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3 days a week. I have found that if you want to gain, eat above maintenace for me that winter workout three days a week and really push the heavy weights. Summertime I just up the frequency and drop rest periods to 30 seconds and its a perfect cutting routine.

If sticking with compound only I would alternate between squat and deads. For mass deads and squats are great. If you feel that some areas of your leg developement are not getting hit good and extentions or curls do it through them into the mix. Again Compounds are the way to go...but everyone...

Deadlift is a great lift to incorporate. I tend to stick to one or 2 exercise per cycle only b/c I can monitor progress better.

4 sets for the 10' and 5's. I dont do the whole 2 sets for 15 3 for 10 4 for 5 thing. Maybee I should??? But do to training for so long I use the tens for growth just as much as fives. I concentrate on perfect form and trying to increment each workout if its only by a little bit. I dont get...

Will do Dan. I have thought about increasing sets to 4 like you said for legs. I have neglected them off and on for years, so they still respond well to current sets, but I will definatly consider the increase. I will pm you with any progress however it does seem to be slower progress after...

Sets are as follows. 4 sets for chest and back 3 sets for shoulders 3 sets for legs 1 set for arms 3 sets for abs. I have found this is a good volume for me. I have trained in the past anywhere from 16 to 25 sets per bodypart, on a one bodypart per day workout. Realized in the past I was...

Well when I said Perfect HST, I just want to make sure it was meant tongue in cheak...hehe. Now as far as frequency 3 times a week is what I stick to until summer time were I will up it to 4 or 5 times a week for cutting. If I do this I have to cut back on my sets or tendons start to hurt. I...

Ok well maybe I fooled you a bit with the introductory but everyone always post for a critique and I mean everybody including myself. So I thought I would post my routine that has worked wonders in my opinion for everyone to see. I want to say thanks to DKM and JVroig for all there help b/c it...

They both hit the nail directly on the head!!!!! Slight incline is great like they said especially for me b/c I have had a shoulder injury in the past and I can go heavier on a 10 degree incline and shoulder does not hurt as much. If you are worried about hitting the entire chest dont worry...

I would keep hitting them every workout and just do 1 set for 15 reps. Maintenance.

Hey guys just want to get your opinion on this. I am a conditioned lifter now for over decade. I have found a volume that works great for me with HST 3 days a week. The current volume routine I am very very happy with and looks like this. Chest 4 sets Back 4 sets Shoulders 3 sets Legs 2...

To add to Fausto. I got on anxiety med my last year of college, for test anxiety. I should of never been on it but I tried it thinking what the heck. The good news is I didn't really need it to begin with, but it works, wonders also. I joke about how if you are on it you have no worries, You...

Jester thanks for reply. Now forgive me for being dumb..hehe. But if your chest is a lagging bodypart and you said that you recommend post b/c you dont want your chest to give out before your delts and tris...then isn't that what we are shooting for? I mean if chest is lagging you want that...

Technique is real good! Any reason for post exhaust instead of pre-exhaust, I am guessing you are recommending this b/c of load??? Or are there other factors

I am not overly knowledgable in strength dept. That being said you may want to try a 5x5 strenth routine or SST from HST other dept. here on the forum. That beings said I want to comend you for being a good role model at 52 and to keep pursueing the iron at the level you are doing. I truely...

Thanks 9 to 5 for your answer. just came off a SD of about 8 days should of beeen longer but I just wanted to get back in gym. I started my chest off yesterday with some older techiniques. I pre-exhausted my chest with flys for 2 sets and then hit the incline bench. I will still be able to...

Totentaz... I cant do negative with dips. Just got to the point now were I can do dips thanks to HST. The reason is b/c again when I tore my left bicep tendon in the chest area dips were out of question and agravated the area. I still cant do dips but every other workout at best. I have been...

I stand corrected I guess. I am just using what the nurse at my Corporation told us about speaking generally on bodyfat. She said plus or minus 3 pounds will give you increase or decrease in fat...that is prob true in a average world.....not bodybuilding??? Yeah just starting to train legs will...

I think we proper SD...say about 1 month. It could be effective. The only problem I see is that HST does say if you are accustomed to certain level of conditioning then HST needs to resemble that level of conditioning. SD for say 3 weeks and see how it goes and let us know!

Guys dont take this the wrong way! Jwbond that sounds like good bulking results but I want to make sure everyone understand body fat...I know I times I have trouble understanding. Roughly speaking statistically we know that you have to gain or loss 3 pounds of fat to increase/decrease your BF%...