your results with HST...

[b said:
Quote[/b] (Sharivan @ Sep. 06 2002,10<!--emo&amp;
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)]I have done 2 1/2 cycles of HST, with minimal gains.  I am also a noob and have been working out for 7 months.  I have gained a lot of strength over the first few months, which I attribute to being a noob in the gym.  I started on bench at 150 and over a three and half month period went up to 235.  I have since finished 2 HST cycles and 1/2 of a third cycle. I went to bench max three times within the last 3 times to the gym and I can't even get 225 up now.  I think HST does not promote heavy enough weights long enough to elicit good strength gains.  I also have noticibly shrunk in a few places.  
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This guy obviously overtrained, noob?... keeps talking about heavy weights... I'd say he did incorrect form in most of his exercises and therefore thought he had too heavy maxes and overtrained, lifting too much weight. That's why sometimes its a bad idea that newbies apply HST... specially since that's when the EGO blasting is at its peak.
Newayz... My results were great. Watch... I started using HST while cutting, at first in the beggining of my first cycle
Pre-HST
Weight: 213 lbs
BodyFat: 14-17%
Waist: 34&quot;
Arm: 15.6&quot;( i lost lots of size when cutting while using another form of training that't not HST)
Forearm: 13.4&quot;
Chest/Back: 46.5&quot;
Leg: 24.5&quot; (I think my body tends to store fat in the legs)
Calf: 15.5&quot;


End of 15s on HST

Weight: 203 lbs
BF: 10%
Waist: 32.5&quot;
Arm: 16&quot; &lt;== WOW! Gained size while CUTTING!
Forearm: 13.5&quot; great
Ches/Back: 46.5~&quot; about the same
Legs: 23.5&quot; (lost fat)
Calf: 16&quot; Gained .5&quot; great!

I like HST... I believe in HST, its great.
 
January Before 1st Cycle:
Weight.....66kg(145.2lb?)
Biceps.....30cm(12&quot;)
Waist......80cm(32&quot;)
Chest......83cm(33.2&quot;)
Legs.......50cm(20&quot;)
Calves.....35cm(14&quot;)

End of February, End of 1st Cycle:
Weight.....68kg(145.2lb?)..+2kg
Biceps.....30.5cm(12.2&quot;)...+0.5cm
Waist......81cm(32.4&quot;).....+1cm
Chest......90cm(36&quot;).......+7cm
Legs.......53cm(21.2&quot;).....+3cm
Calves.....36cm(14.4&quot;).....+1cm

My Routine:
Biceps curls
SL Deadlift
Squats
Military Press
Bench Press
Small-grip Bench
Various Ab exercises

15 RM: Did 1 set of each exercise.
10 RM: Did 2 sets of each.
5 RM: Did 2 sets of each.

Conclusion: I like HST alot, Will keep at it for a long time still :)
 
Ok,
So here are my results after a 7 week cycle of HST combined with a TKD diet. I only got 7 weeks because I hurt my shoulder a bit on the first week of negatives. These measurements are taken completely cold when I wake up and completely unflexed.
1/7/04 ----------2/21/04
5' 10&quot; -----------5'10&quot;
Weight: 179 ----Weight: 174
Shoulder: 49 ----Shoulder: 49
Chest: 42.52 ---Chest: 41.75
Abdomen: 35 ---Abdomen: 32.99
Thigh: 25 ------Thigh: 24.25
Calf: 15.5 ------Calf: 15.5
Arm: 13.5 ------Arm: 14.5
Forearm: 12 ----Forearm: 12.5
Wrist: 7 --------Wrist: 7
BF: 15% --------BF: 11%

-Rahl
 
My results after the first cycle.
Before:
71.0 kg, 13.6% BF (LBM 61.3 kg), 1m80
In pounds &amp; inches: 156.2 lbs, LBM 134.9, 5'11
After:
74.4 kg, 13.8% BF (LBM 64.1 kg)
163.7 lbs, LBM 141.0
That's 6 pounds of muscle in seven weeks, and less than two pounds of fat! My cycle consisted of two weeks 15 reps, two weeks 10 reps and two weeks 5 reps, followed by a week of SD. All measurements were done in the evening on an electronic scale.
My diet was 2500-3000 calories on six meals during training and 1500-2000 during SD to loose some fat.
I'm very happy with this result. I hope to achieve the same results this cycle!
 
This might seem random, but would your results be severly diminished if you didn't undergo a period of strategic conditioning before you transitioned from your 3 day split program to HST?
 
[b said:
Quote[/b] (Vaymigade @ Mar. 04 2004,5:01)]This might seem random, but would your results be severly diminished if you didn't undergo a period of strategic conditioning before you transitioned from your 3 day split program to HST?
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For the first part of the cycle yes. But you may see gains during the second week of 10s, through to the end.
 
I appreciate your response. I used to train around 75 percent of my one rep max, and i just finished my first week of 10s. The last workout was the first one i actually felt somewhat sore from the next da, so hopefully this soreness is some sort of indicator of microtrauma and this translater into muscle gains over then next 5 wees of this cycle.
 
Now I know I still haven't reached my goals of where I want to be, but I definitely thank mikenov for introducing me to HST and we did some basic nutrition manipulation (it helps that im a nutrition major at syracuse university) and here are my results
JUNE 2003:
fatso12.jpg
Picture_83.jpg
Picture_59.jpg


LAST NIGHT/MAR 2004

Picture_477.jpg
Picture_478.jpg
Picture_469.jpg
Picture_485.jpg
Picture_489.jpg
 
You look much better Stevo.

I just started my HST cycle today. I took pictures yesterday, and i'll take my weight tommorow morning upon rise because i forgot to do it today.

Anyways, at the end i'll take new pictures, share my diet, pictured results, statistic results (only arms and bodyweight, but pictures should show the rest), and supplements and whatever else, lol.
 
wow stevo - those are inspirational results. You must've worked really hard at the diet and training to get to where you've reached.
 
I've done a partial HST twice. Since I work out alone, I haven't done the negatives section. The first time, I was bulking; this last time, I was cutting.

While bulking, I gained about 10 pounds in 6 weeks and went from 18% bodyfat to 19% bodyfat. I gained a half inch on my arms, an inch on my waist, a half inch on my legs, a quarter inch on my forearms, and 3/4's an inch on my calves. I also set new bench and squat 1RM's the next week even though back squats and flat benches were not part of my routine.

This last time (which ended Saturday), I lost about 4 pounds over 6 weeks but gained muscle while losing fat over the same period. I went from a little less than 18% bodyfat to a little less than 16% bodyfat. I gained a half inch on my upper arms and a half inch on my legs while losing an inch and a quarter off my waist.
 
[b said:
Quote[/b] (The Pencil Neck @ Mar. 26 2004,1:21)]I lost about 4 pounds over 6 weeks but gained muscle while losing fat over the same period. I went from a little less than 18% bodyfat to a little less than 16% bodyfat. I gained a half inch on my upper arms and a half inch on my legs while losing an inch and a quarter off my waist.
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Great work The Pencil Neck!
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I just finished my first cycle, and ive gained 2-3 pounds of muscle with no appreciable fat gain. But i guess the gains wouldn't be as pronounced because i didn't strategically decondition from my 3 day, 8-12 rep scheme before i started my cycle.
 
Here is me. A before pic, and a couple of horrible after pics.
 
Last one. I was 63Kg in the before pic, and 78/79Kg in the after pics.
 
An update of my progress after two years of HST:

I completed 11 cycles, starting April 2002, ending April 2004.

Before the start of cycle 1, April 2002, my bodyweight was 94.4 kgs, consisting of 74.3 kgs LBM and 20.1 kgs fat, resulting in fatpercentage of 21.3%.

After cycle 11, April 2004, my bodyweight was 98.0 kgs, consisting of 82.7 kgs LBM and 15.3 kgs fat, fatpercentage of 15.7 %.

Breakdown:
Month BW LBM FAT FAT% HSTcycle
Ap02 94.4 74.3 20.1 21.3 0
May02 90.4 74.5 15.9 17.6 1
Jul02 90.6 76.2 14.4 15.9 2
Sep02 95.4 79.1 16.3 17.1 3
Nov02 97.8 80.6 17.2 17.6 4
Mar03 95.6 79.7 15.9 16.6 5
May03 92.6 77.9 14.7 15.9 6
Jul03 91.0 76.9 14.1 15.5 7
Aug03 92.4 79.2 13.2 14.3 8
Jan04 95.6 80.8 14.8 15.5 9
Mar04 94.4 80.6 13.8 14.6 10
Apr04 98.0 82.7 15.3 15.7 11

( weights stated in kilograms )

Slow but steady progress, i guess.
Have more details for anyone interested.

Bye

André Mansveld, The Hague, Netherlands.
 
I am on my first cycle of HST (starting 5's today) and wanted to report some preliminary results. I am following the basic routine: 2 weeks of 15's, 2 weeks of 10's, 2 weeks of 5's followed by 2 weeks of 5's with drop sets and then 9 day SD.

I did 1 set per exercise on the 15's and 2 sets/exercise on the 10's. I plan on 3 sets/exercise on the 5's. I got a little sick at the beginning of the 2nd week of 10's that slowed me down some. I had to cut back to 1 set/exercise for the 4th and 5th workouts on the 10's. I had a sinus problem that sapped my energy but was well by my 6th workout.

I finished up on the 10's last week and have gained a total of 5 lbs which I am very happy with. My BF has increased only slightly, which is somewhere around 12 to 14%. (I did gain a 1/4&quot; in my waist but I increased my calories allot in order to get maximum gains). I have had a nagging shoulder injury on the right side that would hurt during bench press, incline press and shoulder press. It hurt at the rear of the shoulder. After SD and then the 15's, it has gotten better. After the 10's, it is feeling great but I still have to be careful and warm up good. I believe that the HST program has caused this injury to get better and start healing. It has been nagging me for over 6 months now.

I'm fired up now going in to the 5's and believe I will get some good gains. I'll post before/after measurements here when I finish this cycle.

Here is my workout (feel free to comment/scrutinize/advise):
Squats
Leg curls
Bench press
Lat pull down
Incline bench press
Bent over row
Shoulder press
Rear deltoid
Dips
Shrugs
Barbell curl
Lying tricep extension

(I know it's a lot on my chest but I do only one set on incline and dip). I work abs and cardio on Tue/Thu/Sat. I'm not working calves at this time but probably will next cycle.
I'm 45 years old, weigh 191 lbs now, and 5'10-1/2&quot; tall. I'm supplementing with creatine (10 grams/day) and eating around 3200 to 3600 calories/day spread over 6 meals/day. I've worked out for about 24 years but the last 5 or so years, I've only been &quot;going through the motions&quot; and have lost some muscle size, bodyweight and strength as a result. So far, I am happy with the HST program.

mdz
 
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