End of first HST cycle

[david_diesel]

Ok Guys I'm finishing up my first HST ever. Two more workouts left in the 2 rep range. Using some negatives in there as well. I managed to gain in just under 8 weeks time 12-14 lbs. I started @ 162 and I fluctuate between 174 and 176 right now. I've been eating 3100 calories daily for the most part. There are some days where I just can't take another bite of food. Diet has been extremely clean for a bulk.

I haven't made any weight gains for about 3 weeks now. So what do you think of the results. Does that seem about right. I was hoping to pack on close to 15 during this phase but it seems like my body just doesn't want to grow anymore at this time. Perhaps after my 2 week break I will start to grow again. I love seeing the weight come on but I hate that all my pants won't button anymore. I've been walking around with the top button undone and am currently using my belt to mask the new "comfort fit". So like I said, is this about right? I didn't use any anabolics, just food

 

[Behemoth]

If you haven't made any weight gains in 3 weeks, it's because you didn't adjust your caloric intake as you grew.

 

[pullinbig]

congrats on the gains. 12 lbs in 8 weeks drug free is tremendous.

 

[Behemoth]

Are you planning another HST cycle after this one? I find that it works best if you do a couple HST cycles, then take a break from HST and do something like 5x5 or whatever you prefer to get your strength up, then your next HST cycle will be really productive.

Also, how extensively are you using the negatives? If you aren't getting much growth during negatives, try throwing in a 15 rep set with a lighter weight for each bodypart after your workout, it takes care of the metabolic work and often helps with growth a lot.

Usually people make insane gains like yours during their first few HST cycles, but then it starts to taper off to more reasonable gains, that's why I suggest doing a strength training routine between every few HST cycles, because then you can use much larger increments during HST and your maxes will be a lot higher.

 

[Insane_Man]

A lot of the weight gain during the 15s and such is water and intramuscular fluid. Of course throughout the cycle you're going to turn that into solid weight. I don't think you did anything wrong in those 3 weeks.

But if your gains ever slow down when you don't think they should be, upping the carbs is a safe bet to throw some extra weight on.

 

[david_diesel]

Thanks guys for all the encouraging replies. They mean a lot to me. I have found myself really struggling to take in 3100 calories during this bulk. I tried to keep all of my calories relatively clean. I think perhaps thats where I need adjustment. I would allow myself 5 cheat meals throughout the week. Thats 5 meals not days, so in reality it was like 5/7th's day worth of food. Every morning I'd make myself protein pancakes and guzzle a shake with a banana. I'd start putting together the rest of the days meals and I would be gagging through the whole thing. Chicken makes me gag now, ground sirloin was getting to me too. I know I could have made some more gains if I'd eaten more but I just couldn't do it. So, I'll settle for what I have now. I know I'll probably drop a few lbs once I go back to maintenence but I'm pretty sure the second time around I'll be able to pick it up again.

My goal is 180 by march. Then I plan to eat maintenece while using t-bol and EQ to help myself harden and lean out.

I have a few questions to add while we're at it.
* The second time around I was considering using a low dose of T-bol to aid in my gains. I'm hoping to maybe get some appetite increase from it, hence making eating the correct amount of calories easier. I was planning on doing this for 4 weeks. Do you think that is long enough? I've heard t-bol stops working right around 4 weeks.

* Have any of you ever had any GI problems from drinking ISOPure lo-carb protein? I have always had stomach distress from that stuff. Tastes great tho. I think I may switch back to ON Whey

Anyhow, thanks again for the replies.

 

[Behemoth]

I wouldn't bother using anything for a while. I'm not even sure HST works that well with assistance. But if I were you, I'd wait until later. I wouldn't bother leaning out at 180 either. You're at about 175 right now, you should be able to go beyond 180 by March, I think, if you keep going like you have... but you're really going to have to start pouding down the calories.
If you want an easier way to get calories, allow yourself more "unclean" meals. You could also try things like adding olive oil to your protein shakes. Olive oil has a buttload of calories. I know how hard it can be to eat, but I hit 3100 calores at least, daily, just to maintain my weight. Imagine having to go to 4000 a day when you want to bulk. But it's a lot easier if you add more fats and stuff like that, so try the olive oil. It tastes like you are dying, but it works.

Are you going to SD then start another HST cycle? What's your routine look like? Have your maxes increased a lot? My maxes only increased like 5-10 pounds with HST, but I gained significant size.

 

[david_diesel]

Behemoth
Currently I plan on doing an SD in a few days. I have my workout today and one on Monday to finish up with. I am going to start up another HST cycle, except maybe do it for only six weeks this time. I've heard some people say you can skip the 15's but I'm not sure, I'll have to do some more reading on Brian's site. During this time I was planning on eating maintenece and giving my stomach a break. It's gotten to the point where my gut is distended all day, I don't care for food much and I'm just not motivated to consume as many calories right now. I'm going to get to 180 or a lil beyond...there's no doubt about that. I've set that as my goal and right now it's 5 lbs away...there's no way I'm going to fail on this. I've always been strict with my diet and it just feels wrong eating "unclean" but if it's the only way to get more calories then so be it. I worry about excess BF but hell, I guess that's what Clen is for right? I remember a few years ago making these shakes that were close to 800 calories , they had flax in them with protein, SF Ice cream and some diced pineapple. Perhaps, I'll give those a try again.

My routine goes like this. 3 days/week, 2 sets per excersise.
Squats
Leg Extensions
Inc Bench press
Seated rows or Pullups ( alternated every other workout)
Military Press
Shrugs
BB Curls
Rope pulldowns or french press ( alternated every other workout)
Calf raises
Crunches

I haven't noticed my maxes go up too much. Pretty similar to what you said yours were. I can't work negatives too effectively because I have no training partner so the weight still has to be manageable for me to unrack/re-rack. i know I've probably made some mistakes but like I said, this is my first time with HST, I'm actually pretty impressed with the results so far. I just think I'm a little hard on myself. Thanks for the input

 

[Behemoth]

I know what you mean about no training partner. I did HST at home. You can manage negatives on some exercises, if you are creative. Chins/pullups, for example. Use a chair, jump, or whatever to get to the top, then lower yourself down on the eccentric - negatives on chins seems like the only thing that gets my lats growing these days. Curls you can do one handed, using two hands on the concentric, then lowering one handed on the eccentric, etc etc.

Actually, I think there is a guide to doing negatives alone on the HST forums somewhere.

Don't be too hard on yourself. Your results are great. I gained ten pounds on my first HST cycle, so you've got me beat. Plus only 6 or 7 of those pounds were muscle, so... do you post on the HST forums at all? One of my friends posts there quite frequently.

 

[david_diesel]

Every once in a while I post on HST. There's some guys over there who really have this stuff nailed down to a science. They even have methods about tweaking the HST routine.

I am working out at home too. The apartment complex I live in has a gym. It's one of those all in one type of things with weight stacks. There's also a rack with dumbells up to 50 lbs. Some cardio stuff. Not too bad for home stuff. Hopefully someone bought me a membership to a gym this year for x-mas.

I definitely like HST, I've never made gains like this before. Thanks for the advice, Lets see how much I keep while I SD. BTW Behemoth, What are your stats, just curious. I'm hardly 5'8" so I was thinking 180 @8% this summer should be a world of difference over 165 @ 8% which is what I was last summer

 

[Behemoth]

Oh, well if your 5'8 then yeah, that should look real good. For some reason I always assume everyone is my height. At 5'8 then, you're doing quite well.

I'm about 6'1 currently hovering around 210-215 pounds, depending on what I ate the day before and at probably 8%. I just got done cutting. I started a 14 week test cycle yesterday, I might give HST a try again during part of my cycle at least.

My HST routine usually looks like this:

Deadlifts
Bentover Rows
Weighted Chins
Weighted Dips
Incline Bench
Military Press
Squats
Good Mornings

The thing that is funny about HST is how your workouts can seem so short, yet you still get good results. If all you want is size and you aren't worried too much about strength gains, it's great. Like I said though, you definitely should throw in a strength training cycle between every few HST cycles, it will make your later HST cycles much more effective in my opinion.