How to do HST correctly! - Part 2

Continuation of the previous article about HST.

Modifications in HST...

In the first part we have shown the benefits of HST and its application in volume training. In this part I will try to offer you my own creativity in high frequency training. I'll try to break down the various shortcomings you'll encounter in HST.

SHORTCOMINGS OF THE HST PRINCIPLE
After all these articles, I'm sure everyone thinks that HST is an untouchable and flawless principle, however, it is not. I don't want to say flaws, but it has two flaws and these are...

A) Small working volume - only two working sets per exercise. This method cannot be considered a flaw because it has its pros and cons. Its clear upside is respect for our peripheral nerves, which are prone to fatigue from high intensity. In successive cycles, you get really high with intensity and two sets recover faster than four. Again though, I remind you this is directly related to the intensity chosen in training. In any case, the low work volume can't be called a mistake because it is designed for the reasons mentioned above. Its clear con has been shown in training for advanced exercisers who need a greater amount of work for optimal neuromuscular stimulation. This fact is evidenced by the fact that in subsequent HST cycles you will feel a pressing need to crank up the volume.

B) Only 3 days of training per week - Also can't be called a mistake, some people are fine with this, others are not. For me, it has worked better to make a small adjustment in the form of splitting. I switched HST from 3 training days per week to a 1+1 split. I achieved this by raising the frequency of the workouts and shortening the individual cycles, with the same parameters of the principle I maintained. If I am not well understood hang in there! I will return to the topic of splitting in HST in future posts.

TRAINING CORRECTIONS

A) TRAINING VARIANCES: In order not to get bored in HST and at the same time to shock the body better, again as in the original HST we will create training variants A, B. We will spin the training variant as follows. A + rest + B + rest.

B) HST split: 1+1 (one day training + one day off). I'm sure you're asking how to combine the variants? And how will it actually correspond with the individual cycles. The answer is simple, HST will remain the same. It will just take away the unnecessary day off.

In practice it will look like this: Workout A + time off + Workout B + time off + Workout A + time off + Workout B + time off + Workout A + time off + Workout B + time off..., END OF CYCLE.

You will be spinning the training variations below at all points, exactly as originally cycled in HST. So one cycle will have 6 training units. In that case, we already know that a complete three-cycle HST will take you 36 days, which is 5 weeks. This is the optimal time to train hard, I really don't recommend you train longer than that. Longer workouts without chemical support lead to burnout.

Again, as a reminder, if you feel a reserve in loading in the last cycle and we still have room to add, exceptionally stretch the HST for one more half cycle to get 3 extra workouts.

LET'S MOVE ON TO THE INDIVIDUAL MODIFICATIONS

MODIFICATION #1 - Gradual increase in working volume

VARIATION A:
1. Squat
2. Deadlift with legs extended
3. Bench-press with head up
4. Lunge-pull-ups
5. Narrow Bench-press
6. Overhead shoulder-press in MP
7. Biceps dumbbell lift
8. Standing lunges

VARIANT B:
1. Deadlift
2. Leg-press/Haken-Squat
3. Overhead presses
4. Barbell push-ups
5. Standing arm raises
6. Lunges in front of the body
7. Biceps single arm deadlift
8. Leg-press/sitting lunges

We can cycle in exactly the same way as in the original HST. The only difference is that each successive cycle we'll lift the volume of work by one set in the following order:

Cycle 1: 2x15
Cycle 2: 3x10
Cycle 3: 4x5
(all work sets are performed with a constant load)

You do not have to stick to the original periodization in HST. If the original jumps down 5 reps don't suit you and you don't feel the need to regenerate your joints and connective tissues, you just want to work hard and gain extra kilos from the hard work, start a bit lower, like the following...

Cycle 1: 2x10
Cycle 2: 3x8
Cycle 3: 4x5
(all work sets are performed with a constant load)

MODIFICATION #2 - WORK VOLUME IN HST CAN BE SOLVED OPERATIVELY - I have been gaining experience in successive cycles of HST. The experience gained has led me to the view of solving work series operationally.

Other training variations may look like this...

VARIANT A
1. Squat 4 times
2. Bench-press 2x
3. Overhead lunge 2x
4. Lunge sit-ups 2x
5. Overhead pulldowns 2x
6. Narrow Bench-press 2x
7. Biceps dumbbell lift 2x
8. Concentrated 2x
9. Standing lunges 2x
10.Sit-ups 2x

VARIANT B
1. Deadlift 4x
2. Lower pulley pull-ups 2x
3. Leg-press 3x
4. Bench-head-up 2x
5. Straight bench press 2x
6. Barbell push-ups 2x
7. Biceps single-arm deadlift 2x
8. Biceps E-bend 2x
9. Leg-press lunges 2x
10. Standing lunges 2x

Periodization is chosen in the same way.
Ex:
1 cycle: 15 reps
2 cycle: 10 reps
3 cycle: 5 reps.

Again, it is not necessary to stick to this scheme, the number of repetitions can be modified at will, but in any case the continuity of intensity in each cycle must be taken into account.

MORE EXERCISES = MORE WORK
Milan Suchý has dealt with the shortcomings of low work volume very effectively in his article. Needless to say, you can find it here.

I consider this to be a smart step forward! Milan did not address his HST by gradually raising his working volume, but by including one more exercise per set, which in effect raised his working volume by 2 sets per set. I compiled the above modification #2 after inspiration from Milan's article. This variation entails a more thorough exercise of the muscles from more angles. The HST example in the first article is quite similar to this idea.

DIET
This article is not meant to be a complete guide on how to approach volume training, so I won't address nutrition here. However, I must remind everyone of one fact and that is "without a responsible approach to diet, no principle will work well for you". You need to take in enough energy and building blocks every day to not only complete a challenging HST workout, but also to capitalize on the HST work. No food no results, but you also won't avoid recovery issues.