Question About Eating, Gains, and RM's

[mciarlo1287]

Thank you for reading my post first off. Next, I have two questions. I am going to finish my first 8 week cycle of HST this friday (went from 145 pounds to 151 which I guess is decent) and am wondering how many calories I should eat during the strategic deconditioning (the 9-14 day period). Also, I am going to start 15, 12, 10, 8, 6, 4RM's for 6 weeks of HST as stated in this topic (instead of 2 weeks of 15, 10 and 5s each):

When should I find my 12,8,6 and 4, RMs and how? (Same as as the 15, 10 or 5, or should I guesstimate and go from there by taking weights in between my existing?) Thanks in advance. Oh and here is my routine in case anyone wants to offer some tips (any would be greatly appreciated):

Shoulder Press/shoulder raises (alternate)
Leg Curl
Bench Press/Chest Fly (alternate)
Bicep curl
Tricep Pushdowns
Leg Ext'n
Trap Shrugs
Lat Pulldowns/Seated Rows (alternate)
calf raises

each one done 2 sets and i alternate the excersises m-w-f

 

[Lance]

Quote[/b] ]how many calories I should eat during the strategic deconditioning

Eat at maintenance calories.  You don't want to gain weight or lose weight while not working out.  You'll most likely gain fat or lose muscle that way.

Quote[/b] ]When should I find my 12,8,6 and 4, RMs and how? (Same as as the 15, 10 or 5, or should I guesstimate and go from there by taking weights in between my existing?)

Just like your 15, 10's, and 5's.  Go to the gym and find them for real, i'd separate the days though since you'll be going very near if not to failure.  For instance, Mon - 12's, Wed - 8's, Fri - 6's, Sun or following Mon - 4's, then SD for your next cycle.

Quote[/b] ]Shoulder Press/shoulder raises (alternate)

I wouldn't alternate these.  A heavy compound alternated with much lighter shoulder raises is not efficient.  You'd be better off just doing shoulder presses 3xweek , but alternating a heavy exercise with a light one will take away from load progression a bit.

Quote[/b] ]Bench Press/Chest Fly (alternate)

Same as above, alternating a compound move with an isolation.  Load progression is not as frequent and productive.  Either stick with the compound only or do both, same can go for shoulders.

Quote[/b] ]Leg Curl
Leg Ext'n

These are really inferior leg exercises.  Especially if they're your only leg movements.  Drop them and go for squats or leg press.  You can do deadlifts or SLDL's to hit the hammies.  Full squats in general hit the whole leg pretty good though.  Compound movements should form the bulk of your workout routine.

Quote[/b] ]Bicep curl
Tricep Pushdowns

There's nothing wrong with these, but when you get into your heavier weights you'd get more out of doing stretch movements.  Incline curls and a skull crusher variant (i like overhead DB extensions) will add more strain to your arms.  Since switching to them during heavy weight sessions i've seen a huge difference in arm development.  There have been different threads on arms and most agree, go with the stretch movement.  
Hope this helped, take care!  

 

[mciarlo1287]

Thanx for the info. I'll look into that. I think I will start doing leg presses and switch my arm excersises. Ugh, I can't wait to start again. I'm PUMPED!

 

[Lance]

Yeah i know, each cycle of HST i do is just too long. I allways find out new things or want to try new things and just can't wait for my next cycle to implement them.

Best of luck man!