I can't recall where I first read about HST, but I wanted to put on some size this winter and set my sights on putting together a HST program after I ran a 5k a few weeks ago. I did some reading, tested my 15, 10, & 5 RMs, and got lazy for a week and half - all of this leading up to today, when I started my first HST cycle. I am not used to sitting around and the SD the past 9 days really sucked. I think the longest I've went between training days in the past 2 years was about 3 days - and that was only because of the flu. I've done a lot of other programs over the past few years and have seen some decent results in most of them (novice effect). This year, I got into running a lot and did a lot of 'general physical preparedness' training, like CrossFit/Gym Jones, trying to build endurance. I have always been slim (about 140 - 145 lbs, 5'10") and found that I made a lot of quick progress with the endurance stuff, but my strength is lacking. I'm trying HST to gain some size and plan to move towards a more strength-focused program next year. I'm used to high volume, so at first I made a super-long list of exercises for my HST cycle I then whittled it down to 10 exercises, with some alternating every other workout (I really went back and forth on this far too many times before settling). : A AM: Bench Calf Raise Shrugs Leg Curls Pullups PM: Squat Standing Shoulder Press Curls DB Bent Over Rows Dips B AM: Bench Calf Raise Upright Rows Straight Leg Deadlift Pullups PM: Front Squat Standing Shoulder Press Curls Rear Delt Raise Dips I'm into deadlifts and kind of wish I'd put them in there somewhere, but I read that squatting and deadlifting can wear out your lower back (that's why I put front squats on the day I do SLDL, since I use more quad on the front squats than I do back squats - takes some of the work off my lower back). I would've probably been fine or I might've just alternated the squats and deads, but by the time I got all my RMs and everything I decided I'd just go forward with this and see what happens. I really had a tough time trying to keep it simple enough, but cover everything I wanted to work on. If I really love HST and do another cycle, I'm sure I'll know better what adjustments are necessary and will program it better. And of course, feedback is always helpful. Wish me luck!