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Starting my fourth cycle today. My third cycle was disappointing though. While I did get about 1/2 an inch on my arms, I only gained 5 pounds. The previous 2 cycles were 15 and 12 each. This time I'll be trying 2x a day 3x a week.

I would NEVER skip the 10's. The 10's, at least for me, are the most productive, even more so than the neg's.

I wanted to see what others are lifting in the compound movements for 5rm. Squat 465 deadlift 365 dip 90 (body weight 202) chin 55 bench 240 bent row 240 military press 135

I would stick with just HST. My strength gains with HST are close to what I would get from HIT. They are even better with dips and chins when you factor in the increase in body weight. I would say that, at least for me, HST is very effective for strength gains. For my first cycle I found my 5...

After doing HIT/HD for a few weeks you won't gain any weight despite getting stronger each workout. I've done 430x20 in the squat at a bodyweight of 160. Nothing was more frustrating than getting stronger with no increase in size. :mad:

I've done two cycles and exceeded the 5RM's each time, except with curls in this last cycle. I made my 5RM and the next workout increased by 5 pounds and only got 4. I was shooting for 435x5 squat and hit 465x5 at the end of the cycle. Deadlifted 360x6, exceeding my max by 5RM by 35 pounds.

Finished second cycle on Wed. Started cycle at 186 and now weigh 202 (I lost 4 pounds during the SD, gained it back thru 15's). r bicep: 14 7/8 +7/8 l bicep: 14 3/4 +3/4 r thigh: 25 1/2 +1 l thigh: 25 3/8 +1 chest: 47

Good work Totentanz. I finished my second cycle last night. Before the W/O I was 202, a 12 pound gain. Gained 27 pounds altogether. Thanks again Bryan.

I've done two cycles, I'm finishing an additional week of neg's this week. I've gained 26 pounds so far and had no DOMS until the second week of 5's each time. And even that DOMS was only slight.

I agree with Kate, just keep going and make sure you eat enough. It's easy to slack off of calories as you gain. This happened to me the past week. I forgot that as one gains weight your calories per day have to increase. :confused:

Nozza: I was skeptical also. Just do the basic routine, eat over maintenance and sleep and you'll gain.

I know the feeling. I doubt you gained all that weight and it doesn't show. Did you take measurements, before and after?

Whoever told you a pound a month is a massive gain is wrong. I've been lifting for 15 years and I gained 23 pounds in the last 3.5 months. If you miss the target number of reps on the second or third set, then just do another set to hit the correct number of reps.

A lot of people have also posted on how their muscles feel through the 10's and negs. My arms in particular get very pumped and hard as a rock by the end of the workouts. I also feel harder and fuller through the cycle. Some people only do one week of 15's, that may help you. One thing I did in...

Ian: I did HIT for years and gained nothing for most of it, except strength. I came across this site because I was so tired of killing myself and not gaining any weight. I decided the worst that could happen is I don't gain a pound, so I was determined to give the program a shot and did the...

Just finished the 10's Friday and I'm up to 195 (second cycle). I went from 190 down to 186 during the SD and got back to 190 by the end of 15's. I'm hoping to gain 10 more through the 5's and negs. Weight gain is really noticeable now, a total of 20 pounds in three months. Thanks Bryan!

No, I'd been lifting for about 15 years. From what I understand though, the 15's are not for growth, the 10's, 5's and negs are. All I get size wise from the 15's is gaining back what I lose in the SD.

Fun: I'd drop the second set of 15's. I used the typical 15x1, 10x2 and 5x3 in my first cycle and gained 15 pounds. I lost 4 during the SD and gained it back during my 15's (last workout was last night).

28 lbs?! Wow, that's great skinny. How many cycles?

I'm big into turkey. I like to roast a turkey and after my family is done I make a soup out of it with brown rice and pearl barley. Very high in complex carbs and protein with little fat. I would stay away from tuna also. From what I read the mercury is a problem even with a can a day. If...