Endo-mesomorph, what type of training?

[cwrigh5]

I know its an old concept, but its kinda makes sense to me. I have lifted for awhile now and done the extremes of both types of training. Very high intensity to low volume training and seen moderate results. So I need to find a middle ground, just like most endo-mesomorphs, something that incorporates a high intensity workout with a variety of lifts and sets, but also small enough to not overtrain and burnout. All of this sounds like I'm a endo-mesomorph, because I can lose and gain muscle and weight, but not that much (maybe 3 pounds of solid muscle after a routine). So any advice for my body type? Ive been training for awhile now and can handle alot of stress, but that doesnt mean its the best for me.

Height: 5'8
weight: 158
BF %: 7%
Years training: 3

Bench: 215 set of 5
Squats: 315 set 5
Bent Rows: 255 set 5
Deads (weak): 270 set 5

[cwrigh5]

Any Help???

[ktj4l]

Have you tried HST? http://www.hypertrophy-specific.com/hst_index.html - You can read about it there.

[cwrigh5]

Yea ive tried it, but I still dont get great results. I kinda feel that 3 days a week is not enough, but 4 would best. Also HST calls for a greater emphasis on compound movements, and not so much on iso b/c of the recommended time requirement, under a hour. Because of this I feel like Im not getting as good results, as if I did more isos. Any help?

Thanks