Greetings fellow musclemen!:
Thank you for all the information that seems very promising so far, hopefully it will help me in my quest for muscles very soon.
I am planning on starting my first HST cycle very soon. Apoligizes if my training history is a long read.
I believe in a force of divine love behind the whole of creation and building bigger stronger muscles is a stepping stone on the way to manifest and realize that divine love in everyday life.
Training background:
Was a pretty athletic high school tennis player until 18. From then on a there were many years without any excercise besides a few all nighters on the dance floor to throbbing electronic music.
After 30 I started to lose shape and at age 33 I entered a local sports club.
My starting stats were 179 cm, 70,5kg and 17,5% body fat.
From August 2008 to December 2008 I gained 6 kg of bodyweight to 77 kg and dropped body fat to about 14 %.
I guess this was the beginners gains. I trained with very High Intensity and low volume inspired by DC training among others online, normally about once a week for upper body, legs were trained less often, my daily life of standing commuting at trains and work causes me some tiredness and stiffness so when too tired I don't train legs although I am planning to improve my frequency of legs as well.
The training to failure must have taken its toll and in January 2009 I got injured with wrist tendonitis ( I have extremely thin wrists), very painful for a few days and it took me a month until next very light session. So in 2009 I dropped all the weight I had gained and was down to 68,5kg in August, training was kept very light about once a week.
In September 2009 I progressively improved my strength until November 2009. Cold winter and colds and until today I really haven't gained anything in strength or weight from a frequency of about 5 times a month for upper body trying to progressively increase the weights ala Stuart Mc Robert.
Starting stats before my first HST cycle 179cm ,71 kg, 12,6 % bodyfat.
My goal is to regain at least 3kg of weight hopefully mostly lean body mass and I will also start creatine supplementation again
The sports club in Tokyo where I work out is more leisurely recreational than geared towards weight lifting and bodybuilding and it doesn't have a squat rack and some other things but I will work with what there is.
So I have been planning my first HST cycle like this
(I am very open to suggestions and hints!)
And about lower back training and hyperextensions I really could use some suggestions about volume and frequency
The weight increments in kg to be used in the successive workouts performed Mon/Wed/Fri
Bench 15*2 22/ 25/ 25/ 27,5/ 27,5/ 30
10*2 30/ 32,5/ 35/ 35/ 37,5/ 40
5*3 35/ 37,5/ 40/ 42,5/ 45/ 47,5
Pecdec 15*2 25/ 25/ 35/ 35/ 35/ 35 I can only increase the weight by 10 at the time
10*2 35/ 35/ 35/ 45/ 45/ 45 in the pecdec machine, yes I know it's not a core excercise
5*2 35/ 45/ 45/ 45/ 55/ 55
Dumbbell shoulder press 15*2 6/ 6/ 7/ 7/ 8/ 8
10*2 7/ 8/ 8/ 9/ 9/ 10
5*3 9/ 9/ 10/ 11/ 11/ 12
Lateral raises 15*1 3/ 3/ 3/ 4/ 4/ 4
10*1 4/ 5/ 5/ 5/ 6/ 6
5*1 5/ 6/ 6/ 6/ 7/ 7 if I still have power I might do 2 sets
Triceps pushdpwn rope 15*2 7,5/ 10/ 10/ 10/ 12,5/ 12,5
10*2 10/ 12,5/ 12,5 12,5/ 15/ 15
5*3 12,5/ 12,5/ 15/ 15/ 15/ 17,5
Sitting cable row
I don't trust the staff at the club enough to teach me proper form of standing bent over rows which I tried but they hurt my lower back, I found that sitting cable row is the safest row I can do
15*2 25/ 27,5/ 30/ 32.5/ 32,5/ 35
10*2 30/ 32,5/ 35/ 35/ 37,5/ 40
15*2 32,5/ 35/ 37,5/ 40/ 42,5/ 45
Lat pull down to front
I would love to do chin ups or pull ups but at the moment I barely have the strength to do a handful so hopefully after a cycle or 2 I will get my strength up
15*2 25/ 27,5/ 30/ 32.5/ 32,5/ 35
10*2 30/ 32,5/ 35/ 35/ 37,5/ 40
15*2 32,5/ 35/ 37,5/ 40/ 42,5/ 45
I am not sure if it will be too taxing to do both rows or pulldowns continuously but since I am not going that heavy I will try and see if it is okay
Alternating dumbbell curls 15*2 5/ 5/ 6/ 6/ 7/ 7
10*2 6/ 7/ 7/ 8/ 8/ 9
5*3 9/ 9/ 10/ 11/ 11/ 12
Smith shrug
There is no free olympian bar or heavy enough dumbbells
15*2 40/ 45/ 47,5/ 50/ 52,5/ 55
10*2 47,5/ 52,5/ 55/ 57,5/ 60/ 65
5*3 52,5/ 57,5/ 60/ 65/ 67,5/ 72,5
Crunch machine 15*2 40/ 45/ 47,5/ 50/ 52,5/ 55
10*2 47,5/ 52,5/ 55/ 57,5/ 60/ 65
5*3 55/ 60/ 62,5/ 67,5 70/ 75
Since I have never trained leg much at all I will do Leg press at only every 2nd workout alternating with lighter leg extensions. There is no squat rack and I chose not to do smith squats
Leg press
15*2 80/ 90/ 100
10*2 90/ 100/ 110
5*3 100/ 110/ 120
Leg extensions 15*2 30/ 35/ 40
10*2 35/ 40/ 45
5*3 40/ 45/ 50
Leg curl
15*2 30/ 30/ 35/ 35/ 40/ 40
10*2 30/ 35/ 40/ 40/ 45/ 45
5*3 35/ 40/ 40/ 45/ 50/ 50
Lower back training since I don't do any dead lifts and like to improve my lower back strength I will be doing some hyperextensions, not sure about volume and frequency though. Any suggestions?
Until I figure something out I will start by doing 2 sets of 10 and increase towards 15, I will not use weighted hyperextensions in the beginning since I have never trained this frequently before and I am a little bit worried about overstraining my kind of weak lower back
Salutations to all and I will try to keep an update on my progression. I am planning to start this cycle on Monday August 9
Muskelman
Thank you for all the information that seems very promising so far, hopefully it will help me in my quest for muscles very soon.
I am planning on starting my first HST cycle very soon. Apoligizes if my training history is a long read.
I believe in a force of divine love behind the whole of creation and building bigger stronger muscles is a stepping stone on the way to manifest and realize that divine love in everyday life.
Training background:
Was a pretty athletic high school tennis player until 18. From then on a there were many years without any excercise besides a few all nighters on the dance floor to throbbing electronic music.
After 30 I started to lose shape and at age 33 I entered a local sports club.
My starting stats were 179 cm, 70,5kg and 17,5% body fat.
From August 2008 to December 2008 I gained 6 kg of bodyweight to 77 kg and dropped body fat to about 14 %.
I guess this was the beginners gains. I trained with very High Intensity and low volume inspired by DC training among others online, normally about once a week for upper body, legs were trained less often, my daily life of standing commuting at trains and work causes me some tiredness and stiffness so when too tired I don't train legs although I am planning to improve my frequency of legs as well.
The training to failure must have taken its toll and in January 2009 I got injured with wrist tendonitis ( I have extremely thin wrists), very painful for a few days and it took me a month until next very light session. So in 2009 I dropped all the weight I had gained and was down to 68,5kg in August, training was kept very light about once a week.
In September 2009 I progressively improved my strength until November 2009. Cold winter and colds and until today I really haven't gained anything in strength or weight from a frequency of about 5 times a month for upper body trying to progressively increase the weights ala Stuart Mc Robert.
Starting stats before my first HST cycle 179cm ,71 kg, 12,6 % bodyfat.
My goal is to regain at least 3kg of weight hopefully mostly lean body mass and I will also start creatine supplementation again
The sports club in Tokyo where I work out is more leisurely recreational than geared towards weight lifting and bodybuilding and it doesn't have a squat rack and some other things but I will work with what there is.
So I have been planning my first HST cycle like this
(I am very open to suggestions and hints!)
And about lower back training and hyperextensions I really could use some suggestions about volume and frequency
The weight increments in kg to be used in the successive workouts performed Mon/Wed/Fri
Bench 15*2 22/ 25/ 25/ 27,5/ 27,5/ 30
10*2 30/ 32,5/ 35/ 35/ 37,5/ 40
5*3 35/ 37,5/ 40/ 42,5/ 45/ 47,5
Pecdec 15*2 25/ 25/ 35/ 35/ 35/ 35 I can only increase the weight by 10 at the time
10*2 35/ 35/ 35/ 45/ 45/ 45 in the pecdec machine, yes I know it's not a core excercise
5*2 35/ 45/ 45/ 45/ 55/ 55
Dumbbell shoulder press 15*2 6/ 6/ 7/ 7/ 8/ 8
10*2 7/ 8/ 8/ 9/ 9/ 10
5*3 9/ 9/ 10/ 11/ 11/ 12
Lateral raises 15*1 3/ 3/ 3/ 4/ 4/ 4
10*1 4/ 5/ 5/ 5/ 6/ 6
5*1 5/ 6/ 6/ 6/ 7/ 7 if I still have power I might do 2 sets
Triceps pushdpwn rope 15*2 7,5/ 10/ 10/ 10/ 12,5/ 12,5
10*2 10/ 12,5/ 12,5 12,5/ 15/ 15
5*3 12,5/ 12,5/ 15/ 15/ 15/ 17,5
Sitting cable row
I don't trust the staff at the club enough to teach me proper form of standing bent over rows which I tried but they hurt my lower back, I found that sitting cable row is the safest row I can do
15*2 25/ 27,5/ 30/ 32.5/ 32,5/ 35
10*2 30/ 32,5/ 35/ 35/ 37,5/ 40
15*2 32,5/ 35/ 37,5/ 40/ 42,5/ 45
Lat pull down to front
I would love to do chin ups or pull ups but at the moment I barely have the strength to do a handful so hopefully after a cycle or 2 I will get my strength up
15*2 25/ 27,5/ 30/ 32.5/ 32,5/ 35
10*2 30/ 32,5/ 35/ 35/ 37,5/ 40
15*2 32,5/ 35/ 37,5/ 40/ 42,5/ 45
I am not sure if it will be too taxing to do both rows or pulldowns continuously but since I am not going that heavy I will try and see if it is okay
Alternating dumbbell curls 15*2 5/ 5/ 6/ 6/ 7/ 7
10*2 6/ 7/ 7/ 8/ 8/ 9
5*3 9/ 9/ 10/ 11/ 11/ 12
Smith shrug
There is no free olympian bar or heavy enough dumbbells
15*2 40/ 45/ 47,5/ 50/ 52,5/ 55
10*2 47,5/ 52,5/ 55/ 57,5/ 60/ 65
5*3 52,5/ 57,5/ 60/ 65/ 67,5/ 72,5
Crunch machine 15*2 40/ 45/ 47,5/ 50/ 52,5/ 55
10*2 47,5/ 52,5/ 55/ 57,5/ 60/ 65
5*3 55/ 60/ 62,5/ 67,5 70/ 75
Since I have never trained leg much at all I will do Leg press at only every 2nd workout alternating with lighter leg extensions. There is no squat rack and I chose not to do smith squats
Leg press
15*2 80/ 90/ 100
10*2 90/ 100/ 110
5*3 100/ 110/ 120
Leg extensions 15*2 30/ 35/ 40
10*2 35/ 40/ 45
5*3 40/ 45/ 50
Leg curl
15*2 30/ 30/ 35/ 35/ 40/ 40
10*2 30/ 35/ 40/ 40/ 45/ 45
5*3 35/ 40/ 40/ 45/ 50/ 50
Lower back training since I don't do any dead lifts and like to improve my lower back strength I will be doing some hyperextensions, not sure about volume and frequency though. Any suggestions?
Until I figure something out I will start by doing 2 sets of 10 and increase towards 15, I will not use weighted hyperextensions in the beginning since I have never trained this frequently before and I am a little bit worried about overstraining my kind of weak lower back
Salutations to all and I will try to keep an update on my progression. I am planning to start this cycle on Monday August 9
Muskelman