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I've recently started an HST plan I was referred to it by a member here, I'm on the 15 rep sets right now. My split is as follows.

The exercises I do on HST days are as follows.

1.) BB Flat...

AMAZING Transformation to say the least. Solid Gains!

I had a question because you seem pretty knowledgeable on high volume exercises. When you first started did you do a 5 day split or one of the...

If you don't like bulking and cutting then your gains will be slower. The best way to clean bulk is basically have a great diet and take in tons of protein and sufficient calories to make gains. Make...

Hello all,

Next week I'm starting HST (first time) I had some questions regarding it. The routine says to do 15,10,5 rep ranges but for someone looking more for bigger gains would 10,7,5 be a...

If your running that much and not loosing the "pudge" I would only guess your diet is lacking? What do you normally eat and what's your normal caloric intake.

I've been working out now for about 4-5 months I started on some P90x then switched over to the gym. My new 5 day plan is as follows with about 5-10 min warmup cardio and 10-15 min at the end per...

This.

Lol the guy is BS obviously 15 min is my cardio warmup. No way you could ever get an effective workout in that time period. I mean **** if you believe this guy you mine as well buy a Shake Weight...

You should be doing 80-85% of your max always if your going for strength instead of size. Which if your doing 5 reps thats strength training.

This. 110 lb gain on squat in 3 weeks without a good diet. Not even noob gains could back that up. I would check your form on some of those exercises.

I'd say do 4/5 days a week lift heavy and 30 min cardio before or after the workout.

Do more than 12 minutes of cardio imo. Shoot for 20-30 at intervals. 200lb and 1800 calories you should be stripping weight off if your lifting hard and doing cardio. If you want to see numbers...

Man it out or don't cut. Dedication = Results.

^^^ This is true you can't really spot-loss with fat it comes off at its own accord wherever it wants but stomach and chest fat is known to be the hardest to loose. I would have some rest days in...

Your working out every body part twice a week? Seems a bit overkill. You might be over training with no rest days just sayin'. Also try doing cardio 20-30 min every other day or everyday (depending...

^^^ This is pretty much one of the best ways to stay motivated get in the habit of taking bi weekly pictures at the same poses with same flash. You will notice your waist slimming up and body parts...

Not taking in enough protein.

Thanks all for the replies I repped =]. Going off a 12-13% body fat estimate (which seems pretty spot on) my best bet would probably be a clean bulk right considering I want to lower the BF% more as...

Hello everyone just need a guesstimation on my BF % if you don't mind. The First picture is Front flexed the second is unflexed obviously. I'm guessing between 11-12%? Sorry for the terrible flash :/

**** made me laugh real hard.