My somewhat negative experience with HST...

[Deicide]

Up until a few weeks ago I was doing HST; I liked it for the most part but I noticed one thing, even though volume is minimal, frequency is high and old shoulder injuries were resurfacing whilst doing bench press, particularly the heavy 5 rep days. I had to start to take 2 days off inbetween to let the strain on my anterior deltoids cool down, which might offset the whole point of HST...I don't know. After 8 weeks I stopped. I like it but I don't see a way around the injuries....unless someone has some miraculous tips? 

[Geo]

Up until a few weeks ago I was doing HST; I liked it for the most part but I noticed one thing, even though volume is minimal, frequency is high and old shoulder injuries were resurfacing whilst doing bench press, particularly the heavy 5 rep days. I had to start to take 2 days off inbetween to let the strain on my anterior deltoids cool down, which might offset the whole point of HST...I don't know. After 8 weeks I stopped. I like it but I don't see a way around the injuries....unless someone has some miraculous tips? 

here's your answer Einstien

I keep on reading about how people do warm up sets here; I never do any; instead I do 8-10 minutes of light jogging on the tread mill to get the blood going and then I hit the weights hard reverse pyramid heaviest to lowest.

Is there any good reason to do warm up sets? I mean, I want to have every bit of strength for my sets and every bit of weight pushed saps strength.

[Deicide]

here's your answer Einstien

Thanks Newton.

[Geo]

Thanks Newton.

you're welcome figg !

[ngm21084]

hey trap do you do any type of shoulder warm up moves??

[Deicide]

hey trap do you do any type of shoulder warm up moves??

Nope.

[ngm21084]

why not?

[Deicide]

why not?

I don't want to lose any strength.

[ngm21084]

thats bull man IMHO your not goin to lose any strength on doing some warmup exercises....especially for pressing movements...you take a 10 pound wieght in oyur hand tuck your elbow in to your body and rotate that wieght with your arm at 90 degrees for like 30 seconds then you put your upper arm parallel to the floor and make a 90 degree bend up with your forearm and rotate that wieght from upright to the floor like it will fall unless you stop it...do that with both arms each of them for like 20-30 secs before any pressing movement at least and it should help warmup that shoulder...

[haider]

Nope.

You'll be stronger if you did warmup, I guarantee you this. Your body needs to be primed for the heavier weights. Also, this will help you stay injury-free. This is a very noob mistake not to warm-up, delete your account! 

[Princess L]

hey trap do you do any type of shoulder warm up moves??

30. I think the jogging takes care of the warm up for me. The only injury I ever got was from incline benches which I never do now.

HST specifically stresses the importance of warm ups, especially the heavier workouts, especially on the majors.  Nothing less than 1 set at 50% and one set at 75% (of the work set load).

[ngm21084]

man shoulder tweaks are a biatch...i hate my shoulders extremely bad...i dont know how but my left is   f ed up so bad that i have had to resort to using the smith machine on all pressing movements for lack of stability....oh well F it...nothin a couple naproxen sodium doesnt fix...