Best way to muscle mass
 

You have to pick two:

1. Frequency per week.
2. Rep ranges.
3. Volume.
*Diet isn't a choice because that's obvious.

I'm definately siding with twice a week for frequency. I find for me that hitting my muscles twice per week with low volume and 4-7 reps kicks ass. If I go over 8 reps my mass decreases. The way I'm thinking, once a week equals 52 growth cycles per year for every muscle. Twice a week equals 104 growth cycles. I lift heavy as shit so three times a week is out of the question.

By low volume I mean instead of doing 4 sets bench, 4 incline, 4 sets dips for chest (for example) I'm breaking that up to 2x2x2 twice a week. It ends up equaling the same total volume. ;)

Ditto on twice a week training and 4-7 reps.

Unfortunately I have never done well schedule wise with twice a week training, but I have enough experience with heavy low rep sets to say they really help pack on the muscle.

I do the same thing as u whenever I can 311.

I do the heavy weights, everyone wants to be big, but dont wanna lift no heavy weights....

I like 4 workouts a week, 2 lower body- 2 upper body, high intensity, high weight, low rep, sometimes singles on certain days.

I will be mixing it up to see how things go with HST. I put all my numbers as far as maxes in the spreadsheet. It looks like cakewalk, but I have not done a full body workout in the past 6 months. That will be different.
15 rep sets the first 2 weeks, then 10rep sets the next 2 weeks, and the last 2 weeks, 5 rep sets.
0311, how far into HST did you get before you went back to max-ot. I think you got sick or something, or didnt like the light weight?

I think it's geared for beginners personally, and I'm definately not alone in that sentiment. I cannot stand a low intensity workout like that. I also couldn't see doing bench, squat, and shoulder presses in a single day. I love deadlifts/squats/bench and think they're an absolute necessity. However, I could never do 400+ deadlifts 3 times a week, or 300+ squats, or 315+ bench presses every other day. Most of the people on that website are tiny to begin with save a few. There was this one kid Cal something who fought with DC saying his program sucks and HST is the shit. I saw a picture of the two of them...The HST boy was skinny as f*ck and DC...Well, 300+ pounds.
It is backed by science, but I know some things such as intensity and heavy weight shouldn't be messed with. I know the SD was for deconditioning muscles so the "pu$$y-weights" used throughout the program would be more effective. But, no matter which way you slice it, doing 15 pound side laterals or 15 pound french curls is not going to give you big muscles :eek: What a shock, huh?

I can see using an upper/lower split with maybe using the last week of each mesocycle so at least you use heavy weights while still adhearing to their principles of progressive and mechanical overload.