I thought I'd share my first 12 months of HST with everyone.
Prior to taking up my first HST cycle 12months ago, I had trained the way it seems that most uneducated people do, for a little over 4 years. Full body, then upper-lower, then bodypart splits. Prior to this I was immensely obese, clocking in at 120kg and not anything remarkable for muscle, 6'1/186ish cm.
My stats for strength, weight and arm size at this time:
Weight - 90kg, ~ 15-18% BF
Arms - 14.5 inches (only measurement taken).
Strength:
Bench - 1RM 90kg
Squats - wasn't doing them
Deads - see above
Pulldowns - 1RM 90kg
Chest supported BB Row - 1RM 75kg
DB Press - 1RM 30kg
Dips and Chins were not possible yet.
My first cycle was a 6 days per week, Upper-Lower split. I'm a gym rat thru and thru. If I could lift iron 3 times a day, 7 days a week I would. So 6 days seemed to work for my tastes
. I took a 13 day SD and jumped into it.
Well, the results of this first cycle were very pleasing. My arms were tentatively 15inches, my strength levels skyrocketed and 95kg became my new 1RM for bench. I found I could do deads for a rep with 120kg and SLDLs with 100kg. I had moved onto BB rows free weight and these quickly became a favourite exercise. Most importantly my body composition shifted dramatically, I dropped down to about 12% BF (but with some loose skin still on the mid section) and noticed improved vascularity and a few kgs gained.
I began my 2nd cycle in late Feb, and thanks to this discussion with Jules (Vicious) Frequency I was doing 6x per week, sometimes 5x per week as Uni had started up again.
Looking back, I hadn't quite grasped the necessity for growth that is diet. This cycle wasn't quite as productive as the first in terms of strength of LBM gained. I weighed in at 95kg at my latest scales visit, however this cycle was cut 3 weeks short by illness. At the end of March I was diagnosed with ulcerative colitis. Roughly translated this is a chronically bleeding large intestine. The specialist informed me that 80% of my large intestine was inflamed and I was about 2 days away from fatal dehydration. A week in hospital, another week at home confined to bed and some heavy medication provided a perfect SD (silver lining). This thread was also relatively recent Heavy HST courtesy once again to Jules and also Lance.
My next cycle was going to be Heavy HST. A week on apple juice only in hosptial had me craving for food and I was determined that no matter what the fat gain, I was bulking with a vengeance. I utilised a variety of post 5s techniques such as loaded stretches, DC stretches, metabolic work, clustering and sheer stubborness. 6x frequency again was my choice here, and I was consuming in the range of 4000kcals per day.
The results of this cycle were most impressive. I was now able to do Dips with 25kg DBs, Chins with 15kg DBs, Incline Flies with 35kg DBs and was throwing 200kg on the bar for static holds (top range of deadlift) with the over-under grip. I went from being 94kg up to 102kg over 8 weeks. I gained a fair amount on the waist, but not enough to require any new pants. I suppose I should mention that I have a large bone structure. My "slim/average" looking waist is about 37inches. My arms grew to 16 inches. My calves were now up to 17 inches (I decided to measure these after they were discussed a bit in the forums) and was using 400kg for my 10RM on calf raises.
After this successful bulk I decided that it was necessary to cut. Once again turning to Jules, I took his approach to increase frequency rather than drastic caloric reduction. I took a couple of days off (nothing resembling an SD) and the proceeded to go fro 8x-12x a week. Compounds only with the exception of an isolation set once per week (biceps, triceps, shrugs, forearms). I replaced all high GI carbs with low GI and avoided any foods with saturated fat (i.e. it was tuna, chicken, whey, skim milk and whole grain bread).
I maintained this approach for nearly 2 & 1/2 months. Shedding size of the waist esp. I dropped down to 97-98kg very cautiously. I didn't lose any size on my arms or calves, and what I gained was an increase in definition all over. The top 4 of my 8 pack were now showing and about 10 weeks ago I decided that I was done with dieting. Jumping into SD with immense enthusiasm, I started reading thoroughly through all the literature I could find. The one downside to cutting is the reduction in strength - one or two increments for most exercises.
At the end of 2 weeks, I had decided that I wanted to explore Compound-emphasis in a bulking routine. I decided to use a 4x fullbody per week routine. Once again I had no desire for the 15s or 10s. My goal with this routine was to use it as a ramp-up for 5x5. The bench press has NEVER been a particularly good exercise for me. I have long limbs, my deltoids far outweight my pectorals...whatever the reason, I find that Dips far outweight the bench for my body. I was hoping to rectify this with a 5x5 routine.
I am currently in the middle of the 5x5 and hit my RMs in the most recent workout. This Friday coming (14th) I am going for PRs across the board (bench, BB rows, deads). I have been eating above maintenance since the 2nd week of SD and although my arms have not gained in size, I have made noticeable gains in the upper back, lower back, chest and deltoids.
My new stats:
Weight - 101-102kg, ~ 15-18% BF
Arms - 16.25 inches (only measurement taken).
Strength:
Bench - 5RM 100kg (soon to be broken I hope)
Squats - 5RM 80kg
Deads - 5RM 130kg (soon to be broken)
Chin ups (wide) - 5RM Body weight +20kg
JS/Pendlay BB Row - 5RM 107.5kg (soon to be broken I hope)
DB Press - 5RM 37.5kg
Dips - 5RM Body weight +30kg
To review:
I have gained approx 10kgs without a net change in %BF levels.
My arms have grown by nearly 2 inches, despite at least 3 months in cutting/hospital. This does not include SD time either.
My shoulders have always been my strong point. I have awesome width, high thick upper traps and big, powerful delts. HST has made this even more so.
My entire back has exploded. Coupled with my shoulder growth, my old clothes don't fit, I have to buy XL or XLL which is ridiculous for the waist, so I'm tailoring shirts now. I am particularly proud of my back development. Chest and biceps are not my strong points but that's genetic (muscle volume). They're still comparable, but my upper back esp. is thick, powerful and growing ever wider. My only complaint is that a wide waist negates my lat spread a bit more than I'd like
My glutes and legs have always responded to training and I've scaled them back this year as I don't need them outshining my torso.
What I've learned:
HST incorporates the 3 most vital principles in my opinion-
1. Diet. You MUST eat in excess. This is not negotiable, there should be no new questions about this. The only people who needn't do so are those with %BF levels over 25 I believe.
2. Frequency is the key to your goals. Determine what works best for you and co-ordinate it with your Diet. I would lean slightly to saying that 3x/4x works better than 6x for strength in the long run. I was coming off a full systemic SD when I made the best gains. 6x frequency will make you feel like a workhorse, but I am sure that 3x/4x is just as viable.
3. Progressive overload. You must become stronger to continue to gain. 15kg curls do not compare to 120kg chin ups. 35kg flies don't touch 130kg dips.
These 3 principles are all tied into one foundation thought (for lack of a better phrase)...
...chronic application over extended time. Do not think of muscle or strength gains in terms of days or weeks. Think of it in terms of months or years. When you are building your body you must think of it in the long term. Develop your co-ordination for compounds, develop form and strength. If you have a hypocaloric day that's fine, but make tomorrow a hypercaloric day to maintain your surplus over time. Do not look for a miracle or an overnight fix. Look to find a program/routine that works for you and that you can apply for 8, 12, 16 weeks at a time. Longer if you you desire...so long as your gains continue.
Progression over time matters. Whether it's HST style, heavy HST style, Dan's HRT, Lyle's bulking or DC. Progression over time is the key.
My last thoughts are regarding SD. A few people here and many elsewhere (Lyle's board for example) feel that deloading (down to your 15s for example) may prove superior to unloading. I'm starting to agree with this. The adaptations that prevent continued growth, once you've been doing heavy weights for 2 or 3 months, will not be maintained if you reduce the level of stimulus to that of the 15s. I'm probably not phrasing this very well, but I wonder if you can simply bring the level of stimulus down and the level of conditioning/RBE adaptation will decrease/drop off accordingly. And then you ramp up thru the 5s and so on again after 10-14days of deloading.
Anyway...
Thanks to anyone who took the time to read.
Prior to taking up my first HST cycle 12months ago, I had trained the way it seems that most uneducated people do, for a little over 4 years. Full body, then upper-lower, then bodypart splits. Prior to this I was immensely obese, clocking in at 120kg and not anything remarkable for muscle, 6'1/186ish cm.
My stats for strength, weight and arm size at this time:
Weight - 90kg, ~ 15-18% BF
Arms - 14.5 inches (only measurement taken).
Strength:
Bench - 1RM 90kg
Squats - wasn't doing them
Deads - see above
Pulldowns - 1RM 90kg
Chest supported BB Row - 1RM 75kg
DB Press - 1RM 30kg
Dips and Chins were not possible yet.
My first cycle was a 6 days per week, Upper-Lower split. I'm a gym rat thru and thru. If I could lift iron 3 times a day, 7 days a week I would. So 6 days seemed to work for my tastes
. I took a 13 day SD and jumped into it.Well, the results of this first cycle were very pleasing. My arms were tentatively 15inches, my strength levels skyrocketed and 95kg became my new 1RM for bench. I found I could do deads for a rep with 120kg and SLDLs with 100kg. I had moved onto BB rows free weight and these quickly became a favourite exercise. Most importantly my body composition shifted dramatically, I dropped down to about 12% BF (but with some loose skin still on the mid section) and noticed improved vascularity and a few kgs gained.
I began my 2nd cycle in late Feb, and thanks to this discussion with Jules (Vicious) Frequency I was doing 6x per week, sometimes 5x per week as Uni had started up again.
Looking back, I hadn't quite grasped the necessity for growth that is diet. This cycle wasn't quite as productive as the first in terms of strength of LBM gained. I weighed in at 95kg at my latest scales visit, however this cycle was cut 3 weeks short by illness. At the end of March I was diagnosed with ulcerative colitis. Roughly translated this is a chronically bleeding large intestine. The specialist informed me that 80% of my large intestine was inflamed and I was about 2 days away from fatal dehydration. A week in hospital, another week at home confined to bed and some heavy medication provided a perfect SD (silver lining). This thread was also relatively recent Heavy HST courtesy once again to Jules and also Lance.
My next cycle was going to be Heavy HST. A week on apple juice only in hosptial had me craving for food and I was determined that no matter what the fat gain, I was bulking with a vengeance. I utilised a variety of post 5s techniques such as loaded stretches, DC stretches, metabolic work, clustering and sheer stubborness. 6x frequency again was my choice here, and I was consuming in the range of 4000kcals per day.
The results of this cycle were most impressive. I was now able to do Dips with 25kg DBs, Chins with 15kg DBs, Incline Flies with 35kg DBs and was throwing 200kg on the bar for static holds (top range of deadlift) with the over-under grip. I went from being 94kg up to 102kg over 8 weeks. I gained a fair amount on the waist, but not enough to require any new pants. I suppose I should mention that I have a large bone structure. My "slim/average" looking waist is about 37inches. My arms grew to 16 inches. My calves were now up to 17 inches (I decided to measure these after they were discussed a bit in the forums) and was using 400kg for my 10RM on calf raises.
After this successful bulk I decided that it was necessary to cut. Once again turning to Jules, I took his approach to increase frequency rather than drastic caloric reduction. I took a couple of days off (nothing resembling an SD) and the proceeded to go fro 8x-12x a week. Compounds only with the exception of an isolation set once per week (biceps, triceps, shrugs, forearms). I replaced all high GI carbs with low GI and avoided any foods with saturated fat (i.e. it was tuna, chicken, whey, skim milk and whole grain bread).
I maintained this approach for nearly 2 & 1/2 months. Shedding size of the waist esp. I dropped down to 97-98kg very cautiously. I didn't lose any size on my arms or calves, and what I gained was an increase in definition all over. The top 4 of my 8 pack were now showing and about 10 weeks ago I decided that I was done with dieting. Jumping into SD with immense enthusiasm, I started reading thoroughly through all the literature I could find. The one downside to cutting is the reduction in strength - one or two increments for most exercises.
At the end of 2 weeks, I had decided that I wanted to explore Compound-emphasis in a bulking routine. I decided to use a 4x fullbody per week routine. Once again I had no desire for the 15s or 10s. My goal with this routine was to use it as a ramp-up for 5x5. The bench press has NEVER been a particularly good exercise for me. I have long limbs, my deltoids far outweight my pectorals...whatever the reason, I find that Dips far outweight the bench for my body. I was hoping to rectify this with a 5x5 routine.
I am currently in the middle of the 5x5 and hit my RMs in the most recent workout. This Friday coming (14th) I am going for PRs across the board (bench, BB rows, deads). I have been eating above maintenance since the 2nd week of SD and although my arms have not gained in size, I have made noticeable gains in the upper back, lower back, chest and deltoids.
My new stats:
Weight - 101-102kg, ~ 15-18% BF
Arms - 16.25 inches (only measurement taken).
Strength:
Bench - 5RM 100kg (soon to be broken I hope)
Squats - 5RM 80kg
Deads - 5RM 130kg (soon to be broken)
Chin ups (wide) - 5RM Body weight +20kg
JS/Pendlay BB Row - 5RM 107.5kg (soon to be broken I hope)
DB Press - 5RM 37.5kg
Dips - 5RM Body weight +30kg
To review:
I have gained approx 10kgs without a net change in %BF levels.
My arms have grown by nearly 2 inches, despite at least 3 months in cutting/hospital. This does not include SD time either.
My shoulders have always been my strong point. I have awesome width, high thick upper traps and big, powerful delts. HST has made this even more so.
My entire back has exploded. Coupled with my shoulder growth, my old clothes don't fit, I have to buy XL or XLL which is ridiculous for the waist, so I'm tailoring shirts now. I am particularly proud of my back development. Chest and biceps are not my strong points but that's genetic (muscle volume). They're still comparable, but my upper back esp. is thick, powerful and growing ever wider. My only complaint is that a wide waist negates my lat spread a bit more than I'd like
My glutes and legs have always responded to training and I've scaled them back this year as I don't need them outshining my torso.
What I've learned:
HST incorporates the 3 most vital principles in my opinion-
1. Diet. You MUST eat in excess. This is not negotiable, there should be no new questions about this. The only people who needn't do so are those with %BF levels over 25 I believe.
2. Frequency is the key to your goals. Determine what works best for you and co-ordinate it with your Diet. I would lean slightly to saying that 3x/4x works better than 6x for strength in the long run. I was coming off a full systemic SD when I made the best gains. 6x frequency will make you feel like a workhorse, but I am sure that 3x/4x is just as viable.
3. Progressive overload. You must become stronger to continue to gain. 15kg curls do not compare to 120kg chin ups. 35kg flies don't touch 130kg dips.
These 3 principles are all tied into one foundation thought (for lack of a better phrase)...
...chronic application over extended time. Do not think of muscle or strength gains in terms of days or weeks. Think of it in terms of months or years. When you are building your body you must think of it in the long term. Develop your co-ordination for compounds, develop form and strength. If you have a hypocaloric day that's fine, but make tomorrow a hypercaloric day to maintain your surplus over time. Do not look for a miracle or an overnight fix. Look to find a program/routine that works for you and that you can apply for 8, 12, 16 weeks at a time. Longer if you you desire...so long as your gains continue.
Progression over time matters. Whether it's HST style, heavy HST style, Dan's HRT, Lyle's bulking or DC. Progression over time is the key.
My last thoughts are regarding SD. A few people here and many elsewhere (Lyle's board for example) feel that deloading (down to your 15s for example) may prove superior to unloading. I'm starting to agree with this. The adaptations that prevent continued growth, once you've been doing heavy weights for 2 or 3 months, will not be maintained if you reduce the level of stimulus to that of the 15s. I'm probably not phrasing this very well, but I wonder if you can simply bring the level of stimulus down and the level of conditioning/RBE adaptation will decrease/drop off accordingly. And then you ramp up thru the 5s and so on again after 10-14days of deloading.
Anyway...
Thanks to anyone who took the time to read.
