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First of, simply understand that there are way too many variables when it comes to hypertrophy, such that even with HST, it would be impossible to keep muscle growth at a constant rate. Some aren't even directly connected to your workout, like your daily stress levels due to work, home...

Add 20% to get your 10RM, then add 15% to your 10RM to get your 5RM. Much better to actually test them, but this here's a good estimate.

If somebody tells you "zigzagging is the devil! Avoid like birdflu!" he/she most probably missed a few details. I could say RBE and CNS recovery, but why bother. Undulating progression works just as well, which shouldn't be the case if zigzagging (using a weight you've already used, or...

RE: Insulin spike Depends a lot on what you actually want to acomplish. This usually would not be a problem at all if you are just bulking. Now, insulin = good, specifically rebound (this is in the scenario of post workout, don't get confused, not in basketball). This is responsible for...

Hey :) Not exactly. Going a lot harder unnecesarily (e.g.,, just to feel like a tough guy) would probably be useless. But doing a little more - like an extra set - simply to maintain the number of target sets per week, for example, may be beneficial. Of course, you should already be doing as...

Beer is ok. Drinking with your buds is ok. Just work it around your diet. If you need, say 3,500 calories, and you know that you'd be taking in at least 700 from alcohol, then the rest of your food intake should only amount to around 2,800. Naturally, since it doesn't have protein, don't cut the...

That's good to hear, very encouraging, but just like "the pump", soreness doesn't really mean you'll have better gains (or have any gains at all), nor is it even proof that the SD is enough. Anyway, whether 1 or 2 weeks SD, it won't matter that much if you start off with the light...

Actually, some professors from the Advanced Secret Sports Lab at Utah, particularly professors J. Stockton and K. Malone, have recently discovered, after intense study of individuals using HST, that midway between the cycle, stress sensors outside individual muscle cells become habitually...

And blocking one third of the fat? That's idiocy. If you are consciously cutting, most probably you are already shying away from saturated and trans fats - meaning like a good boy you are most probably taking in the good kind of fats, polyunsaturated fats - so all Xenical will do is block one...

A lot of idiot celebrities (usually the blond sort, hahaha, kidding, just being mean) reportednly use Xenical. Just rumors but some reported it had some nasty side effects, like brown stuff (not really stool but fatty oils of some sort) being excreted from one's @$$ at most unpredictable...

Just max out when you want. No need to sleep for two weeks beforehand.

Seems like a good idea to me. Don't mind the stuff about "crap" foods, calories are calories, protein is protein, fat is fat, carbs are carbs. Get enough of everything, try not to go so much beyond the maintenance level calories for your level of activity, things will be fine.

Obviously didn't train legs purely. Deadlifts and squats involve more than just the legs. These heavy compounds would add serious mass to your body. 1. Hell no, that can't be true. Frequency is important. Otherwise we should just go back to HIT. 2. Arranged right, it's not just the last...

Your 10RM is around 20% more than your 15RM. Your 5RM is around 15% more than your 10RM. These are just estimates, obviously. If you tested your maxes right and they were far off from the estimated percentages, no need to worry at all.

HIT = Highly Ineffective Training.

RBE is almost impossible to determine because growing muscle is very complicated, lots of factors, lots of variables, most of them can't be observed with the naked eye. Some points: 1.) Generally, the standard 8 weeks is pretty short. This is because, with all the load progresiion going on...

Nope. (I assume you are talking about CNS fatigue) Here: CNS Fatigue stuff Regards, -JV

It has healed completely already. What does not kill you makes you stronger. Don't worry, it can take the load. Just observe proper form all the time, and don't go crazy trying to "push" your maxes before you can actually push them farther. Nope, sorry. Doesn't really work like that...

Hey guys :) My very first HST cycle long ago was also a disapointment. Yep, it was my diet. After changing my diet - the addition of 3 cans of tuna that also provides a heck of a lot of polyunsaturated fats - it got way better. Of course, a lot of things can be at fault other than diet. Test...

The increments seem fine to me. Just do the same for the 10's and 5's. Find your max, then apply the increments you use for each exercise.