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I see no reason why switching to HST would be a bad idea right now. The exercises are the same, so there's no wasted time for neural adaption. You're just shuffling the training parameters for increased frequency. I would expect better results with HST over your current routine. As semajes...

It looks like you already have a lot of compound movements, which is good. Exercise selection won't need to change much, if at all. The main changes will be dropping the split (going full body), increasing the frequency (to 3x per week), and decreasing the volume (to accomodate the frequency)...

PCT is an initialism for "Post Cycle Therapy." Since a cycle of steroids shuts down the body's own natural production of testosterone, drugs are usually taken immedately after the steroid cycle to get production back to normal as fast as possible. Otherwise, testosterone levels will...

Where do you get the idea that increasing the load while on PCT is a bad idea? You say that you know a lot of people who have lost a lot of gains that way. I call BS. Increasing the load increases the tension on the muscle and preserves gains; a relative decrease in load and tension (coupled...

I've been lifting for about two years now. Did a year and a half with traditional split routines, high volume, low frequency, always to failure.  I grew the first six months and then had very little progress the next year. I thought it was an intensity issue and pushed even harder, more volume...

You're talking about spot reduction now, which isn't going to happen. If you lose fat, you lose it systemically and in a genetically predetermined order. Crunches will not take the fat off of your stomach. Nor will high volume, low rep, low weight training do anything significant for your fat...

Two points, both of which were mentioned by Lol: 1) HST is not about increasing your 1RM. It's about hypertrophy. Since size is a component of strength, however, you should experience strength gains as you grow. 2) Just because you're not lifting your 1RM does not mean your 1RM is not going up...

If you're at 15%, cut. Take it down to 10% or so.  You don't want to end your next cycle at 18% BF. Also, how did you determine your BF levels?

I forgot the reference, but growth can occur for the first few months without a change in the diameter of the muscle fibers. In other words, the muscle is growing, but becoming denser rather than larger. After a few months of training, the diameter will begin to increase. Anyone have anything...

The FAQ explains that the benefits of steroids will be best obtained by increasing volume rather than frequency while on cycle. So continue to work out each muscle group every 48 hours (not more often), but increase the total number of sets according to your (increased) recovery capacity...

How much weight have you gained?  If the answer is none, then your diet hasn't been "good."  You should be eating a hypercaloric diet and gaining weight... some muscle and some fat (which we hope to minimize). I've found that I have to consume an enormous amount of food to put on...

The basic idea is that isolation movements (like flyes, lateral raises) do not need the same volume (number of sets) as compound movements (like bench, chins, presses).  Thus, if you were doing 3 sets of the compound movements during the 5s, only 1 or 2 sets would be needed for the isolation...

Yeah, I'd split it up when you can.  Two workouts on Sunday and one workout on Tues and Fri would work just fine.  I'd also decrease the volume on the two Sunday workouts.  For example, only 1 set of each exercise rather than 2.

It should be noted that "muscle memory" doesn't mean "how you remember to use a muscle during a lift."  Nothing like that at all.  Rather, muscle memory is the ability of a detrained and atrophied muscle to return to its previous state much faster than if it had never...

If you train the same muscle again in under 48 hours, it likely has not yet completed structural recovery, and this is GOOD because it allows the same weight to better bring about a hypertrophic response.  This is why training every day, or even every half day is effective!  Structual recovery...

Yeah, no split routine.  Go full body 4-6 times per week.  I like 6 days a week, alternating two different full body workouts. For example, squats, bench, lat pulldown, etc on days 1,3,5. And then deadlift, incline DBs, rows, etc on days 2,4,6. I keep volume low to accomodate the frequency: 2...

Specifically, he is referring to the range from one cycle to the next.  This range will increase when you become bigger and therefore stronger (as size is a factor of strength) from one cycle to the next.  For example, after you complete your first cycle, you should be bigger and, accordingly...