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As someone working in the biomechanics / rehab field, I couldn't recommend this any more highly. Another recommendation would be Starting Strength by Mark Rippetoe - best coverage of bench, squat, deadlift, and clean I have ever seen (200 pages, 4 exercise - you do the math :D ) Nathan

O&G, I tested my T levels a few years back (I'm 35 now, was 29 at the time). Results came back low normal - 368ng/dL. (If I remember correctly normal is 200-1000 ng/DL). Assuming improved diet and actually working out ;) I think I can get this to 400ng/dL. Is that too low for decent gains...

Anyone have any links to charts that list various strength levels for given bodyweights? I'm looking for kind of a "good, fair, poor" rating on a variety of lifts - bench, squat, dead, clean, snatch, etc. maybe based on bodyweight.... Any ideas? Nathan

I voted clustering for the reasons stated by Bryan and Dan. Nathan

Thanks Dan. I am using a circuit of 2-3 sets of high reps (20-30) per set after my "heavy lifting clusters" to hit the erk 1/2 side of things as well as give me some cardio benefit - it takes about 20 minutes and gives me a sustained heart rate of about 130. I detest regular cardio...

Any particular reason 15 reps are used for the "burn sets" that stimulate erk 1/2? Any reason against using 20-30 rep sets? Given that the load is not the issue with erk1/2, I can't think of a reason, but I thought I'd ask the experts :D Nathan

I agree. However, a study by Homann (and recently corroborated by another who's name escapes me at the moment) 5-7 hours per week of exercise was associated with the highest level of satisfaction in personal appearance. I've found that this holds true for me as well. I use 5x week total body...

I'm staying out of the whole diet argument. As far as I can tell - meat = good, fruits/veggies = good, most grains = good (barring food allergy - gluten allergies suck). Anything else = edible, and the body can use it, but you may feel like crap. The whole organic debate? Last time I checked...

Lately with all I've learned from Vicious and dkm (by the way, great website Dan), I've moved my frequency to 4-5 times per week. I try to get 5 but some times life gets in the way and I only get 4. Cycles generally last 5-6 weeks as well. Nathan

I've been gone for a few weeks (my company actually expects me to work    how rude of them), and I return to find the thread in PDF form. Great job guys - all wisdom and knowledge in an easy to use format! I can now throw away the 110 page file I had before. Can't wait for the expansion...

A well deserved (and earned) accolade. Congratulations!

From Lyles board: and Elzi's comments: My science knowledge is weak (but thanks to you guys, improving  :) ), but is this correct?  I thought these so called pump-related factors had more of an effect on erk1/2. Comments, thoughts? Maybe I put too much emphasis on tension :D and not enough...

Congrats BIZ!

Thanks Dan! I tend to forget about erk1/2 and focus too musch on p38. I train as you do with clustering (set number of reps throughout cycle - sometimes slightly decreasing) but broke them up more. I see now the error of my ways early in the cycle. That's what I love about this board. Very...

DKM, Can you explain why this is? Because in the Customizing HST thread, this is pretty close to an exmple Vicious uses. Nathan

Perfect. More than I could have asked for / hoped for. :D This is pure genius. If I had heard this 10 years ago....

Perfect. More than I could have asked for / hoped for. :D This is pure genius. If I had heard this 10 years ago....

Jules - This is fantastic! I'm sure I'm not the only one here who appreciates your time and generosity! Just a couple of easy questions (Well, statements really, just want to know if I've got this straight): 1) If you're only goal is generic hypertrophy - just get big and strong, no...

Jules - This is fantastic! I'm sure I'm not the only one here who appreciates your time and generosity! Just a couple of easy questions (Well, statements really, just want to know if I've got this straight): 1) If you're only goal is generic hypertrophy - just get big and strong, no...

Fausto- You're right this is getting verrrryy technical! But that's partly why I wanted to do it. Many people tweak the original HST protocol with no concept of all the variables involved. If HST "classic" was to represent the most basic iteration for the vast majority of people, I...