[chiseled21]

Thanks for the response. I felt at first that the volume was not going to be enough. I am now nearing the end of the 15's and it is kicking my ass more and more the closer I get to the 15RM. I may tweek the program after this cycle but I intend on first giving it a solid 6 weeks as close to the original as possible. I have tried many workouts and given up and gone back to my normal splits too many times; I plan to dedicate myself to this routine for at least long enough to compare gains with my other split routines.

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Originally Posted by Juggernauttx

I like HST, but I fared better with some volume added to it. I also modified it a little. The HSTers might say it is not HST anymore, but I am still following the principles of HST. This is what I did:

Day1 Chest/shoulders/tris 5 sets
Day 2 Back/Bis/Legs (alternated squat emphasis workout and deadlift) 5 sets
Day 3 Rest
Day 4 repeat.

I started off with the 15's and kept progressively adding weight each workout. I decreased the reps as the weights increased closer to my RM of that rep bracket. I still did the 15/10/5/5. I still trained frequently, because I did each bodypart 3 times in 8 days, instead of 3 times in 7 days. One day off only, so still pretty frequent, but the extra day gave me better joint relief as well. I still progressively increased the loading. I still strategic deconditioned. I still applied mechanical load. I still did all the principles of HST. I also added more volume, which I fared better in growth compared to the 2 set method. The added rest day in between helped ward off overtraining as well. I know the HSTers will argue what I am doing is not HST, because I am not doing fullbody or whatever, but I still followed the principles of HST, and if you understand HST, thats what HST is, only a set of principles proven scientifically for hypertrophy. I gained about 7lbs doing this cycle, and only 3 lbs with the traditional format. So my gains were twice better. Good luck.