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# 1 seems fine # 2 You are going for a burn. So anything that gets a burn works. Vicious has suggested other techniques than drop sets in his customizing HST thread. The trouble with drop sets is it is hard to strip the weight fast enough. Partials are a better way to go. One thing I do is my...

The good new is -- neck muslces show results quickly (they are small muscles) Also do shrugs to build up your traps. Prity soon you will wonder where your neck went. from pencile neck to "no neck" Bob

I think we all can fall into the syndrom of wanting to get big -- and starting to like our fat. It makes us bigger. So sometimes psychologically it is hard to let go of size -- even if it is fat. but before you hit 10 to 12% you don't see the benifits of cutting -- the definition. So at 13%--to...

I found potasium bicarbonate on the web from a vineyard supply house. It is cheap. Wine makers use it to change the acidity in wine. I figure it is better than Baking Soda. Bob

call me crazy --- I think you look better with the weight off. It would help If your "after" pic where bigger. It is a little small and difficult to see. Bob :D

Great great stuff gentlemen. Thank you. Thank you. Now I won't have a good excuse to be confused. If you need a stud to pose for the accompanying photos -- you know where to find me. Bob ;)

First thought -- You should SD for at least 10 days. And if you are doing side latterals of 50lbs you are throwing alot of iron around. A full two weeks of SD would be more appropriate. Bob

No worries mate - it will improve. (like A & H) But in the mean time -- Alternatives: 1) Assited dip machine 2) Decline Bench -- this is VERY simmialar to dips (I like this alternative the best) 3) Cluster 3 dips 5 times Bob

Un-Scientific answer: When I started HST I ran 3 to 7 miles on the off days and the weekends and did vanilla HST m-w-f. I droped about 20 lbs and gained muslce. Sure I would have gained more muscle if I had been bulking. But the running burned alot of callories and the HST burned alot of...

Again I agree with Deathdance. I use a compo of lifts. Incline DB curls are the best but one can not go as heavy using them so here is what I do. Incline DB curls for 15s and 10s. Lock your elbow in place and go all the way down -- remember it is all about the stretch at the bottom. I can...

Others can chim in on this. And Vicious talks about it in Customizing HST and other threads. Loaded Streches are a bit like negatives. You can increment the weight --- but less so than in a regular lift. You only impliment them in the 5s and Negs to add to the "extream work" part of...

I agree with Death Dance above, Here is a simple one -- just do biceps first. Give them priority. Also go really heavy in the negs. And do loaded static stretches -- just hold a bar with as much weight as possible for about 20 secs -- with your palms out. simple stuff but it works, Bob

Thanks dkm, But what about on my off days? I lift m-w-f so can I swim on the other days. Not alot just 12 laps or so --- it feels ssoo good. But I don't want to screw up the program> thanks, , Bob

DKM -- I got a question. I read your FAQ thread. What about swimming? I would guess swimming durring SD is a no-no cause it is almost a light kind of lifting. What about just a little swimming on off days durring a cycle? I have done it a bit and it feels great -- you get a little pump...

Yup, You want to keep the rep count "about" the same -- it does not have to exact-- just not out of wack. So 1 set for 15s, 2 sets for 10s, 3 sets for 5s (pluss a burn set) that seems to work. And when focusing on reps not sets -- you can cut sets short if need be. This is the...

Are you saying a 10 week total cycle with 4 weeks or so of "post fives"?? I love it when you get excited. What do you mean by density training. Sorry for the dense question Bob

Are you saying a 10 week total cycle with 4 weeks or so of "post fives"?? I love it when you get excited. What do you mean by density training. Sorry for the dense question Bob

Welcome GiNorm, Let me give this a shot but others should chime in too. 1) At 40 you can grow like a weed -- so don't worry 2)  The work harder ethic is true to a degree --but miss applied it can hurt you through overtraining, burn out, injury etc. Or it is often the excuse for a bad program not...

Welcome Yips, Yup the 15s can cause this reaction. It is from the latic acid. Alot of guys on the forum have reported this. had it myself too. For me it is worse when the gym is hot. Something about the squats really does it too. The old hard core squat till you puke stuff. It should go away...

O & G is older than I am (but he has a better body) I will agree with O & G again (inspite of his insult) D B inclines are better. You get a better stretch AND you need to stablize the weights so you are doing more work (hence the fact you lift less) I used to switch mid HST cycle...