im starting HST hypertrophy-specific training on tuesday

[Elite_Fry]

my friend did a 8 week cycle and recons he put on 8kg and only about 1-2% bf

 

[jeremys]

you sure that was the only 'cycle' he was doing? hehe

 

[scruples]

i am going into my 4th week of HST tomorrow w/a 9 day layoff before beginning the program

i see a difference in myself and on the scale (~5lbs, no doubt some of it is fat) - i have been eating everything, not very clean, but not too bad, plenty of calories and protein

i have been doing only one set per exercise (excluding light warmup sets) from the following list:

here they are:

squat
SLDL (not 3x/week, 1x or 2x at most)
Incline BB Bench
Dips (soon to be weighted)
Pullups
Cable Rows/T-Bar Rows/Bent Over BB Rows (switch these around)
BB Shrug
Shoulder Press 2x/week
Lat Raises/Rear Delt 1x/week (instead of shoulder press)
Standing DB curls
Triceps (number of different exercises used)
Standing calf raise
weighted decline bench situps

i get out of the gym in like 30-40 minutes, feel like i am also getting a cardiovascular workout, and am enjoying this program so far... i might try it for a second "cycle" after another "deconditioning" period to see if continued gains can be made, such as the program claims

 

[coolcolj]

It works better with more than 1 set IMO, for me anyway - well on some bodyparts. Arms work ok with one set, but the major compound moves need at least 2 sets

 

[skaman607]

pardon my stupidity but what does IMO mean?

 

[Tarheel]

IMO = In My Opinion

 

[skaman607]

thanks

 

[skaman607]

I am currently on the croos country team for my school, would running hurt the deconditioning?

 

[jeremys]

i think long-distance running would hurt mass gains anyways, unless you ate an insane amount

 

[Elite_Fry]

i was gonna start the routine but then actually read the page and thought WTF??
i dont understand the concept of doing less weights than you can handle. whats the good in that?