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It is said that the body gets accostumed to a certain level of cardio intensity and burns less and less fat. So would it make sense to cycle cardio, something like 4 weeks on 2 weeks off?

Personaly I warm up on the rowing machine 4-5 minutes and it's fine. I do my HIIT on the rowing machine.

Mmmh.. usually it's not recommended to stretch before training, but after. But if you've warmed up well and if you stretch lightly I guess there must be no problem however. The intervals look good. If it's really too tough at the beginning to do 10-15 minutes, you can do like 6 min, rest a bit...

Here you go: http://stephenholtfitness.com/article....oss.htm However, HIIT is kind of weird. It's not sure that if you want the real effects of HIIT to take place, you must avoid lactic acid accumulation. I don't really know. Maybe if you get more lactic acid, you get more metabolic stress on...

I use the rowing machine to warm up. I think it's the best because it works more muscles that running or whatever.

HIIT is certainly not a lot of fun.. :D About the intervals, there was a study that showed that if you want to burn fat during HIIT, you had to keep the high intensity part under 15 seconds and have a ratio of 1 to 1.5 at least between the high and the low intensity part, for instance 12 sec...

Have you tried doing only the eccentric? My biceps tendon hurt a few month ago - not like you however -, I could still do eccentrics. I did a minimum for the biceps, it went away and I didn't lose.

There's DFHT and westside that are good too. They're more oriented toward strength, but since the load is the primary stimulus of hypertrophy they're surely good for mass.

I talked to Chad once on t-nation. He's a nice guy. I explained to him HST, he was interested. He still beleived that varying the rep range was beneficial. But he comes more from a strength background and it's quite common to do that for strength..

I can't believe it.. man man man.. How can you possibly believe that??

So you're not Makus Ruhl! :D

Ok, thanks Dan, I'm gonna check it out. :D

Ok, microtrauma are done to the membranes of the sarcomeres as well as to the z-lines. The question is : are they done to the contractile filaments also? Is it correct to say that if yes hypertrophy works by supercompensation, and if no it doesn't?

Happy birthday Old buddy.. lol :D

As far as I know being at caloric maintenance doesn't prevent the RBE from happening. So a system that tries to alternate strength training - say low reps for 1 month with no caloric surplus- with hypertrophy training - say medium reps for 1 month with more calories - is unlikely to work.

No disrespect man, but with a name like yours, I'm not sure the size of your legs have much to do with squats.. lol. This being said, squats are my favorite exercise, 20-reps squats to be more precise.. always a challenge.

Mmmh.. alcohool is not too good buddy. It increases catabolism and hampers fat loss. How much are you planing to drink? If you get completly drunk every day I think it's definitely not good. Just my 2 cents..

It's possible to say I guess that within HST microcycle, you have a period of load/deload. You deload the first 2-3 workouts or so because they are easy on the CNS and then accumulate CNS fatigue until the end of the microcycle, as you get closer to failure. So in fact, the DF theory is more or...

I'm not sure DF is not good for hypertrophy after all. First of all if it really makes you gain strength faster than a standard supercompensation system you might be able to grow more- because you counter the RBE more. Also, the relatively high frequency - 2x/week- and high volume are...

Couple of idea.. - are you sure you deconditionned long enough? - if you didn't grow probably the stimulus was not strong enough. So maybe you can think about increasing the volume or starting with a heavier load next time.