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Thanks guys. Good point on the lower back, my friend followed this routine and had to alternate squats and deadlifts because he couldn't handle them both in the same workout. Although i follow this routine and all I'v developed is a very strong lower back. I'll add in incline presses.

Strength has a lot to do with size when you implement it in a hst fashion. More strength leads to heavier weights at the end of a cycle, a heavier load and more hypertrophy. Although hst doesn't implement training to failure on a regular basis, you do train to failure at the end of a cycle so...

Thanks guys, I didtnt go into diet because I'v been reading about it and I'm still far from sure what the ideal diet is. I'll add negatives. Cheers :)

some of them used untrained athletes, but then to address that criticism they started using trained ones Hass et. al. (2000) compared the effects of one set verses three sets in experienced recreational weightlifters. Both groups significantly improved muscular fitness and body composition...

Hey y'all, I'v been preaching to my friends about the good ways of HST and have had surpising difficulty summing up the principles so I made this -very basic- explanation, I hope that it will be read and constructive criticiscm offered. Cheers :D

GHD?

depends on the body part, I do chin ups and rows for back but thats the only muscle group I work from multiple angles. If you are too sore from two sets I would only do one. Why are you so sore, is this only in the eccentrics and really heavy stuff or all the time? Is your diet ok? I take a...

one set is fine, i do one set of all exercises. It works well, in fact, in my humble opinion, multiple sets of the sam exercise offer so little benefit there not worth the time, better to do another exercise that works the muscle (slightly) differently. only 2 out of 35 studies have shown a...

is HST linear?

I am inexperienced with O-lifts. However if you trust ECMG results the best front deltiod exercise is front raise, the best side exercise is side raise. So what about front raise side raise rear lateral raise My friend and I did this shoulder routine and his shoulders grew so much one guy...

whats a linear training programe as opposed to non-linear? excuse my ignorance.

You guys shouldn't be so sceptical of 'clean' food, of course eating a better diet is going to make you feel better, when your body has enough vitamins and minerals and doesn't have to deal with chemicals you will feel the difference. I eat this way too and never get ill, high energy levels, low...

good question, I never looked to see how old it was, guess I'll check next time before dispensing my 'wisdom'.

Have you tried using dumbells? I'm assuming you use barbells, you're probably inflexible, so stretching the shoulder daily will help. As for you rotator cuff, if you do more pulling than pushing exercises it may be internally rotated. Here's a link. http://www.pponline.co.uk/encyc/0812.htm...

You want more explosive power. To recruit your fast twitch muscle fibres all you have to do is move a big weight as fast as you can. There has been some research that suggests you can increase your proportion of fast twitch muscle fibres in your legs by doing a programme of heavy weights then...

take out the isolation exercises and abs, add them later in the cycle if you need them, it isn't necessary to do dips and flat bench in the same workout. Your abs will get worked more than enough by the compound exercises. otherwise, very good. If you must do this many exercises, doing them in...

I have read that only 2 out of 50 scientific studies show gains in size or strength from doing multiple sets of the same exercise as opposed to one set. However, there are a lot of educated people in this forum and I havn't heard much support (apart from fausto g ;) arguing that single work...

I finished my workout in ten minutes today, the gym was empty. I just started a cycle so the weights were ridicously light, I squatted with 20kg on the bar lol (first time doing full squats as opposed to partials) My workout was; squats (full) dips bent over row shoulder press chin ups All one...

How do you do single factor training? 5x5, are all sets to failure, what is the frequency?

fausto, do you do your pullovers with barbells, how do they compare to machine pullovers? cheers