arms gained 1inch in 2 weeks on HST!!!

[spade]

last time i measured my arms, they were at 13" and a was on week 2 of HST then.. i was doing 15reps that time.. now, i just finished week 4 of HST, doing 10rep maxes... i was amazed when i measured my arms and found out they gained 1 inch!!! what makes it more convincing is the sudden appearance of stretch marks on my arms... now my arms are at 14 inches, not so big, but now im really convinced that HST really works!!

whats more amazing is the fact the i kinda messed up the first 4 weeks of HST, both the 15 and 10 rep mesocycles, since i got messed up with the progression of weights and stalled on some exercises.. and i wasn't exactly following a great diet too... now, im really gonna take the last 4 weeks of HST seriously, and not mess up on the planned progression so as to gain more muscle..

i posted this for the dudes out there who want to get bigger, HST really works.

for biceps, i was only doing barbell curls.. all exercises i did were compounds.. i think it was more of the triceps that gained size tho... hope this helps anyone looking for a new routine.

[bigrob80]

did ur legs get any bigger on HST ?

[AcousticDoc]

what is the HST workout (still relatively new here)?

[boostedbatman]

Good stuff
Dont forget that the lower reps will have a much greater gain as well
Keep us posted on last 4 weeks
Maybe drop the reps again and up the weights

[Nightwolfer]

nice i recently got my arms to blow up too ,ive been working out strenght related programs this last year and thuahgt it was time for some hyperthophy decided to do a split , at first i thaught it was gona be a waste of time but dam my arms have grown 1 cm in just 2 weeks :P

[spade]

Originally Posted by bigrob80

did ur legs get any bigger on HST ?

they were already big after doin rippetoes, and got a bit more bigger on hst.. the main problem i encountered was the planned progression, since some machines only go up in 15 pound increments.. i usually only increase 5-10lbs per workout, and this has been hard since i stalled on most excercises..

i will be keeping strict progression and form during excercise on the last 4 weeks.. ill keep you guys updated..

btw, what do you think is more effective in hypertrophy? doing another cycle of 5rm's or negatives?

[adpayne]

Originally Posted by spade

the main problem i encountered was the planned progression, since some machines only go up in 15 pound increments..

I hope you are using more than just machines in your workout, but to get around the increment issue you were having - hang a 5lb plate off the pin in the weight stack.

Art

[Eurostar]

Machines work out slow twitch muscle fibers, free weights work out slow AND fast twitch muscle fibers. I only use free weights i never use machines. Its also easier to lift with machines, i can lift much more on a machine than on free weights.

[RTW2]

Originally Posted by AcousticDoc

what is the HST workout (still relatively new here)?

http://www.bodybuilding.com/fun/wotw39.htm

[michael0890]

lol what is hst

[browncmp]

HST wont make my chest bigger thats for damn sure. I do more reps of incline in 1 workout than youd do in a whole week on this program. The routine seems to forget the fact that you must strike all muscles from all angles... Incline doesnt do that. Squats... yeah right. 4 sets Im not even warmed up. What about hams, ad/ab ductions and isolating the quads? This seems more like a workout for somebody who, A. has no time and just wants a quick pick me up, B. somebody who really doenst know jack **** about muscles and how to fully exercise them, or C. all of the above. I did a routine like this about 3 years ago for 8 weeks. Biggest difference, it worked different angles of each muscle. Even that didnt do much after the 8 weeks ended. I suppose its just me, but this is a waste of time. Youd be better off training 5 days a week, isolating and PROPERLY working individual muscles. Maybe if I was back in the army, Id do this for PT with the platoon simply cause it would challenge the beginners, and be an easy day for the guys already in shape.

[spade]

Originally Posted by adpayne

I hope you are using more than just machines in your workout, but to get around the increment issue you were having - hang a 5lb plate off the pin in the weight stack.

Art

i use a combination of machines and free weights.. i do 2 exercises on a machine, and the rest with a barbell.. i do dips on a machine since i dont have anyway of increasing the weight past my body weight..

[spade]

Originally Posted by browncmp

HST wont make my chest bigger thats for damn sure. I do more reps of incline in 1 workout than youd do in a whole week on this program. The routine seems to forget the fact that you must strike all muscles from all angles... Incline doesnt do that. Squats... yeah right. 4 sets Im not even warmed up. What about hams, ad/ab ductions and isolating the quads? This seems more like a workout for somebody who, A. has no time and just wants a quick pick me up, B. somebody who really doenst know jack **** about muscles and how to fully exercise them, or C. all of the above. I did a routine like this about 3 years ago for 8 weeks. Biggest difference, it worked different angles of each muscle. Even that didnt do much after the 8 weeks ended. I suppose its just me, but this is a waste of time. Youd be better off training 5 days a week, isolating and PROPERLY working individual muscles. Maybe if I was back in the army, Id do this for PT with the platoon simply cause it would challenge the beginners, and be an easy day for the guys already in shape.

dont say that this program is useless.. i mean cmon, different programs have different principles depending on what specific goal you want to achieve. if you really know what HST is, then you cant say its useless since you can modify the type of exercises in the routine. meaning, you can work every muscle of your body. and if you really know so much about working out, then you would also know that its not the number of REPS that increases muscle size and promotes hypertrophy, but the INTENSITY of the exercise. and planned progression by constantly increasing your workload. which contradicts what you said about this being an easy workout.

and besides, you cant say its easy since you havent tried HST yet, and the routine gets harder every workout as you would have to break your RM's on each cycle. so therefore, it seems that you are the one who doesnt know ****.(know offense but i know many will agree with me)

peace

[Stanco]

HST is a scientifically proven training routine.

5 day a week programs focusing on isolation exercises have no scientific value at all and are only used to good use by 250 lb+ bodybuilders who are only looking for muscle definition, serparation and shape, not muscle growth.

[spade]

Originally Posted by Stanco

HST is a scientifically proven training routine.

5 day a week programs focusing on isolation exercises have no scientific value at all and are only used to good use by 250 lb+ bodybuilders who are only looking for muscle definition, serparation and shape, not muscle growth.

see i told ya.. HST is definitely a proven and effective program. not that its the best, but its for real.

[olinerules87]

Originally Posted by Eurostar

Machines work out slow twitch muscle fibers, free weights work out slow AND fast twitch muscle fibers. I only use free weights i never use machines. Its also easier to lift with machines, i can lift much more on a machine than on free weights.

machines can work fast twich fibers too dontchaknow?

[Defiant1]

Originally Posted by Stanco

HST is a scientifically proven training routine.

5 day a week programs focusing on isolation exercises have no scientific value at all and are only used to good use by 250 lb+ bodybuilders who are only looking for muscle definition, serparation and shape, not muscle growth.

I don't have a problem with HST, but you are simply misstating things.

HST is no more based on science than any other routine. It is based on some INTERPRETATIONS of SOME science (1 set, high frequency, exercise selection etc).

That is FAR different from "scientifically proven".

What happened to the OP is a CLASSIC example of what happens during a deload. I suspect he was ready for one. I doubt his arms will continue to grow 1 inch every two weeks.

Arthur Jones of Nautilus used to put 1/2 on guys arms in a few days.....by not having them train at all. It doesn't mean that not training will lead to huge arms.

Again, I don't have a problem with HST at all.

I do have a problem with overstatement of ideas.

[spade]

aww.. why are you doubting that i wont grow? i know i WILL grow, and ill make it happen.