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As I read through the threads, I can't help but wonder if everybody feels as if they have all the answers to their questions. After all, the purpose of this ancient board is to provide answers to people's questions. Sometimes there gets to be so many threads that its difficult to find what you...

Brad Schoenfeld just published a nice review on volume. https://www.researchgate.net/publication/322023636_Evidence-Based_Guidelines_for_Resistance_Training_Volume_to_Maximize_Muscle_Hypertrophy

I think the only issue with organisation would be to take care of the low back. Two or more movements requiring a lot of low back input could be too much. I might alternate squat with leg press if you have access to the equipment.

Mikey! Wow, so great to see you. I look forward to hearing about your educational experiences and the thoughts and ideas they have inspired. As you can see, the board look/feel is still pretty rudimentary, but the expertise around here is second to none. So glad you decided to stop in and say...

That has been my experience as well. :) During your workouts, however they are put together, always think long term. I now have 40 years of weight training under my belt and I would never have made it this long had I not always thought about my future health (health = injuries) and how doing...

Hi Mojo77. Its also important to note that "HST" is not a specific routine, it is a set of principles based on the physiology of training-induced muscle growth. One underlying principle is, "The effectiveness of any load depends on the condition of the muscle at the time to load is applied."...

All great replies. I'll just add a couple comments. With resistance training, there are two underlying stimuli for muscle growth, mechanical load, and metabolic stress. Each has distinct recovery requirements. Mechanical load requires longer periods of recovery because it can induce damage...

Welcome Cross!

The impact of antioxidants is tied closely to timing. The stimulus from exercise is acute. It is during that window (during and a short while afterwards) where the body should be left to deal with the stress on its own. So to minimize the impact of antioxidant supplements on adaptations to...

That's precisely the question. What research that has been done thus far points to a possibility, but nothing definitive at this point. A link between oxidative stress and hypertrophy has been mapped for cardiac muscle cells (J. Biol. Chem. 1999, 274, 19323–19328). But the only trial I know of...

We know that oxidative stress triggers (or can trigger) beneficial pathways. In my dissertation I will need to provide a review of the data exploring the connection between oxidative stress and signaling pathways. pH may also play a role. Unsequestered calcium ions as well. My money is on oxidants.

Thanks, yes it has been too long! Keep in mind that you're dealing with a moving target. If you find yourself unable to recover between workouts, you must either decrease frequency or decrease volume. My suggestion is to decrease volume because I think high frequency is more advantageous than...

As for research I recently conducted a clinical trial on blood flow restriction. The question was to see if it is the total time of occlusion that is responsible for the beneficial effects. I compared continuous occlusion (all four sets done under constant occlusion), intermittent occlusion...

You mention that you put on more weight than the calories would explain. That tells you that it is water. Keep in mind that carbs/insulin has a direct effect on the kidneys and causes water retention. Once insulin drops kidneys open up and water is lost again. Actual meaningful fat gain takes...

Here's a nice one in support of Strategic Deconditioning.

HST and this site has always been a labor of love. It has been an important part of my life and personal history. I personally am not walking away or shutting down this site. I've always relied on the generosity of others just to keep this site up and running and have been very fortunate to...

I'm going to make an effort to get back here much more often. As you can see there are web admin issues that need some attention too. But, for what it's worth, I've continued to research muscle hypertrophy over the years and am anxious to help folks out where I can.

Wow mickc 1965! You've been keeping this log updated for 3 years! That' impressive.

I think rather than reducing frequency, and better option might be reducing volume. So reduce the draining impact of each workout rather than reducing the number of workouts.

I know it sounds crazy but I am still working on my dissertation. It has been a long 5 years...