I know the 2 are different issues, but can you have you cake and eat it?
I've been looking at this site, http://www.hypertrophy-specific.com/hst_index.html and like the training style. Being as I've been training to lose fat for a month, high reps/low rest I was thinking that I could make good strength gains on this as well as some nice size. Anybody agree/violently disagree? What sort of tempo is best used on this kind of routine? The example on the site swaps Squats/Leg Press, I'm assuming you can swap in/out exercises for all muscle groups assuming they are compound for compound and group for group - any pointers?

More interested in hypertrophy lately-kind of a reward factor to SEE the hard work (been nice to see the flab come off)... But still want to see the numbers go up as a real gauge of progress so.

Cheers for looking

I think with any routine that if the numbers aint going up or at least the quality of the movement then you wont gain size.

The gains might not be linear but your numbers still ned to keep rising. Its your primary and most accurate measure of progress in my opinion

I cant comment on the hypertroph specific training as ive never done it. Something i fancy giving a bash though!

Rab

HST is a very enjoyable way to train and I made strength gains as well as size gains on it. The important thing with HST is to set up your progressions so that on the last session of each of the 15's, 10's and 5's you are gonna be breaking PB's. It doesn't matter if you start each section out a little light - it's how you finish each section which counts.

As for exercise selection yes just pick mainly compound exercises to cover all the muscles. Go with what you know works for you. If you do an A/B split you can even shift the emphasis between sessions - although I had the whole body covered in both sessions on my first HST, there was a definite emphasis on 'push' movements on the A split and 'pulling' on the B split, and this seemed to work quite well.

Great style of training, easily one of the best.

I've used it very recently and along with others from here. I think Bison stuck to it for almost 2 years straight until he stopped getting results.

Cheers guys - will defo be looking at doing at doing this whilst on the Epi. I like the way it's set out to get you to a point where you're expecting to beak a PB and then you reward yourself with almost a de-load every week.

I suppose it has to be very careful lifting though? with decent rest between sets - gonna sick me nose in Bison's journal me thinks - see what he does....

HST's a very enjoyable way to train with limitless possibilities. Awesome for gaining strength and stimulating new growth... sounds almost too good to be true?

There are drawbacks. You have to be very dedicated, this routine won't work if you're too busy or even lazy. You have to train every 48 hours during the week and you have to be prepared to be squatting and/or deadlifting pretty much every session if you want max results.... it's brutal. Both physically and mentally as it never lets up but the way it's staggered it's never too much as long as you eat very well and rest enough.

If you love your KFC and don't like fruit and veg I doubt you'll last too long on HST before you get ill. You really need at least 7+ hours good sleep a night, more ideally.

I can't recommend it highly enough if you're serious about your iron though

Bison wrote:HST's a very enjoyable way to train with limitless possibilities. Awesome for gaining strength and stimulating new growth... sounds almost too good to be true?

There are drawbacks. You have to be very dedicated, this routine won't work if you're too busy or even lazy. You have to train every 48 hours during the week and you have to be prepared to be squatting and/or deadlifting pretty much every session if you want max results.... it's brutal. Both physically and mentally as it never lets up but the way it's staggered it's never too much as long as you eat very well and rest enough.

If you love your KFC and don't like fruit and veg I doubt you'll last too long on HST before you get ill. You really need at least 7+ hours good sleep a night, more ideally.

I can't recommend it highly enough if you're serious about your iron though

Sounds Fcuking awesome mate. Got my food down great at the moment. I only stray a little on food on days off work - but they're few and far between cos I nail the OT and it's never at the cost of good cals - it's on top of. I've managed to lose weight and keep it off so I know I'm doing it right - and even on the high rep stuff I'm making modest strength gains - more in my ability to knock quality reps out than added weight but there's been a little of that too. Got any tips on what tempo you were using and rep times matey? I just need a beginners guide for now - will be scouring your journal when I get chance as I believe you're the guy in the know on this. I'll be looking at an 8 week course on this and then a total deload and maybe another go at it with a new set of exercises(except the main 3) With regards the HST site, is that the best routine for a first time?

I'll just say this before I go off on one and forget, as I meant to say it last post lol! Don't try HST for cutting. It's ok for the first 2 weeks on the 15's but after that you have to eat like a horse to really see the results

The only way HST won't work for you is if you over do it or don't eat enough. The first time you do it (especially if you aren't used to doing 3x full bosy workouts a week) you'll make big gains I guarantee you. Just resist the temptation to do too many exercsies. If you look at my journal you'll see how I start off with too many and then as I slowly learn during each new cycle things change. Though it gets to a point where your body can handle loads of volume, or even needs it... look at Alex and James.

First cycle I'd be tempted to say to you stick to just the basics and use two seperate routines and alternate them each workout. There's a decision to be made about Deadlifts, I don't like doing them above 5 reps because my form goes to shit, so I only do them for the heavy 5 rep phase and I do squats every wokout instead... this seems to work really well

Workout A - [15 reps x 2 sets all exercise] - [10 reps 3 sets / 2 sets arms]
Back Squat
Bench Press
HC2PP
Lat Pulldowns
RDL's
Preacher Curls
Tricep Pressdowns

Workout B
Front Squat
BOR's
Incline Bench Press
Seated Arnold Press
RDL's
Incline Hammer Curls
CGBP

For the 5's change the splits to...

Workout A all 4x5 or 5x5
Squat
BOR's
HC2PP
Weighted Wide Dips

Workout B
Deadlifts
Chins
Incline Bench Press
Seated Arnold Press

You'll grow like a weed

Bison wrote:I'll just say this before I go off on one and forget, as I meant to say it last post lol! Don't try HST for cutting. It's ok for the first 2 weeks on the 15's but after that you have to eat like a horse to really see the results

thats not quite true...
you dont eat like a horse, you need to eat a horse. god damn the 10s and 5s will have you eating like a complete monster!