Dnia 2006-11-16
xmp333@yahoo.com napisał(a):
> Andrzej Rosa wrote:
> [...]
>> It's three days a week full body workout. You cycle the stimulus by
>> starting light and gradually increasing weight. By doing this you
>> change the focus of your workouts, which helps in avoiding stagnation.
>> Every consecutive stage also starts light and intensity increases as
>> you go. After ridiculously high intensity period you need a week off.
>
> Yes, that's what I got. The idea being to shock the body into growth
> by shifting things around so it can't adapt.
Hypertrophy is a form of adaptation. ;-)
[...]
>> > 4. No resistance training for 9-14 days.
>>
>> Even if HST advocates it, it's stupid. You do not need 9-14 days of
>> recovery from one week of "figuring out".
>
> The duration seems excessive as well, but if I knew so much about
> working out, I wouldn't be following an outlined plan 
.
You probably got it wrong on this. After you finish full cycle, some
lay off should make sense (but if you need so much, there is something
wrong with the program you are following). I see no reason to start
with detraining. Some trainers advocate it, but I suspect that they
want to be sure, that their program will work, no matter if it's
appropriate or not. After a period of detraining, everything will work
for a while.
> In my case,
> the figuring out is a workout in itself; I have to do at least 15 reps
> of each exercise. My normal workout is 2 sets of 12 reps, with the
> first set being a warmup.
I'd skip the initial lay off. After full cycle it makes some sense.
>> > 5. Start a two week block with 1 set of 15 Reps for each exercise,
>> > increasing the weight each workout so that the last workout is with the
>> > weight on my 15 Rep max.
>> >
>> > 6. Same as step 5, but using the weights for the 10 Rep max.
>> >
>> > 7. Same as step 5, but using the weights for the 5 Rep max.
>>
>> It makes sense here. If I wanted to do something HST-like, I'd stop
>> here and start over with stage 5. By this time you should know pretty
>> well what are your respective rep maxes.
>
> Yes, I imagine that my next cycle of figuring out my maxes should be
> easier. At worst, I work with a slight increment to the weight I'm
> maxing out at. At best, I stick with that weight (if it's still my
> max).
I mostly meant that I'd skip training post failure three times per week
on all exercises. It's a surefire recipe for burnout, which helps no
one. HST makes you burn out and then recover. IMO both stages are
unnecessary. It's better to actually make some progress during this
time.
If you really like the idea of extra stimulus once in a while, do it
for one muscle group at a time. This way your system has a chance of
being able to deal with the stress.
>> > 8. Start a two week block training to failure. This can be with a
>> > weight greater than my 5 Rep Max, or with multiple sets of 5 Reps.
>>
>> Don't they advocate going with negatives for every exercise any more?
>> They used to, iirc.
>
> The site I used advocated a few possibilities; negatives, drop sets,
> and increasing sets to failure. Since I work out alone at home, I
> think that leaves me no choice but to increase the weight or number of
> sets to failure.
You'll violate one of the "key factors" of HST (AFAIR), which is
constant weight increases, but you may be able to actually make
progress. ;-)
Do not go crazy with intensity and a period of complete lay off
shouldn't be necessary. Training past failure on all exercises three
times per week is stupid. Staying away from a gym for two weeks is
also stupid. Do not worry about not being able to apply HST down to a
letter.
>> I'm not sure if I get it. I do not understand why two weeks of
>> training to failure makes 9-14 days rest necessary. When I glanced at
>> HST it was necessary, because they used to increase weight every
>> workout and you ended up doing plenty of negatives for every exercise
>> (which is damn crazy), so there was not much choice. Maybe they
>> dropped it, but then why do they still advocate such a long rest period?
>> You shouldn't need that much. Maybe a week, but I'd go by feel.
>
> Thanks for your input. This rest is definitely the part that has me
> the most leery.
If you would do what they advocate, you'd need it. At least a week,
but quite possibly more than that.
> BTW, even though I only want hypertrophy on my upper body, I read
> someplace that upper body growth is limited by the development of the
> rest of the body,
Look at boxers. They have sticks for legs and plenty of upper body mass.
You can develop only your forearms, if you like a Popeye look, if you
wish.
> so the lower body can't be neglected. Is this true?
I don't buy it.
> I have my HST workout (all dumbbells) planned with 2 lower body
> workouts for this reason. If not true, I'd rather nix that and either
> shorten the workout or add some extra exercises for my upper body.
You can do that.
> The
> exercises I'm doing are:
>
> Inclined Bench Press
> Inclined Flyes
> Bent Over Rows
> Shoulder Press
> Tricep Kickback
> Bicep Curls
> Hammer Curls
> Lunges
> Calf Raises
> Crunches
Rotate the order of push and pull exercises. You may think that
pulling is not important, but it's because you do not see your back much.
Others do see it. Besides, when your scapular retractors are stronger
your pecs will look twice bigger. It's magic, but it's true (well, not
magic, but proper posture works like that). I'd drop flyes and replace
them with another kind of row. I'd also start some workouts with pulls
and others with pushes to make sure that I put equal emphasise on both
sides of shoulder girdle. Triceps kickbacks are worthless. Replace
them with laying triceps extensions or french presses.
> I may stick with unweighted crunches until I feel my stomach is
> sufficiently flat. I don't want bigger stomach muscles building up
> under any fat and making it look like I have a gut
Do not go crazy with crunches too. You do not do anything for lower
back, so your posture may suffer if you'll build your abs much.
Stronger abs will flatten your stomach, if they are week now.
--
Andrzej Rosa 1127R
HST -- Did I Understand This? 
Linear Mode
