your results with HST...

Discussion in 'Hypertrophy-Specific Training (HST)' started by Sharivan, Sep 6, 2002.

  1. abarlament

    abarlament New Member

    goon, f'bombing results. Diet during hte cycle was...?
     
  2. cluelessgoon

    cluelessgoon New Member

    My diet during the HST cycle consisted of a core of the following..

    Food Kcals Protein
    ------------------------------------------
    nuts 600 30
    salad with omelete, burgs 600 50
    oats, milk 500 28
    Shake 300 40
    Veggies & beans, lentils 500 40
    yogurt, fruit 150 10

    2650 200

    I added more carbs to this or more fat (by varying portion size), depending where I was in the cycle. More carbs in the 15s, 10s and less in the 5s. I ate toast and quite a bit of crap too in the 5s as I started to feel more beaten up.

    Due to the frequent nature of HST I found myself unable to do cardio (by cycling everywhere) as I would normally, without impacting some lift in the training. For that reason amongst others I have switched to a more alternating routine.

    I didn't suppliment with anything really, except the odd protein shake. I do have a sit down job though, where I can basically eat all day!

    I really want to add in some creatine (as I respond very well to this) but am reluctant as it will cloud the reasults coming purely from HST.
     
  3. liegelord

    liegelord New Member

    Taking an SD after my 6th cycle, started HST November 04. Starting weight was 174.5 and is now 227. Going to start a 5x5 strength routine Monday and lose some of the fat. Strength gains were actually decent, some of my numbers are:

    deadlift: 500x1
    bent row: 310x1
    dips: 110+BW x 5
    chins: 60+bwx5
     
  4. Tom Treutlein

    Tom Treutlein New Member

    Near 50 lbs. from November until now, Liege?

    Either you're using AAS, you're adding way too much fat, or you're a liar. [​IMG]
     
  5. ChrisHouston

    ChrisHouston New Member

    I've just finished my third round of HST. I did a cutting cycle this time - after the holidays, my trousers were a little too tight around my waist for comfort.

    I did a six-week cycle, starting with the 10s. For the negatives, I estimated my "zero-rep maximum" (i.e. just a little higher than I could lift even once) and did a standard progression of weights over two weeks. This turned out that the first week of "negatives" was the same weights as the 2nd week of fives, so I basically did the second week of fives again (three sets of five) and then a final week with heavier weights, using drop sets or negatives where necessary to do two sets of five.

    Routine:
    Slight-incline dumbbell bench press
    Dumbbell bent-over rows
    Dumbbell shoulder press
    Assisted Chins \
    Assisted Dips As a superset
    Assisted Pull-ups /
    Crunches
    Squats

    Nutrition:
    I aimed to eat 500kcal below maintenance, but didn't stress too much about it - if I was hungry, I'd eat something. However, I can definitely say that the weeks where I was strict about it were significantly more successful that the ones I was a bit laissez-faire about watching what I ate. I made sure to eat 1g/lb/day protein. Supplements-wise, I used protein powder (MetRx Protein Plus, which I was quite impressed with. I should have bought more when it was on special), creatine, flaxseed oil, multivitamins (which I'd use on a bulking cycle too) and then added CLA and ephedrine+caffeine.

    Results:
    <span style='font-family:Courier'> 7 Jan 17 Feb Diff.
    Weight lb 184 178 -6
    BF % 20.7 16 -4.7 &lt;-- !!
    LMM lb 146 149.5 +3.5
    BFM lb 38 28.5 -9.5 &lt;-- !!
    Waist &quot; 33 31.1 -1.9
    Navel &quot; 36.5 34 -2.5 &lt;-- !!
    Hips &quot; 37.4 36.1 -1.3
    Neck &quot; 14.5 14.75 +0.25
    Chest &quot; 40 40.5 +0.5
    Nipple &quot; 37.7 38 +0.3
    Bicep &quot; 12.6 12.9 +0.3
    Forearm &quot; 11.5 11.7 +0.2
    Thigh &quot; 23.7 24 +0.3
    Calf &quot; 15.3 15.5 +0.2</span>

    I'm quite pleased with the results. I hadn't planned to gain any muscle-mass, so that was a total bonus.

    Next:
    The same again, except I'll be replacing the dumbbell rows with barbell rows... because I ran out of dumbbells heavy enough. Woohoo! I'll also be throwing deadlifts in there.

    Chris.
     
  6. <div>
    (Tom Treutlein @ Feb. 19 2006,02:44)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Near 50 lbs. from November until now, Liege?

    Either you're using AAS, you're adding way too much fat, or you're a liar.  [​IMG]</div>
    November 04 he said. He finished his 6th CYCLE not 6th week.
     
  7. Keystone

    Keystone New Member

    And he said he started on Nov. 2004.

    Keystone
     
  8. Tom Treutlein

    Tom Treutlein New Member

    Ah okay, I see what I did. I saw Nov 04 as November 4th, not at the year 2004. No wonder something seemed out of place. [​IMG]
     
  9. beaul

    beaul New Member

  10. colby2152

    colby2152 New Member

    Great results on all your cycles man!
     
  11. abarlament

    abarlament New Member

    HST cycle 1 (Jan 14- March 3) results

    measurement.... start... end
    neck.................17&quot;..... 17.5&quot; +.5&quot;
    l/r biceps.....15/15.25&quot;.....15.4/15.5&quot; +.4/.25&quot;
    waist................38&quot;........37&quot; -1&quot;
    glute.................40&quot;.......41&quot; +1&quot;
    quad............24.8/25&quot;.....25.5/25.5&quot; +.7/.5&quot;
    calf.............16.5/16.5&quot;.....16.5/16.5&quot;
    weight...........~204lb.........200.5lb -3.5

    Awesome results. Looking forward to the next cycle, now I got the Arnold this weekend, PT test on Tuesday, finding some random maxes and other stuff on Thursday or somewhre around there, then SD for around 14 days. I'll try to get some pictures up when I can.
     
  12. Reven

    Reven New Member

    First of all WOW the site has really changed since the last renovation good job admin.  Now onto my resaults, I have been training using HST for years and things are still going great.  I wanted to gain size on my arms this year and set a routine to do so, I was feeling pretty dissapointed about my resaults untill I measured.  I weighed more last year than I did this year but the tape says I am bigger than ever!!!!

    Weight 173 lbs -&gt; 181-82 lbs or 177 lbs according to doctor’s scale
    Chest (avg. relaxed) 42”-&gt; 43”
    Chest flexed 45” (sorry didnt take this before)
    Waist (avg. relaxed over top of hip bone) 32 ½”-&gt;  33”
    Waist (smallest reading with vacuum over hip bone) 31” -&gt; 31.5”
    L Upper arm 14 5/8” -&gt; 15 ¼”
    R Upper arm 14 5/8” -&gt;  15 1/8”
    L Forearm 11 3/8” -&gt;  11 5/8” (arm straight out)
    R Forearm 11 6/8” -&gt;  12” (arm straight out)
    L Calf 14 ½”-&gt;  14 ¾”
    R Calf 14 ¾”-&gt; 14 ¾”
    L Upper leg standing flexed bellow glute 23 ½”-&gt;  24 1/8”
    R Upper leg standing flexed bellow glute 23 ½”-&gt;  24 1/8”
    Glute standing not flexed 37” -&gt; 37 ½”
    Wrist 6 ½” at bump, one 8th  smaller before bump on left hand, right hand one 8th larger on each reading

    Just goes to show you weight really is the worst way to measure your gains.
     
  13. Sun-Tzu

    Sun-Tzu New Member

    Ok so I just completed my forth cycle of HST and these are my results.

    These results are from the end of my l3rd cycle until now. (For earlier results see earlier posts in this thread)

    Before After
    arms 13.25 13 (-.25&quot;)
    chest 41 42.25 (+1.25&quot;)
    forearm 12 12 (0&quot;)
    calve 14.75 15 (+.25&quot;)
    thigh 23 23.25 (+.25&quot;)
    neck 16 16 (0&quot;)
    waist 35-36 (0&quot;)

    Body Weight: 172lbs Now: 180-182lbs

    My growth seems to have totally stopped in my legs and arms. I've also noticed that I no longer get a pumped feeling while working out. If I do happen to get it it only lasts for a few minutes as compared to several minutes when I first started. My strength went up quite a bit this cycle though as I added 20lbs to my bench, squat, deadlift, row and can now do 10 reps easy on pull-ups with body weight. My isolation movements went up about 10lbs each.

    I ate maintenance during this entire cycle. I was hoping it would help maintain weight while burning some fat, but did not. I will be adding cardio this next cycle and will slightly lower my carb intake to see what happens.
     
  14. RoWdY_RuFf_BoY

    RoWdY_RuFf_BoY New Member

    My height is around 170cm which is just below 5&quot;6'. I have no idea about bf%, lean mass etc.

    (1 week 15's, 2 weeks 10's, 4 weeks 5's)
    Just finished my 2nd cycle of HST (2 months) and here are my results:

    Before(Start of 2nd cycle): 28th Jan 06 After: 17th Mar 06
    Weight: 163lbs ..........................................165lbs
    Bicep: 14.3&quot;................................................14.3&quot; (A little disappointed, was hoping to reach 15&quot;. Arms look thicker though)
    Forearm: 12&quot;...............................................12&quot;
    Chest: 41&quot;...................................................41.7&quot;
    Waist: 34.5&quot;................................................33.8&quot;
    Calf: 14&quot;.....................................................14.5&quot;
    Thigh: 22&quot;..................................................23.2&quot;

    Been working out for about 6 months now and workout at home with only dumbells with 88lbs to work with.

    Overall, a little disappointed. I didn't really know what happened to me during that cycle. Might read the HST guide again and add more compounds and more sets maybe.
     
  15. Totentanz

    Totentanz Super Moderator Staff Member

    A 2 pound gain over 2 months tells me that you simply didn't eat enough.
     
  16. liegelord

    liegelord New Member

    &quot;Been working out for about 6 months now and workout at home with only dumbells with 88lbs to work with.&quot;

    I think only having 88 lbs to work out with is more the culprit. Had you eaten more any weight gain would probably have been fat.
     
  17. Bishop

    Bishop New Member

    3/12/06               3/26/06

    Weight: 157 Weight: 164
    BF: 22.1% BF: 13.7%
    Neck: 14 Neck: 14.9
    Chest: 36 Chest: 37
    Waist: 32 Waist: 32
    Left Bi: 13 Left Bi: 14
    Right Bi: 14 Right Bi: 14.9
    Left Fore: 10 Left Fore: 14.12
    Right Fore: 11 Right Fore: 14.12
    Left Thigh: 22 Left Thigh: 23
    Right Thigh: 23 Right Thigh: 23
    Left Calf: 14 Left Calf: 14.13
    Right Calf: 14 Right Calf: 14.12

    __

    All glory to God!  I had finished the two week 15 rep set.  Wowsers!  Impressive!  [​IMG]
     
  18. abarlament

    abarlament New Member

    Try measuring with teh same conditions (just after waking up on Sunday, for instance) the day after an off day.
     
  19. Dilsie

    Dilsie Guest

    <div>
    (Bishop @ Mar. 26 2006,09:25)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">3/12/06               3/26/06

    Weight: 157 Weight: 164
    BF: 22.1% BF: 13.7%
    Neck: 14 Neck: 14.9
    Chest: 36 Chest: 37
    Waist: 32 Waist: 32
    Left Bi: 13 Left Bi: 14
    Right Bi: 14 Right Bi: 14.9
    Left Fore: 10 Left Fore: 14.12
    Right Fore: 11 Right Fore: 14.12
    Left Thigh: 22 Left Thigh: 23
    Right Thigh: 23 Right Thigh: 23
    Left Calf: 14 Left Calf: 14.13
    Right Calf: 14 Right Calf: 14.12

    __

    All glory to God!  I had finished the two week 15 rep set.  Wowsers!  Impressive!  [​IMG]</div>
    What was your diet like when you saw these gains?
     
  20. liegelord

    liegelord New Member

    OK Bishop, in 14 days you put over 4 inches on your forearm?? And an inch on each upper arm? Your forearms are now bigger than your upper arms? 4 inches on a forearm in 14 days would have to give someone pretty bad stretch marks. [​IMG]

    Are your measurements correct or is this just a flame? [​IMG]

    You lost about 9% of your body fat and your waist stayed exactly the same?
     

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