Hypertrophy Specific Training Results

Instead of trying to fool the gods of karma by throwing worthless quarter-sized washers into the bottomless wishing well of the web, I’m actually going to ante up and post something that might actually be useful to somebody. I just finished a six-week cycle of Hypertrophy Specific Training and here’s my take on it… first, though, here are a couple of links: HST as summarized at T-Mag, my previous routine and diet, and how HST makes you look like a wussy… and here’s my $0.25:

I started this program coming off of a chronic hypocaloric (-1000 kcal) carb-restricted (100 grams) diet that I had used to get into summer swimsuit shape. By the time I finished my cutting cycle I was 155 lbs. I used HST to transition out of my hypocaloric diet to achieve a mild hypercaloric state (+500 kcal) and a more reasonable carbohydrate intake (200 grams). For phase one of HST training, the 15 rep max stuff, I was at 500 kcal under maintenance. For phase two, the 10 rep max stuff, I was at maintenance calories. And for phase 3, the 5 rep max stuff, I was at my hypercaloric goal. Using this diet approach I now weigh 161 lbs. I didn’t use any highfalutin fat measurements, just my finely calibrated eye and a well-lit mirror. So I gained six pounds of which one pound is fat. Glycogen would be the X factor in my new weight. Of my new five pounds of lean body mass, how much is muscle and how much is glycogen repletion? I know 100 grams of carbs is by no means ketosis-low, but is it low enough to cause glycogen depletion? The low carb intake did screw with my body because the blood work I had done indicated abnormal TSH levels (here). Those are the facts.

Personally, I did all right on this program. I give myself an A on following the workout routine and schedule. I rate myself B- on my diet, because the week between my brother’s wedding and Labor Day I dropped the ball. I kept my calories up, but the quality of food was poor (i.e., processed carbs, poor meal combinations, etc.) and I slacked on the food log. I get a big old NA for supplementation since I only supplemented with protein powders and multivitamins.

This program is quite the psychological roller coaster. At first, I felt like a wuss lifting 50 lbs less than my 15 rep max. Talk about easy; I felt like I was putting forth little effort and like I wasn’t spending enough time in the gym. The break from intensity was a welcome respite and it reinvigorated me for my 15 rep max. For the first four weeks I was really digging the quick low intensity workouts that would eventually build to one killer leave-me-on-the-floor-weeping work out. But, for the last two weeks I was getting extremely bored with the routine. Come on, I did the same exact workout three times a week for six weeks and it began to wear on me. I don’t think I could’ve done another day of this mundane workout.

I plan on keeping HST in my bag-o-tricks for another time when I’m feeling over trained or for when I’m spending too much time in the gym. I really liked using it to come off my diet, though. The next time I do a HST routine I will alter the weight increments for the preacher curl and skull crushers, or whatever biceps and triceps lifts I choose. I was using the standard 10-lbs increments that left me pushing practically nothing on those lifts. Bi’s and tri’s are smaller muscles that should respond just as well to smaller weight increases like 5 lbs.

And that’s a wrap.

...and so it was written, shenry at 9/05/2002 07:52:00 AM.
...and so it was appended with .