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Hypertrophy Specific Training HST Questions12976

ajm87 private msg quote post Address this user
So basically my understanding is..

2 weeks of 15 reps
2 weeks of 10 reps
2 weeks of 5 reps
2 weeks of 5 reps using 5 rep max
1 week off
add 5-10 lbs to each max and start over

3 days a week (saturday,monday,wednesday)
cardio optional on off days

is that correct?

i downloaded and filled out the chart on the website, here it is



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adam82a private msg quote post Address this user
Correct. However, the three of us that I know ran HST on this forum did on the 6th and last day of the the two week cycle at least one set to failure to calculate new max RM. Adding 5-10 pounds every two weeks felt too slow.
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ajm87 private msg quote post Address this user
You'd be adding 5-10 lbs to each 15, 10, 5 rep maxes at the end of each cycle (6-8 weeks) not every two.
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ajm87 private msg quote post Address this user
Just double checkings,

it is three days a week, right?
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TyrannosaurusFlex private msg quote post Address this user
Yes @ajm87. Also, I preferred doin cycles of 12/9/6 instead of 15/10/5. I think @flexdec also ran it that way. That's something you might want to try, and see if you like it.
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adam82a private msg quote post Address this user
Quote:
Originally Posted by Arnoe
Yes @ajm87. Also, I preferred doin cycles of 12/9/6 instead of 15/10/5. I think @flexdec also ran it that way. That's something you might want to try, and see if you like it.


Agreed, I ran 15/12/9 and for me the 15 rep cycle wasnt really all that helpful to me. At the beginning of the two weeks your weights was so light I felt like I was wasting my time. If I'd go back I'd definitely start at at 12 also.
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