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louno if you want you only need 1set hst .. for strenght just do a compounds only cycle and use smaller increments like 2 or 4lbs good luck :D

sounds like poor form..you must be rounding your back at the bottom of the squat try putting a couple of plates under your heals..or just squat to parrallel..good luck :D

nice one fausto :D

try and figure out which exercise caused you problems..and either stop them for a while or change them...bb bench press can cause rotator cuff problems..if you are doing this change to db press.

1set 15s 2sets 10s 3sets 5s is the recomendation but if you have been training for a few years this might not be enough for you..i do same as above but 2sets on 15s..give the one above a go if its not enough do more if its to hard do less..good luck :D

just spotted this on ironage.com DDBX America Level Offline Posts: 34 Natural Born Ironager HSIT Training « on: Today at 03:43:45 AM » -------------------------------------------------------------------------------- The best pure hypertrophy routine is a hybrid HST that works much...

why not do am workout mon, pm workout tue, and so on :D

fausto i have the same back problem as you for deadlifts..so i dont do them i do hyperextentions instead..i lie across two benches while my freind sits on my ankles hold a db to my chest and raise my upperbody..i found this good for my core strengh maybe in a couple of cycles i will try...

jester the problem with using power and olympic lifters as examples is they are mostly on gear..good luck with your training :D

did my first week of 15s then got flu... so starting back with 15s but doing everyday for 5 days then doing 2wks of 10s and 3wks of 5s..sd for 9 days at christmas..still going to rep out in the 5s and 1st wk of 10s :D

sorry for the late reply sun-tzu for instance chest is done on monday protein synthesis(growth) last for 36 hours then stops,so for the next 5 days the chest gets no growth..so the more you train your chest the more growth you will get.

after mixing whey or any protein shake with water ,when do you have to drink it is there a time limit before it degrades

2wks15s 2wks10s 2wks5s 2wks negs or carry on with 5s finish on fri sd start back a wk on mon 8wks training 9days sd good luck :D

sun-tzu the more often you train the better The reason HST calls for more frequent training is because the acute anabolic effects of training, such as increased protein synthesis, muscle-specific IGF-1 expression, and other factors involved in modulation of short term protein synthesis, only...

you wont get much load with db flyes

i might try something like that next cycle..at the moment just doing the vanilla 3x..repping out on 15s and dropping isos in the 5s..let us know how you go on. :)

ahrnold i do a 3x a wk workout..just pointing out that it is possible to do 5,as long as you adjust the volume ..good luck :D

i would say colby got it right with this Deadlift Squat Incline bench press Incline cable crossover Dips Lat Pulldowns or Chins Shoulder Press Calf raises Abs the only thing i would change is rear laterals for shoulder press simply because all the chest exercises work front delts and you have...

looks good are you doing isos on alternate days, ie, tu,th,sat.

its not recomended but light cardio ie walking on a gradient would be ok.