What next
 

So Im feeling pretty beat after my 5x5 down to 3x3 and am going to find my 1 rep maxes tomorrow. I'm taking vacation all next week. When I come back I am looking to do a program for a little more size. Would the dfht cover this or should I try and HST? I would like to go back to the 5x5 in 4-5 weeks after this for more strength. What do you guys think?

either one is good. If you like going to the gym only 3 days a week then HST is great. I will have to say this, at about the end of HST you do get a little bored and will be hungry for a new workout, at least that is the way I felt about it.

^^ agree, but it is a very good program for hypertrophy, I havent done the dfht so I cant compare, but I like HST for whatever thats worth.

I'd say maybe you should move into a bit more volume to address any deficiencies you developed from only using those compounds.. Plus, the extra movements will be something different.

Either an upper-lower split or a chest/shoulders/triceps, back/bi/legs. I used to love going from Bill's 3 full setup to an upper lower to really hammer away at the hypertrophy with my increased strength.

I would do an Upper/Lower split (not necessarily DFHT) or DFHT just because it will help keep your strength up while giving you some good hypertrophy.

Personally, I prefer DFHT to HST for pure hypertrophy. Just my opinion based on what worked for me. :weights:

I'd have to go out on a limb and say you NEED a lot more volume because you're advanced! :D Fucking beast..

I agree with you in SOME cases. HST is decent. But in most beginners and intermediates, strength training IS hypertrophy training for them. [Newbies write that down] HST steers those trainees away from obtaining strength and onto isolations/high reps/hypertrophy work.

I dislike how HST puts the same amount of attention into the 15 rep mesocycle as the 10 reps. Not too many people are slow twitch dominant, meaning the majority grows best from the final week of 10's through the 5's. I know they say the lactic acid from the 15's "prepares your joints for the heavier loads that follow"... BUT, the kicker is that if trainees have a 200/300/400 strength base, your joints can easily handle that light load LOL.

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All that being said, there's a hundred ways to create a routine that has increased frequency, moderate volume (if needed), and focuses on progression by increasing strength.

I am, and will always be a fan of the Westside setup. It doesn't have to be an upper/lower either. I'm more partial to chest/shoulders/triceps, back/biceps/legs, which I had my BEST success with. The Westside setup does a super job IME of keeping the CNS fresh while having one day for heavy training, the other day for hypertrophy work. I am also starting to dislike the 2-on, 1-off, especially if you're throwing around a lot of weight..

Example:

Monday: Heavy back/biceps/legs (aka ME squat/deadlift)
Tuesday: REST
Wednesday: Heavy chest/shoulders/triceps (aka ME Bench)
Thursday: REST
Friday: Rep work back/biceps/legs (aka DE squat/deadlift)
Saturday: REST
Sunday: Rep work chest/shoulders/triceps