Possible Modifications To The Standard Cycle...

Discussion in 'Hypertrophy-Specific Training (HST)' started by eddy1983, Mar 27, 2015.

  1. eddy1983

    eddy1983 New Member

    Hi all,

    I'm aware that I'm breaking with the convention but would it be unreasonable to alter my cycle in the following way:

    Weeks 1-2 - 15s
    Weeks 3-4 - 12s
    Weeks 5-6 - 10s
    Weeks 7-8 - 8s
    Weeks 9-12 -5s
    Weeks 13 SD

    I'm extending the cycle by an extra month but I'm looking at getting some more high reps in as I'm really liking them after years of PL training, plus I'm confident my body can take it. I'm keen to hear any thoughts and please don't flame me....


  2. mickc1965

    mickc1965 Well-Known Member

    You will be getting a lot of overlapping (zig zagging) but if that is how you want to set it up then that is not a problem as there are many on here that have altered HST to suit their own preferences, myself included!!
    Last edited: Mar 27, 2015
  3. Old and Grey

    Old and Grey Super Moderator Staff Member

    15, 10 and 5 reps were used primarily for simplicity and are not necessarily ideal.
  4. Fred

    Fred Member

    I ma very new to HST, but i also modified it to 12,8,5. I got gains, especially in arms and vabck from the higher reps. Weight went up, belly down 1cm, same nutrition as in 5x5 so yeah pretty amazing....
    I came from 5x5 and also just looooved the higher reps (monstruous pumps, yeah yeah they mean nothing i know).
  5. Vexxum

    Vexxum New Member

    What do you mean by overlapping (Zig Zagging)? Mickc1965
  6. mickc1965

    mickc1965 Well-Known Member

  7. Vexxum

    Vexxum New Member

    Ok its talking about the way your weight selection should be handled and that just because the weight may be lower when you start another week at a lower rep doesn't mean your body isn't growing. I see this helping the CNS from not being over worked.

    This is called zig-zag and is totally fine. The main thing here is that we want to be
    progressing over the course of the cycle. Just because you lifted 77 kg for 2 sets of 15 reps
    on Friday does not mean that 65 kg for 2 sets of 10 on Monday will be totally useless for
    hypertrophy. The way that HST is setup, we are staying far enough ahead of the curve that
    your muscles will not become conditioned to the loads so fast that this is a problem.
    Additionally, this can be beneficial as a brief period of recovery after lifting your RM the
    previous Friday.

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