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According to the principles of HST, frequency is a key factor in achieving hypertrophy. Sure, you can do an HST routine only twice a week but you may not see the best results. If you can only workout twice a week stick to compound exercises to get the most bang for the buck. In my opinion HST...

Stick with compounds- they will preserve muscle mass while cutting better than isolation. Also, with reduced calories you won't have the gas to do the extra work (isolations). I defer to the more experience HST'ers on the other questions.

Good point! Thanks.

Thanks Joe and Totentanz. I like the idea of deloading to give the CNS a break before I go back into the heavy weights.

Those of you who have gone from an HST cycle to a strength cycle like 3 x 3 or 5 x 5- is it best to take a break after the HST cycle or continue to ride the heavier weights right into the strength cycle?

You might want to consider just doing the compounds on your 1st cycle or at least wait till the 5's to do isolations. You could do decline barbell/dumbell presses instead of dips, but dips are highly recommended for arm/chest development. The experts will be able to give you more specifics.

Too many exercises in my opinion. You don't need isolation exercises since you are doing the main compound movements like squats, bench, rows, presses and deadlifts. I hope you are planning on rotating between squats and deadlifts. Doing both of those and rows too - your lower back will be shot...

I always bulk during the holidays because there is always plenty of good food around the house during this time. I really don't see the point in cutting during this time- why deprive yourself of the treats that are a part of the holidays?! :D

I would stick with one increment size through the cycle if this is your first HST cycle. Get the basics down first then you can manipulate the variables in the following cycles once you get a feel for the recommended progressions. Just my $.02 worth. Others will probably disagree, but hey...

Driver is just a "slow" protein mix which gets into the bloodstream slower than whey. Yes, it can be used at other times as well.

Yes, monohydrate is "pure" creatine. Look for a source that has a GMP seal which means it was made to a certain purity standard. There use to be a lot of cheap, impure Chinese made stuff being sold that was crap and caused alot of the gastrointestinal problems.

just throw some gatorade or other sports drink in with your whey.

The basics are: Creatine monohydrate is just plain creatine powder which is bland and gritty. It's cheapest- about $20 or so for 32 oz. You can get all kinds of fancy, hyped-up creatine mixed with various other supplements and sugar but they cost more. Research shows that creatine is transported...

I'm joining the bandwagon on "compounds only". I dropped all isolation on this cycle and am very happy with the way things are going looks-wise. Will report tape measure results at end of cycle.

those are classic signs of overtraining

For losing bodyfat she may want to look over at the bodyrecomposition.com forums. That board has some good diet information, although I would warn her that anything goes over there as far as language, flaming, etc.- definitely entertaining if nothing else. Lyle McDonald seems to know his stuff...

Interesting. I'm currently doing a cycle with the complete opposite- training upper body primarily with a set of squats once per week. It will be interesting to compare results when I'm finished (in my 2nd week of 5's)

That's funny....your friend is partly right in one respect, though. Exercise, especially cardiovascular, does cause some heart enlargement, as has been shown in studies on athletes. However, I am not aware of any research showing that this enlargement is correlated with increased health risks.

Possible, but unlikely. How many cycles have you done? It took 2 cycles for me to begin to have a feel for what works. It's a lot of trial and error even with the great basic template that is layed out by the principles of HST. If this is only your first cycle I would urge you to do at least a...

Evidently Blade is focusing on strength right now as seen in his answer in this thread at bodyrecomposition.com: Blade Join Date: Sep 2003 Location: Trondheim, Norway Posts: 308 Quote: Originally Posted by anoopbal Blade. How are your gains on Doggcrap compared to HST? Both strength and growth...