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A lot of germans have succesfully tried it, but there is always an increased injury danger ! So do not try to handle to much volumen. If you decide to try it, go into a very low calorie diat (starvation) I have developt my own version of 912hst-> look in the thread customizing hst (page 14)...

I tougth of doing it on sa mo hst Tu off we hst th off fr hst sa dyniamic so off @ aron I think a big bench is a must for a poser like me ;-)

use the hook grip when doing shrugs is better then straps! The overhead squat could als develop some trap mass..... i did not gain much traps from deadlifts, but I think power shrugs are realy good !

m@x stands for maximal performance at x-trem conditions.

Do you think I could do a dynamic effort day once a week while doing hst just to improve my bench press power?

Hi I want to show you my version of 912 hst. It is a tweak of the original, but i think it is very effectiv. Please do not mind my bad english, because i am an uneducated german. Modifications: 1. At least one drop set for every muscle group Reasons: - lactic acid generation seems to burn...

I play waterpolo which is as hard as HIIT !

Does hard schwimmtraining on offdays interfere with my gains from Hst training!

Of course! J suggest HIIT in the 12 days and slow endurance train, while you SD! 912 hst works, it was successful tested by many german hobby bodybuilders!

That is one of the big advatages of 912 you can go under -1000 kcal because it is such a short time period (exam. just 1200 kcal a day if you need 2800 to keep your weight) . But be avare of the danger to hurt yourself! Do the Pumpsets like Vicious recommendet!

I am no friend of Cluster Hst (injury danger and too long workouts, Original Hst is much better), but 912 Hst is a very good thing! The problem is that most users work up to their 1Rm (tey start with 80% of 1rm), but if you use your 5rm it is not so dangerous!

I am no friend of Cluster Hst (injury danger and too long workouts, Original Hst is much better), but 912 Hst is a very good thing! The problem is that most users work up to their 1Rm (tey start with 80% of 1rm), but if you use your 5rm it is not so dangerous!

yes there is 1+2+3 t , but it is worthless! It is a mixture of dual fator train and Hst ! :confused: the inventor of 1+2+3t wanted to call it hst2, but the German HST trainees prevented it! But Cluster HST and 912 HST are very effective variations of Hst !

yes there is 1+2+3 t , but it is worthless! It is a mixture of dual fator train and Hst ! :confused: the inventor of 1+2+3t wanted to call it hst2, but the German HST trainees prevented it! But Cluster HST and 912 HST are very effective variations of Hst !

You should try 912hst! It realy works! I do it nowadays (since 12.06) and just lost 2cm around my waist !

You should try 912hst! It realy works! I do it nowadays (since 12.06) and just lost 2cm around my waist !

I want to increase my vertical jump (for baskettball) and my sprint speed! So no leg training, but sprints and polymetrics upper body is trained through Hst! Do you have any ideas how my jump and sprint training could look like! should I focus on jumping in the first Cycle and focus on...

912 works this way! 12 days every day cluster hst (start with 80% 1rm) enormous Kcal deficit 9 days SD no Kcalc deficit

912 works this way! 12 days every day cluster hst (start with 80% 1rm) enormous Kcal deficit 9 days SD no Kcalc deficit

912 hst only in German (sorry) What do You think about Clustering?