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There's nothing magical about the 5x5 variation BoSox laid out. Thanks for the attempted guidance, but I'll stick with my method. I have enough confidence in my own abilities to devise a routine.

The stretch helps make the muscle grow due to increased microtrauma caused while being elongated under load. That's my basic understanding through vicious, anyway. He or one of the more intelligent forum-goers could give you a more detailed explanation. In any case, they are a very stubborn...

As Totentanz said, eat more. This will be step one. Without a caloric excess you won't gain mass on any routine. It's a simple mathematical equation of calories in vs. calories out. Know that, initially, you may gain some weight due to extra water and the increase in calories. A person's...

Aaron, the goal of a powerlifter is to increase the total of their big three. They care about getting the best leverage in the lift, and putting up as much weight as possible. This is my understanding, anyway. You say that benching with an arch is almost like a decline. I could kind've see this...

Here's another example of the 5x5, as per Bill Starr: The Bill Starr Power Routine When I was a freshman in college, Bill Starr gave me this routine to follow. It was designed for off-season football and general strength training. In the first 16 weeks I was on it, I added about 35 pounds of...

I prefer to deadlift olympic style. Conventional stance, double overhand (and sometimes hooked) grip.

Big eating isn't a principle of HST. The 5x5 routine is great for strength and certainly throws on some extra mass as well. The only thing I would do is keep an eye on the joints. Feel any pain, then be sure to incorporate a week or two of 15's, just like HST. That, or do tedious, repetitious...

The load is extremely light. Even with a proper SD, the 15's aren't there for growth - that's just an added bonus. Their purpose is to prime joints and connective tissues for the heavier loading. In all honesty, I don't see why higher rep work can't be done in conjunction with lower rep work in...

Good to hear, Aaron. I know vicious opposes the flat bench due to the stress it places on the rotator cuffs. Could it be that people with longer limbs, or just taller people in general, have problems with the bench? I know you said you were 5'8" or so, which could explain why you don't have...

Uch, looks like I'll have clogged arteries. 4-6 jumbo eggs a day, combined with half a gallon of whole milk. Heart attack, here I come!

I've come to a conclusion on my own due to being up all night with nothing to do, but input would still be appreciated. Check the other thread I made titled - A 5x5-HST Hybrid.

I figured I'd make a second post regarding my diet, for those interested. I eat 5000 calories a day. Finally I've managed to start adding weight. I spent roughly $60 a week on food (I'm very frugal - I need to be), and eat every three hours, six times a day. I would eat less frequently, but I...

I got bored and started looking at the best possible route to take to continue to add strength and mass. Due to my job, which requires 15-20 hours of physical labor spread across the weekdays, I would benefit little from the 15's and 10's in way of hypertrophy. Though HST is appealing, it...

Doesn't a PLing form of benching take away from the pecs and place more emphasis on the triceps and deltoids? If so, wouldn't benching in this manner (an extreme arch) be suboptimal for hypertrophy of the chest?

Lower rep ranges shouldn't damage your joints or connective tissues too much, despite being older. Two weeks of 15's should be sufficient. These can be skipped in the future, so long as you felt no previous joint problems at the end of your previous cycle. Going to failure, rapid strength...

I've heard the same thing, and I want to say I know it to be true, but I have no studies to point to. I'm not one to collect those sort've things. I just read up on them, but never save anything.

Tch, dangit...he's back? Just kidding, old friend. Nice to have you back with us.

I feel I tend to complicate some things in an attempt to perfect my training. I get caught up in such little details, that I don't look at some of the clear-cut stuff that's right in front of me. For example, ab training has so much complexity behind it, that it's become a chore to think about...

The best possibly thing you could do for your upper back complex would be power shrugs. Nothing stimulates the back muscles (the upper, especially) like some nice explosive pulling. Look at the backs of most any olylifter. They have some awesome development, and they're strong. I wouldn't shy...

Biceps, squats, bench and SLDLs aren't exercises. Also, biceps are NOT a main muscle group. Uch, focus on increasing your benching, rowing, squatting, deadlifting, chinup and dip weights. You'll grow, assuming you're eating properly. You don't need to do much else, until you're ready for some...