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I remember Dan stating that "palms facing" chins are a better lat exercise than wide grip chins (because of better stretch). It's been a long time since I last did close grip chins (I preferred the wide grip version) but I think I'll use them in my next cycle. Regards, Dimitris

I totally agree with Rob. The 15-10-5 rep ranges are there just to help us set up a cycle easier. Remember, HST is not a prescribed number of reps or sets, it's the principles. That being said, the purpose of the high reps is to fill your muscles up with lactic acid (as a preparation for later...

I have to agree with the other guys. Try to increase your frequency to 3x (or even more if you like) and then adjust your volume accordingly. If you feel you are doing too much, you can drop some isolation work, concentrating on the basic moves. And yeah, nutrition really helps...

Do not forget to SD, guys, it is an integral part of HST. This can also have psychological benefits. You do not need to live in the gym in order to grow. If you are really serious about this, use your time to plan your meals. I have found nutrition to be the single most important factor in this...

It is interesting that if you take a look back at your previous (pre-HST) years of training and try to remember when you made your best gains, you will find out that this happened when using HST principles, even if you were not aware of it at the time. Just think about it. Was it frequency, or...

I think that's a good idea. If you could organize the exercises in a way that allows load increases, that would be better. Just be careful when dealing with failure. Regards, Dimitris

Hey faz, I think the main problem here is that there is no progression during each 2-week block. It seems that you are taking the practice of alternating exercises to the extreme; a different exercise for each day. Sure, you progress as you move from the 15's to the 10's and so on, but what...

Yeah, I totally agree with the other guys. You are the only one who can decide what is enough/productive for you and what is not. As the FAQ says, if you are unsure about the volume, start with 1 set and work your way up from there if necessary. Do not worry about soreness, though. It is not a...

There isn't a definitive guideline about metabolic work. Most people start incorporating it in their programs when the number of reps per set gets pretty low (somewhere in the vicinity of the 5's, depending on their actual rep scheme). You may even opt not to do it every workout, but maybe every...

The purpose of metabolic work sets is to create an environment like that seen in occlusion studies. In other words, you are trying to activate the erk1/2 pathway (after activating the p38 pathway with your heavy sets). This is typically achieved by perfoming a high-rep set (15-20 reps), by using...

Let's say that you follow the standard 3x a week protocol, but you alternate deads and squats, as Fausto said. Then, over a 2-week period, each one of those exercises (deads and squats) is performed 3 times. Since there will be only 2 increments, you can start with a higher weight, use larger...

You can perform negatives with some exercises even if you train alone. For example, chins or dips, helping the concentric portion with your feet. With other exercises you can lift the weight using both arms (or legs) and then lower it with one. If the above is not an option, you could go on...

I agree with the cutting idea. It would be a real challenge to try to hold on to as much muscle as possible while leaning out. Plus it will make you look bigger. ;) Regards, Dimitris

The purpose of HST is growth. This is achieved by constantly applying an "effective" weight. The "effectiveness" of a weight is always relative to our current level of conditioning. That is why we can still grow by using weights the muscle has already seen before (after...

Got to agree with the others. Go on with what you are doing as long as you are gaining. Trying to imitate the pros' workouts can be (and usually is) a major trap. Everybody has got to manage his own training. He has found what is working for him. You should find what is working for you.

It is true that a 10 degree incline is not that much different from the flat bench... Anyway, I would suggest what the others have already said, i.e. dips. If you can't perform heavy dips, try a similar exercise, like decline bench. If you intend to continue with 4 sets for chest, then you...

Ah, joint problems are a different issue. I too have opted to drop arm isolations after the end of the 5's. Regards, Dimitris

Hi Omega, If this is your first cycle, I'd suggest that you keep it simple. 3x a week (MWF), full body workouts (mostly compound exercises) just to get the hang of it before you attempt to make any adjustments. You can always refer to the sample HST program laid out by Bryan on this site to get...

Welcome back ChuckGrill. :) Sure, no problem there. The Bryan himself has mentioned in another thread that he almost always supersets in order to save time. What's more, a great deal of people here train that way. So go ahead and try it. Regards, Dimitris

Hey Joe, What is your current chest routine? Which exercises and how many sets each? Do you alternate or not? How heavy do you go (5RM, 3RM, negatives)? Have you been growing steadily or not? How's your form? A common mistake with chest training is too much shoulder involvement. What about...