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Bob covered them all. I will just add in using these compounds keep your ego at the door and learn to lift slower and more controlled. This make sure you having sufficient TUT (time under tension) and this will do wonders for muscle growth if you are not doing this already.

Well its tough to give you a perfect answer without knowing what your workout looks like and diet. Are you a hardgainer? Are you eating sufficient calories? Maybe your are doing too much arm work ( volume ) or not enough. But here are some guildelines. I would say stick with mostly compound...

I second Chiefhog. I came from almost 10 years of training old fashioned one bodypart per day 20 sets per muscle. So when I saw HST i was like come on it cant be this simple. Well it is HST is the best thing that every happened to me as far as training goes. It cuts through all the crap or...

Thanks guys yeah the bodyfat was recently test at 8.7% but I barely have the abs I wish I had i guess it is from all the years of not working them. They are coming along better now that I have started training them with 2 sets day and with weighted abs. Just would think at that bodyfat they...

Thanks JV that definatly helps. Spoken by a soon to be expert! To give you and idea JV of what my routine is I will post it. I am expirementing this time around with just upper body routine...simply b/c I am hard headed and want to bulkup up top and then I will get back to legs next cycle. 10...

Not to sound like a beginner, B/c I have over year of HST expeirence and 10 years lifting, but I do want to continue with the question a bit further. I too, maybe out of habit still use pec dec, side lateral raises and other isolation exercises. Maybe b/c its 10 years of habit? However I use...

Fausto and Totentaz I think that is awesome. My wife and I are building our dream home in about a year and a half. We have just finished the plans and after we get the house arranged properly I want to slowly start building my own gym. I have never had the right equipment to workout in the...

Thanks guys for the science! :D and for the record I just want a healthy child dont care if girl or boy! Its just that I believe there are two major issue with America Issue 1 is we are the most in debt country in the world and I am a financial advisor so I can help the child with that I...

Thanks DKM will do! Second Babya no he has no choice what so ever!!! He will be forced to go to the dungeon everyday and lift lift and lift! My goodness you make it sound like i was going to slave drive the kid

Thanks DKM I can always rely on your knowledge and not to worry you to death with question but just one more...its a little off topic but here goes. My wife and I are expecting our first child and even though we dont know the sex if its a boy I would like to get him into fitness when he is...

Just curious. Say if all you had were 45 pounds dumbells and you did these say for 3 sets for chest everyday for a year? Would we get hypertrophy??? Just curious what the science say behind not increasing load and say not eating enough calories...I know that in the past I have not done enough...

I will take a stabb...not sure if this will be the BEST HST routine but it will be routine need b/c what I am going to recommend may not be true HST but here goes. Saturday Compound movements Heavy Dumbell bench press 5 sets Heavy Bent over rows 5 sets Heavy Shoulder Press 5 sets Heavy Squats...

Agree with Biz on the changing of exercises even way before HST I believed there was no shaping exercises so I stuck with just compound or mass movements. I would pick 1 exercise and hammer at it for a while just to judge your strength progress.

And to think I have been wasting all this time trying to figure out our secret handshake!

DKM while I am asking off the wall questions, what determines HST Expert level? Is that something Bryan only delegates???

First question is about the forum. I have been member for a while and still could not tell you what the letter looking symbol beside the left column of the forum means. Sometime it has ? mark in there and other time its blank or has a letter looking symbol??? What does it mean? for Curiousity...

I too hate cardio! That being said some people have to have it, but in my opinion unless you are wanting to get down to like 5 % bf, I would prolong it as long as i could and stick with the weights. I would workout 6 days a week keeping sets to normal and upping the frequency of my training. I...

Dan I am curious how is that 3 times a day frequency working for you? Never seen that approach prob b/c its not pratical for most of us...but I would like for you to share your results with the increased frequency. My guess is you have to eat, eat and eat??? Correct? Also without getting to...

Hey guys I have been out of town for 2 weeks and not able to train adequatly and well why I was sitting on my butt I ponder many different HST questions some simple and not..so bare with me if you dont mind..lol :D First question does dumbell bench press on a 10 degree incline hit the entire...