights (which applies microtruama), you can grow from them and reap the benefits

after about 4 days of resting, the muscles begin to condition. 9 days is good, somepeople can take 14days or more to get a really good deconditioning

Jon

Killerkeane · 06-07-2004, 05:13 PM

ok, i was going to start this on friday but ill wait until next wedneday now, no hurry as i have 9 weeks off now

robin_3_16 · 06-07-2004, 11:09 PM

so can i summarise this
you take you 15 rep max 10 rep max then 5 rep max
you do the specified excercises, 2 sets of each for 15 reps the first 2 weeks then 10 reps the next then 2 weeks at 5 reps?
yes is this right?
also in this i take my max 15 rep max lets say the increase up to my maxc in 6 workouts over 2 weeks
lets say for any excercise i do 100lb's for 15 reps even though i can already do this for 15 reps
i start off with 75lb's and do 15 reps then next workout 80 next wqorkout 85 etc etc until on the last workout i do my max?
am i correct on this?
so to start i must find my maxs?
do i just go to my gym workout and write them down? i mean i will ahve to do 3 sets a bodypart to find these out!
thanks guys

robin_3_16 · 06-07-2004, 11:13 PM

also there is no shoulder excercise in it?
and what excercise is good for rear deltsa am thinking of doing an 8 weeks cycle and seeing how it goes!

Sychokid · 07-07-2004, 12:15 AM

Quote:

Originally Posted by robin_3_16

so can i summarise this
you take you 15 rep max 10 rep max then 5 rep max
you do the specified excercises, 2 sets of each for 15 reps the first 2 weeks then 10 reps the next then 2 weeks at 5 reps?
yes is this right?
also in this i take my max 15 rep max lets say the increase up to my maxc in 6 workouts over 2 weeks
lets say for any excercise i do 100lb's for 15 reps even though i can already do this for 15 reps
i start off with 75lb's and do 15 reps then next workout 80 next wqorkout 85 etc etc until on the last workout i do my max?
am i correct on this?
so to start i must find my maxs?
do i just go to my gym workout and write them down? i mean i will ahve to do 3 sets a bodypart to find these out!
thanks guys

yes thats it. You must find your maxes first, going to the gym and finding them is the most accurate. BUt if you pick a weight and do 12 reps, just take off 5 lbs and assume tahts your 15 rep max. It doesnt need to be too accurate, otherwise it will take forever.

rememeber, after you get the maxes, take 9 days off, then begin.

the increments (increase in weigths) are usually 5-10% of the lift. So if your max is 100lbs, you would increment anywhere from 5-10lbs.

sometimes on dumbell exercises or low weight exerises, you may need to use the same weight twice in a row. But thats why you should pick compoudn movements.

PIck any exercsies you want, for rear delts, try bent over lateral raises or something.

Jon

winger · 07-07-2004, 02:16 AM

Just got back from the river.

I have seen this type of training and paid for it. I paid $75.00, 28 years ago from a professional power lifter. It did work and there was 5 of us that chipped in. Here is the workout in a nutshell. We grabbed a weight that we could do about 12 or more times and did it 8. Each week we added 5 pounds and did it 8. At the end of the 6 or 8 week routine it was supposed to add 40 pounds on your max. Every one of us at the beggining walked away saying that we didn't do sh1t. We thought why hold back when I could have done 4 more. Honestly I felt like I didn't get a workout at all. But after the 6 or 8 weeks we all gained about 20 pounds on our bench. This was almost 30 years ago and the numbers might be off a tad.

Sychokid · 07-07-2004, 04:16 AM

Quote:

Originally Posted by winger

Just got back from the river.

I have seen this type of training and paid for it. I paid $75.00, 28 years ago from a professional power lifter. It did work and there was 5 of us that chipped in. Here is the workout in a nutshell. We grabbed a weight that we could do about 12 or more times and did it 8. Each week we added 5 pounds and did it 8. At the end of the 6 or 8 week routine it was supposed to add 40 pounds on your max. Every one of us at the beggining walked away saying that we didn't do sh1t. We thought why hold back when I could have done 4 more. Honestly I felt like I didn't get a workout at all. But after the 6 or 8 weeks we all gained about 20 pounds on our bench. This was almost 30 years ago and the numbers might be off a tad.

thats really the objective of HST in simple terms, the results would have been better both in terms of mass/strength if you stragetic deconditioned before you did it. The muscles would have responded better to the less stress (microtruama) applied to the muscles, and in terms have grown more

Jon

winger · 07-07-2004, 01:36 PM

Quote:

Originally Posted by Sychokid

thats really the objective of HST in simple terms, the results would have been better both in terms of mass/strength if you stragetic deconditioned before you did it. The muscles would have responded better to the less stress (microtruama) applied to the muscles, and in terms have grown more

Jon

That does make sense. Do you know how hard it is to tell a young kid that is trying to look as good as he can to not train for 9 days and come back and do less. :o

Killerkeane · 07-07-2004, 04:40 PM

thats why i have not allowed time for deconditioning, lol, i have only left 4 days instead of 9

winger · 07-07-2004, 06:58 PM

Quote:

Originally Posted by Killerkeane

thats why i have not allowed time for deconditioning, lol, i have only left 4 days instead of 9

I love to train............now I cant for 9 days.....for get that

Sychokid · 07-07-2004, 09:23 PM

you gotta wait the full 9 days :(, sorry chaps

, after about 4 days the muscles finally begin to "decondition"

Jon

Killerkeane · 07-07-2004, 10:23 PM

Darnnit, im gonna go COLD TURKEY

05-07-2004, 11:39 AM	#16 (permalink)
Killerkeane The Geezer Join Date: Nov 2003 Location: Somerset although im not proud lol. Posts: 2,978	ive been looking on the site sychokid posted for some time now and decided i am going to a 8 week cycle to see how it goes, i think i should make some pretty good gains as it makes perfect sense, has good scientific research, so i'll see. Heres the link, i would like somebody to further reassure me that this isnt a waste of time http://www.hypertrophy-specific.com/hst_notes.html __________________ Fortes Fortuna Paratus Mens-Fortune favours the prepared mind.:amen:

06-07-2004, 05:13 PM	#20 (permalink)
Killerkeane The Geezer Join Date: Nov 2003 Location: Somerset although im not proud lol. Posts: 2,978	ok, i was going to start this on friday but ill wait until next wedneday now, no hurry as i have 9 weeks off now __________________ Fortes Fortuna Paratus Mens-Fortune favours the prepared mind.:amen:

06-07-2004, 11:09 PM	#21 (permalink)
robin_3_16 Getting HUGE! Join Date: Aug 2003 Location: england Posts: 1,461	so can i summarise this you take you 15 rep max 10 rep max then 5 rep max you do the specified excercises, 2 sets of each for 15 reps the first 2 weeks then 10 reps the next then 2 weeks at 5 reps? yes is this right? also in this i take my max 15 rep max lets say the increase up to my maxc in 6 workouts over 2 weeks lets say for any excercise i do 100lb's for 15 reps even though i can already do this for 15 reps i start off with 75lb's and do 15 reps then next workout 80 next wqorkout 85 etc etc until on the last workout i do my max? am i correct on this? so to start i must find my maxs? do i just go to my gym workout and write them down? i mean i will ahve to do 3 sets a bodypart to find these out! thanks guys __________________ Robin

06-07-2004, 11:13 PM	#22 (permalink)
robin_3_16 Getting HUGE! Join Date: Aug 2003 Location: england Posts: 1,461	also there is no shoulder excercise in it? and what excercise is good for rear deltsa am thinking of doing an 8 weeks cycle and seeing how it goes! __________________ Robin

07-07-2004, 02:16 AM	#24 (permalink)
winger UK-Muscle Male Animal Join Date: Jul 2003 Location: Southern California, USA Posts: 10,331 Blog Entries: 1	Just got back from the river. I have seen this type of training and paid for it. I paid $75.00, 28 years ago from a professional power lifter. It did work and there was 5 of us that chipped in. Here is the workout in a nutshell. We grabbed a weight that we could do about 12 or more times and did it 8. Each week we added 5 pounds and did it 8. At the end of the 6 or 8 week routine it was supposed to add 40 pounds on your max. Every one of us at the beggining walked away saying that we didn't do sh1t. We thought why hold back when I could have done 4 more. Honestly I felt like I didn't get a workout at all. But after the 6 or 8 weeks we all gained about 20 pounds on our bench. This was almost 30 years ago and the numbers might be off a tad. __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

07-07-2004, 04:40 PM	#27 (permalink)
Killerkeane The Geezer Join Date: Nov 2003 Location: Somerset although im not proud lol. Posts: 2,978	thats why i have not allowed time for deconditioning, lol, i have only left 4 days instead of 9 __________________ Fortes Fortuna Paratus Mens-Fortune favours the prepared mind.:amen:

07-07-2004, 09:23 PM	#29 (permalink)
Sychokid Newbie Trainer Join Date: Jun 2004 Posts: 55	you gotta wait the full 9 days :(, sorry chaps , after about 4 days the muscles finally begin to "decondition" Jon

07-07-2004, 10:23 PM	#30 (permalink)
Killerkeane The Geezer Join Date: Nov 2003 Location: Somerset although im not proud lol. Posts: 2,978	Darnnit, im gonna go COLD TURKEY __________________ Fortes Fortuna Paratus Mens-Fortune favours the prepared mind.:amen: