I agree on the full-body workouts but the rest is entirely dependant on traning status, i.e. the adaptive state of a particular individual. Studies are a good thing to look at but the particular study is only applicable to the particular study setting. Most studies are done of untrained individuals and this kind of science for a long time has attempted to treat every athlete as the same regardless of training age. A big mistake.

BTW, I wouldn't really compare the way HST cycles intensity to traditional intensity cycling. It depends on stategic deconditioning, for one thing, which results in some CNS detraining. You've going to be losing strenght and working back up from an intensity deficit all the while employing weights that MAY actually result in more CNS detraining. The whole question of intensity becomes beside the point as you are continually shortchanging you ability to work up to you full potential intensity wise. Good intensity cycling allows the cns to recover but doesn't allow it to detrain so much.

I recommend the 5x5 like the others. A fullbody NOT a split.

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If you act sanctimonious I will just list out your logical fallacies until you get pissed off and spew blasphemous remarks.