Getting bigger rules

[casualbb]

After my two initial and very successful HST cycles (I added 17 pounds in like 4 months), it sorta just stopped working. I had complete faith in the principles, and still do, but something just wasn't happening. I was working out, I felt like I was eating a lot, but nothing was happening. I was getting a little fatter, that's it.

I posted up on the HST boards and they basically told me to up the volume and eat more, which I sorta knew but didn't want to admit.

So I did it.

Now, 3/4 of the way through the cycle, I'm up 8 pounds. Yes I'm a bit pudgier but whatever, I hit a new peak in size. My shoulders, legs, arms, and ESPECIALLY back are just much much bigger. It's so damn gratifying.

I'll post up some back pics when I finish. That was the most drastic change.

So I guess my point is: eating is your friend, and don't be paranoid about overtraining; higher volume can help. Just for example, I do 9 sets of squats and 6 sets of SLDL per week when I used to do 3 each. Recovery is not an issue and my back is the biggest it's ever been.

That is all.

 

[WalkingBeast]

After my two initial and very successful HST cycles (I added 17 pounds in like 4 months), it sorta just stopped working. I had complete faith in the principles, and still do, but something just wasn't happening. I was working out, I felt like I was eating a lot, but nothing was happening. I was getting a little fatter, that's it.

I posted up on the HST boards and they basically told me to up the volume and eat more, which I sorta knew but didn't want to admit.

So I did it.

Now, 3/4 of the way through the cycle, I'm up 8 pounds. Yes I'm a bit pudgier but whatever, I hit a new peak in size. My shoulders, legs, arms, and ESPECIALLY back are just much much bigger. It's so damn gratifying.

I'll post up some back pics when I finish. That was the most drastic change.

So I guess my point is: eating is your friend, and don't be paranoid about overtraining; higher volume can help. Just for example, I do 9 sets of squats and 6 sets of SLDL per week when I used to do 3 each. Recovery is not an issue and my back is the biggest it's ever been.

That is all.

Agreed. Great job!! Just like Ive been saying, High Volume is good, every set to failure is how I like to train. Great work!

 

[Toozee]

Sweet man! Glad to hear you got over that hump.

-2z-

 

[MattRecc]

awesome dude...i wish my body like high volume but i get better results from really low volume

 

[casualbb]

Well it sounds like really high volume on paper but remember that HST is a 3x/week fullbody routine. So every tu, th, sunday I do 3 sets of squats and 2 of SLDL. Spreading it out makes recovering a lot easier.

 

[Lord_Suston]

so now you need to eat some more

 

[bignate73]

so why arent you eating right now....again?

 

[casualbb]

haha I posted this up in between two snacks, each comprised of a big chunk of ground turkey and a big bowl of cheerios. But definitely remind me to eat more, that's where I tend to blow it.

 

[cmdubs]

Bro, I sent you a PM regarding HST. I wanna' get bigger too!

 

[leatherface]

Awesome gains man Progressing like crazy..
Thats what always gets me... not enough quite enough. I'm pretty good on the weekdays..but when the weekend comes my eating goes to shit

 

[bignate73]

time to eat casualbb!

down some eggnog with protein powder....GROW!!

 

[bignate73]

bump....

EAT!

 

[Debaser]

Re: Re: Getting bigger rules

Agreed. Great job!! Just like Ive been saying, High Volume is good, every set to failure is how I like to train. Great work!

Not trying to start a flamefest, but he's not training with volume or to failure. Quite the opposite, actually; HST is low volume and failure is only reached once every 2 weeks.

 

[WalkingBeast]

Re: Re: Re: Getting bigger rules

Not trying to start a flamefest, but he's not training with volume or to failure. Quite the opposite, actually; HST is low volume and failure is only reached once every 2 weeks.

His voulume appears to be triple what it was according to what he wrote. Definately high in comparison to his old routine. Though not "high" by my standards at all. Its all relative

 

[Arnold'sApprentice]

Re: Re: Getting bigger rules

Agreed. Great job!! Just like Ive been saying, High Volume is good, every set to failure is how I like to train. Great work!

what kind of frequency?

 

[WalkingBeast]

Re: Re: Re: Getting bigger rules

what kind of frequency?

What kind of frequency do I use? Its all in my training journal, though Ive had to take some time off due to a pulled muscle in my back. I train about 4-5 days a week. Using this split:

Monday: Back and deadlifts (20-30 sets total, lots of one rep sets on deads)
Tuesday: off
Wednesday: off
Thursday: Chest (flat bench only) (11 sets, 8-9 of them heavy)
Friday: Triceps and biceps (24+ sets depending)
Saturday: off
Sunday: Incline bench,speed bench,delts and rear delts (If I do delt work 30 or more sets)

Abs about 3-4 times a week also. Nothing seperate for legs at the moment. Have been more focused on deadlifts and variations lately. With the kind of weight and intensity Ive been using, four days tears me up pretty good. Progress was going real good before the pulled muscle. Look forward to getting back in the gym soon. Hope that helps

 

[coolcolj]

volume doesn't have to be per workout, it can be tallied per week and per month etc

if I workout everyday with 3 sets I'm doing just as much volume as someone who does 21 sets once a week, but chances are I'm going to tax the CNS much less and make fast strength gains