I had that same impression when i read the post on HST. but after reading it for the 3rd or 4th time only i really understood what it meant
after that i realised the routine was actually very simple

yeah HST is simple. just use the HST calculator and write a full routine for the next 4 weeks. it should work that way. ur weights are set and fixed for the next 4 weeks.

Yeah , I'm planning to go for Hst after my mark rippetoe also

That guy bryan haycock takes dextrose and whey in his pre workout and post workout . That's why I'm asking noob question again but That GUY DID...

hey wondering do u hv this file...very informative and packed with infos

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Added on May 2, 2007, 8:50 pmYeah this ....and ....erm Max OT also got

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Added on May 2, 2007, 8:51 pmcan't upload ...1mb kinda big file

Its FAQ HST downloadable in hst forum . or do u hv msn?

This post has been edited by Canopies: May 2 2007, 08:51 PM

Yeah this ....




Attached File(s)
 HST_Faq_book.pdf ( 502.97k ) Number of downloads: 31
 HST_Faq_book.pdf ( 315.81k ) Number of downloads: 10

Can't download it. says the file is broken and such. i'll pm you where to send to.


This post has been edited by Neek: May 4 2007, 06:41 PM

Dear Diary, today my workout was:

Squat 15 x 72.5kgs
Incline Bench Press 14 x 32.5kgs (couldn't finish this one.. dang! )
Pull Downs 15 x 40 (lbs?)
Deltoid Raises 15 x 11lbs
Shrugs 15 x 42.5kgs
Bicep Curls 15 x 15kgs (its no longer an empty bar... but its still light
Lying Tri Ext 15 x 17.5kgs
Calf Press 15 x 67.5kgs (almost got a cramp )
Abs none ( i was so fatigued that i forgotten to even do my ab workouts...)

Calories consumed so far:
Cal: 1947
Fat: 52g
Carbs: 137g
Protein: 219 g

I'm getting a headache from squatting 15 reps... blood pressure in my head too high (yes, i was breathing on the way down too)
I still don't feel bigger yet... drats...

This post has been edited by Neek: May 4 2007, 07:48 PM

not bad. u started already. 15 reps in a set only?

Yes. for the first 2 weeks, its 1 set of 15 reps for each workout.
then week 3-4 is 1-2 sets of 10 reps for each workout.
then week 1-2 sets of 5-6 is 5 reps for each workout.

dayumm.....cukup kah calories camtu?
eat more la......btw, from the looks of it, you're rellly not conditioned for this high repetition game are you?

here's a suggestion, try cardio'ing. Helped me through my workouts.....but then again, i did my own forms of cardio way before i started off boris sheiko.

Those calories, confirm not enough la... those are for what i ate so far only... got another meal left and a pre bedtime protein shake. so no worries there...

Its just been so long that i've been doing only 5 reps.. so doing 15 reps wallops me nicely... it'll be a while till i get used to it
no worries for me tho...just needs a lil getting used to..

u got ur all 5 reps max, 10 reps max & 15 reps max?
about how many % of 1 rep max is ur 15 reps max?

is it similar to table below?
http://www.bodybuilding.com/fun/1rm.htm

er.. for HST 15 rep max, the guy adviced us to spend sometime finding out the maxes for 15 10 and 5. cuz somethings the calculation doesn't work cuz your muscles aint use to it.

yeah man, jones is right. took me a whole week to find out my rep maxes. got them all 15s, 10s and 5s.
Its like i followed the instruction to dedicate the whhole workout just to find the rep maxes to see what i can work with. i din check to see if it matches the % of 1RM tho. not important to me...

Still trying to get used to 15 reps workout. by the 10th rep, my muscles feels flushed with lactic acid. prolly cos its been a while since i did more than 8 reps for anything.

actually i asked the question because i m curious about individual difference in muscle fiber composition, not particularly about HST.

difference in muscle fiber composition? i dont think its about genetics when it comes to that. its about training IMHO.

i agree. it is not only genetics, but also training program. but since Neek haven't done any high reps program before, so it can be safely assumed that it is due to genetics for his case.

Neek response well to 5x5. so i assume that he has mostly muscle fiber type-II, then his 15 reps will be significantly lower than his 5 reps.

i responded well for 5x5? not really.. din really get much size on that. and for 3x5 too.. cos i didn't eat to a calorie excess which i was supposed to.

but anyway, b4 all this i used to squat up to 12 reps no problem. but those days were with light weights around 50-55kgs. now its at 70kgs and 15reps... so its a challenge for me le. especially after squatting only up to 5 reps per set the past 8 months.

i also didn't get any size with 5x5.
i only grew bigger slightly with bodypart splits and sheiko.

but id di grow stronger, a LOT stronger compared to before.

Usually if you do not grow from 5X5, it's an indication that you caloric intake isn't sufficient to support growth.

Today's workout:
(i forgotten to bring my routine which i wrote down to gym. dang. so i had to do what i remembered. hope i got the weights right... )

Leg Press 15x 65kgs
Leg Curl 15x 35 (lbs?)
Bench Dips 15 xbw+15kgs
Shoulder Press 15x 22.5kgs
BB bent over rows 15x 32.5kgs
Shrugs 15x 42.5kgs
Bicep curl 15x 15kgs
lying tricep extensions 15x 17.5kgs
Calf Press 15x 67.5kgs
Wrist extensions 13x15kgs
Raised legs crunches 15xbw+20kgs

Overall time of workout was around 40-45 mins. Its DAMN short cos its only 1 set per exercise, and rest between workouts is 30-60 seconds. Feels like i should add in a few more exercises to make it reach 1 hour

Calories consumed so far:
Cal: 2386
Fat: 74
Carb: 159
Pro: 254
I'll be feeding on more carbs for the rest of the day.. need to get the ratios right.

Current bw is 63kgs.
bf% is apparently the same at 9.6% (measured in the morning AFTER breakfast)
Altho the bf% is the same as prev week, i feel much fatter and bloated.
hope i measured correctly.