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(DRAGON @ Jan. 17 2010,7:55)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">one of the reasons i left this site was the resounding 'wanking' of studies i could not make head or tail of
try as i might there were many things i just could not get my head around.
even when you asked the regular more scientific posters to explain what we were reading, ( especially dan) you got an even more confusing answer half the time.
things that could /would make the site better:
updated studies to back hst, and explaintions as to why new studies dont; back hst. i.e. loads of frequency studies showing no difference between 2 and 3 days a week.
as it seems the front/vanilla guide hasn;t been updated since it was typed.
more studies in the reserch section ( with layman explainations of course
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I feel your pain...I felt like this many times over the years and had to ask redundent questions (sorry guys
).
So that being said this is the cliff notes of what I have learned over the years here and other places.
This is really all you need to know IMo to make great gains.
1) Work each bodypart 2 times a week, or 3 if doing HST.
2) Large muscle groups (Chest,Back,Legs) get 40 to 50 total reps twice a week. Or 80 to 100 total reps per week. HST does this over 3 days so volume is adjusted.
3) Make sure you are increasing the weight on the bar over time.
4)None of the above means crap unless you are eating enough calories and protein.
That's really all you need to know IMO to make gains for years!