Flavor, the guinea pig.

[Flavor#7]

I thought I'd combine some HST principles with my current workout...

My split as of now is:
Day 1: Chest/Bi's/Forearms
Day 4: Delts/Tri's/Traps
Day 6: Back/Abs/Lower Back
Day 7: Rest.

On each of these days, I'll first do a set of high intensity full squats, seated ham curls, and standing calf raises. I'll first try by including only the volume and frequency aspects of HST, and if I don't experience gains, I'll add in the progression, too.

Any thoughts? Questions? I'll keep you guys updated on how it goes.

[MOD]

you can't incorporate HST principles with a split. the most important principles of HST that I can remember are:
1. workout each muscle every 36hours or so to keep protein synthesis high.
2. low volume to speed CNS recovery.
3. you have to progress the weight's, you can't just "add in the progression", the most important part of any workout is weight progression. That's what HST is based around.

I know there's points I'm missing.... how about you show me your routine and show exactly what you plan on doing.

[Flavor#7]

Legs will be the only area I apply HST principles to. I will be following those first two, by working them 3 days a week, every other day, with an extra rest day at the end of the week. Volume will be low... starting with only one set of squats/hams/calves. Progression... I will of course be progressing the weight as I make gains... I simply mean I won't use the pre-planned rep/set progression of HST. If I'm not making satisfactory gains, I'll find my 15RM, 10RM, and so on, then chart a progression plan. The rest of my body will stick to traditional methods. My reasoning behind doing this is that by working legs first before every workout, I will release the glycogen stores in my legs, and stimulate hormone release. I'll also be able to walk normally after my workouts, rather than hobbling until the next leg day.

Current routine (this is long):

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Day 1: Chest/Biceps/Forearms

3x12 Flat Cable Flyes
3x10 Incline Dumbbell Press
3x10 Flat Dumbbell Press
3x10 Decline Dumbbell Press
1xFail Unweighted Dips

2x12 Standing Barbbell Curls
2x12 One Armed Hammer Dumbbell Preacher Curls
2x12 Reverse Straight Bar Cable Curls

2x17 One Handed Cable Wrist Curls
2x17 One Handed Cable Wrist Extensions

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Day 4: Delts/Triceps/Traps

3x10 Seated Dumbbell Shoulder Presses
3x8 Cable Front Raises
3x8 Cable Lateral Raises
3x8 Cable Rear Raises
(The delt isos are done as a superset... a front, a lateral, then a rear... rest for 30 seconds.)

2x12 Seated French Dumbbell Presses
2x12 One Armed Kneeling Reverse Cable Concentration Press
2x12 Skull Crushers

2x15 Dumbbell Shrugs
2x15 Lever Bench Press Shrugs
(Lever bench press shrugs are just like shrugs on the Smith machine, only there's nothing where the middle of the bar would be.)

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Day 6: Back/Abs/Lower Back

4x12 Wide Grip Pull-ups
2x12 Triangle Handle Pull-downs
3x10 Seated Cable Rows
3x12 Barbell Rows
(The pull-downs use the same handle as the seated cable rows.)

3x10 Machine Crunches
2x15 Dip Station Leg Lifts
2x20 Bicycle Crunches
1x15 Decline Crunches
5x15 (seconds) Ab Vacuums

3x10 Machine Back Extensions
1x15 Hyperextensions

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Before every workout I'll be doing:
1x10 Full Squats
1x10 Seated Ham Curls
1x8 Standing Calf Raises

After all but day 6, I'll also be doing 5 sets of ab vacuums.