My first cycle of HST...WOW

golfnut

golfnut

Member
I'll first give you a little back story. I've been lifting on and off for 25 years but never seem to grow as much as I wanted. I've always had a very lean hard look but I wanted much more size and spent years reading different theories on how to build muscle. Last year I stumbled across this site and thought that I would give it a try but didn't think it was any different than any of the other promises I've gotten in the past. I was wrong. My strength went up instantly and my lean body mass followed. This is the best system I've ever came across and I'm hoping my gains will continue. These are my results from one cycle of HST. I was up to 144 lbs at 6.7% when I started the first cycle.

My starting stats (my first bodybuilding contest)
7/22/2013

height 5'5"
weight 132 in the morning
arm 14.5
leg 19
chest 39
calf 12.5 (don't laugh)
body fat 3.9%

6/16/2014 (tried to bulk up)

weight 144
arm 15
leg 20.5
chest 40
calf 13
body fat 6.7%


8/12/2014 (after one cycle of HST training)

weight 157
arm 15.5
leg 22.5
chest 43
calf 13.25
body fat 7.96%
 
charr said:
Well done. I'm struggling to get results with HST myself. What was your routine?
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This is my routine and I followed the 2 weeks of 10s and 4 weeks of 5s. I didn't do the 2 weeks of 15. My avatar is when I weighed 132lbs @3.8-3.9% bf now I weigh 161@ 8%
I'll post another pic, when I cut down for the next contest.

sets
2- flat bench with warm up set
2-narrow grip bench for tris
2-pull ups with weights or rows
2-curls of your choice
2-face pull rows for traps
2-shoulder press
2-hack squat or leg press
2-glute ham raise
2-calf raise of your choice
2-abs- decline crunch w/45lbs plate or hanging leg raise

Remember, if you're not getting stronger, your muscles wont need grow and If you don't eat beyond your calorie needs, you wont have the nutrients to grow.

Don't give up, It will happen for you!!!
 
I would do rows and chin/pulls, personally. GHR is the bomb, wish I had access to one on a consistent basis.
 
Golfnut, did you catch the real statement in Jester's quote. "I would do rows and chin/pulls." The back is a large muscle made up of many smaller muscles and the only way to maximize them is to use exercises that hit all. I like that you are doing face pulls. They will help keep your shoulders healthy as well as work your rear traps.
 
Old and Grey said:
Golfnut, did you catch the real statement in Jester's quote. "I would do rows and chin/pulls." The back is a large muscle made up of many smaller muscles and the only way to maximize them is to use exercises that hit all. I like that you are doing face pulls. They will help keep your shoulders healthy as well as work your rear traps.
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Sorry, I missed that. I alternate between the two (Monday pull up, Wednesday row, then back to pull ups on Friday), so I never do the same one in the same day. I should've stated that more clearly in my post. I do the same for legs, hack one day, then leg press the other. I do agree that the back needs to be hit from different angles. Do you think I should do them in the same workout or am I fine with alternating?
 
My back needs to be hard every workout. However, everybody responds differently. If you are satisfied with your back development, keep it the way you have it.
 
I would prefer to see you doing both in each workout but if you are trying to manage time, then alternating is alright... not ideal, but alright.
 
Old and Grey said:
My back needs to be hard every workout. However, everybody responds differently. If you are satisfied with your back development, keep it the way you have it.
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I actually think that my back needs work. Do you think I would be fine with doing two sets of each, on every workout. I'm always worried about overtraining because I feel that's what held me back in the past. Thank you in advance, for any advice you can give me. I've made the best progress doing this system but I am new to it and enjoy the feedback.
 
Totentanz said:
I would prefer to see you doing both in each workout but if you are trying to manage time, then alternating is alright... not ideal, but alright.
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It's funny that you answered that as I was typing to old and grey, about the same question. I will start doing both exercises tonight because it doesn't add much time to my workout and I really want to have a body that can win me first place. Thank you again for the advice, I need all I can get.
 
Totentanz said:
I would prefer to see you doing both in each workout but if you are trying to manage time, then alternating is alright... not ideal, but alright.
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Totz, based on your reply to golfnut my current routine incorporates dead lifts on lower body day and either bent over rows or landmine rows on upper body day, did try supinated chins as well but lats were totally shot, would you still recommend trying to do chins bearing in mind the intention is to train 6 days per week.
 
@mickc1965 - landmine rows for your routine, IMO. I would also add in rack pulls; recovery is much better than deads.

@golfnut - rack pulls again. You really just need everything to be thicker/bigger, and rack pulls or deads w/correct form will accomplish that. The base is all there, it's just much smaller than your anterior. I woudn't hate pendlay rows done w/snatch grip either.
 
Jester said:
@mickc1965 - landmine rows for your routine, IMO. I would also add in rack pulls; recovery is much better than deads.

@golfnut - rack pulls again. You really just need everything to be thicker/bigger, and rack pulls or deads w/correct form will accomplish that. The base is all there, it's just much smaller than your anterior. I woudn't hate pendlay rows done w/snatch grip either.
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I'll aid rack pulls on my next workout. Thanks for the advice, I have until July 20th for my next comp. and I want to do better.
 
HST_Rihad said:
Hi, did you use any kind of a low-carb diet to reach the leanness level on the avatar?
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Unfortunately yes but first I raised my cardio, until I was burning about 500 extra calories a day and then I played with my carbs until my weight started to drop about a pound a week. As I got closer to 5%, I only aimed to drop a 1/2 pound a week.
 
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