4 ms·

I followed the HST routine for all but the last 2 weeks. Started out with 2 weeks of 15 reps per set / 2 sets per exercise and then on to 10 reps a set for 2 we

I followed the HST routine for all but the last 2 weeks. Started out with 2 weeks of 15 reps per set / 2 sets per exercise and then on to 10 reps a set for 2 weeks and then on to 5 reps per set for another 2 .. It not only helped me put some muscle on, it helped me knock down 3-4 percent of body fat as well and increase my strength by quite a bit. i ended up benching out at 240 lbs in the last 2 weeks where as my previous max was 170 lbs. I highly recommend the routine.

joshklein 16y ago
Great work! One of the advantages this program has to me is also psychological. I don't get to choose how much weight to lift or how many reps to do; it's all determined by my progression in the program (which is figured out at the beginning of my 9-week cycle). For anyone with ADD, executive dysfunction, or just general procrastination, this is a great way to reduce the number of "decision points" that give you an opportunity to break your new habit. Also: I recommend following through with the final 2 weeks. They can be really hard, but when you then take 14 days off and see yourself get in noticeably better shape during a period of sitting on the couch, you buy into the program big time.