This is my first time doing HST. I'm 22 about 5'8" I would consider myself an experienced trainer, My ultimate goal is to compete in a natural bodybuilding show when i feel ready. I am doing this program looking for as much results as possible, looking to gain muscle, but for a while i will be cutting, so my main goal trying to lose fat to get into the single digit bodyfat %. I've always been a fan of increasing training frequency and i really believe this style of training will work great for me. I've read through the HST online book a couple of times and studied the concepts for a while, i did my RM assesment for 15's, 10's and 5's and tomorrow will be my first day of SD...I'll take a little over a week off then i'm excited to get started. I tried to set up my exercises in the right order with antagonist pairings. Here's my sample workout in order (w/o am/pm split): Squats (everyother day) Sets: 1 Leg Press (everyother day) Sets: 1 Leg Extension Sets: 2 Calf Raises Sets: 2 Incline Bench Sets: 2 T-Bar Row Sets: 2 Dips Sets: 1 Chins (wide and narrow) Sets: 2 Military Press Sets: 1 Lateral Raise Sets: 1 Bent Over Lateral (rear delt) Sets: 1 Tricep Extension Sets: 2 EZ Bar Curls Sets: 2 Shrugs Sets: 1 Total sets per week: Legs (9 sets) Calves (6 sets) Chest (9 sets) Back (12 sets) Shoulders (9 sets) Tri's (6 sets) Bi's (6 sets) Traps (3 sets) *I tend to go a little overboard on volume, so this program will be a test for me but I was wonder if you guys think i should add sets or decrease some sets (not including warm ups), for my first time doing HST. In the HST book Brayan says to..."do 2 sets per exercise during the 15s. Then do 2 sets during the first week of 10s, and 1 set during the second week of 10s. Then do 2 sets during the first week of 5s, and finish doing one set." Would it be ok to add another set of Dips and Military press? My cals will be below matinence because my primary goal is fat loss...but slightly higher on training days, MWF. Higher carbs on 15's and 10's, and about 30% of calories from carbs on the 5's. I'm really looking to get the most out of this program as possible so i was thinking about training 2x per day with the MWF split...i think that could be best for fat loss but it might not be best for my first time doing HST. And i will be doing cadio on off days.