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Originally Posted by Ant Mitchell
0311, when you said your brother gained I think it was 7 lbs of muscle on this HST program, do you know which stage he made the most muscle gains? I'm assuming it was mainly in the last 4-6 rep cycle, but I was curious. thanks
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Second week of 8-10's through the 4-6 rep range. He did 3 weeks of 8-10, then stayed on the 4-6..Remember, if you ain't eating enough, nothing you will do will make you grow. I know it works, it's nothing complicated. You're hitting your muscles three times a week, not training to failure, and have plenty of days off for recovery. (not to mention progressive loading and a very good linnear periodization model!)
Realistically, worry about gaining 1-2, sometimes 3 pounds a week. If you aren't gaining any weight, then look at what you're eating on a daily basis and see what's missing. You've got a very result producing protocol. It proves the basis for the equation: Lifting is 80% DIET, 20% TRAINING