Play it by ear. If it means your gonna sererely cut into reps you could skip the towel on shrugs and maybe after your workout do a dead hang from a chin-bar with towel. On the ohter hand it will strengthen your grip very quickly so that can only help you.

If your grip is shot for shrugs but you're wanting to do the wrist curls you could try Hise shrugs using a calf-raise machine or even a barbell. That way your grip won't be involved at all. But it's not gonna matter much in the long run :) .

it wasnt much of a problem with the shrugs that I used the towel. shrugs arent that important to what I'm working towards now, and I am more concerned with forearms anyway, so I think personally I'd rather lose some reps on shrugs while boosting the stress on forearms

I think that's very wise :) . Your traps will come up with deadlifts and such. And if not you can blast them pretty easy later on.

0311, when you said your brother gained I think it was 7 lbs of muscle on this HST program, do you know which stage he made the most muscle gains? I'm assuming it was mainly in the last 4-6 rep cycle, but I was curious. thanks

Second week of 8-10's through the 4-6 rep range. He did 3 weeks of 8-10, then stayed on the 4-6..Remember, if you ain't eating enough, nothing you will do will make you grow. I know it works, it's nothing complicated. You're hitting your muscles three times a week, not training to failure, and have plenty of days off for recovery. (not to mention progressive loading and a very good linnear periodization model!)

Realistically, worry about gaining 1-2, sometimes 3 pounds a week. If you aren't gaining any weight, then look at what you're eating on a daily basis and see what's missing. You've got a very result producing protocol. It proves the basis for the equation: Lifting is 80% DIET, 20% TRAINING

I definitly need to start focusing on eating more. I've really only gained about 4-6 lbs since the start of this program. Not to complain, its just so damn hard to eat as much as I know I should be eating. It's amazing that you guys are all able to eat that much.

Well here was my workout for today:

B3
deadlift: 2x8x285
leg extensions: 1x10x259
leg curls: 1x8x230
incline barbell: 2x8x155
flat dumbell bench: 1x8x160
front raises: 1x10x20
rev. grip pressdowns: 1x8x70
wide grip pullups: 2x8,7
incline curls: 2x8x40
behind the back wrist curls
dead hang with towels

I have to say I was in a pretty pissed off mood when I walked into the gym so I threw 10 lbs more onto my usual deadlift weight and still hit 8 reps on both sets. Besides that, I'm still trying to focus on my grip strength like Eric suggested, so I've been using a towel wrapped around the bar on most of the pulling exercises.

well for starters, I just read the Gaining Mass article that 0311 posted, and it certainly gave me a better perspective of how to set up my diet better than it is now.

I usually go to the gym sometime in the afternoon or nighttime, but today I went around 9 AM so I could meet a friend there. I didnt notice any difference except that I started my day off sooner and more energized. A group of girls from my high school also came in which is always a bonus. :biglaugh:

A2G squats: 2x8,10x185
leg extensions: 1x10x259
flat bench press: 2x9x160
incline dumbell press: 1x7x160
side laterals: 1x10x25
skullcrushers: 1x8x80
chinups: 2x9,7
wide g. rows: 2x8x125
preacher curls: 1x8x75

I have to say, today's workout felt like the most effective one since I started this program. If you notice the last time I did A2G squats, I was at 160 lbs. Today I jumped up 25 lbs and hit 8 reps the first time, and 10 the second time. It definitly took a lot out of me to start off with that, but it felt great. That alone started off the day extremely well... and no joke, but those girls walked in halfway through my 2nd set, so that was my motivation to keep going past 8 reps, and wouldnt ya know it, I had it in me to hit 10 reps. That certainly opened my eyes about how much I can push myself from now on.

This is from friday:

B5

deadlift: 2x9x285
leg extensions: 1x10x259
leg curls: 1x9x230
incline barbell: 2x8x155
flat dumbell bench: 1x8x160
front raises: 1x10x20
rev. grip pressdowns: 1x8x60
wide grip pullups: 2x8,7
incline curls: 2x8x40
behind the back wrist curls

After just over 3 weeks on the 8-10 rep cycle, I feel like my strength increases have finally plateau-ed (sp?). I'll be starting the final 4-6 rep cycle tomorrow. I'm not sure how long I should keep that up for... I'm planning on 3-4 weeks but maybe there is a better span of time to spend on it? Well I'm definitly excited for this part. I'm expecting to bulk even more through these last few weeks.:biglaugh:

Good..Now go read it again..

havent posted in a while only because I've been lazy on the computer, not in the gym.
I started the 4-6 rep cycle and its been nothing short of fun and intense.

A1
A2G squats: 3x6x190
leg curls: 2x6x240
flat bench press: 3x5x170
incline dumbell press: 2x5x160
side laterals: 1x6x30s
skullcrushers: 2x6x85
rev. g chinups: 6, 5, 5
wide g. rows: 2x6x135

B1
deadlift: 3x6x295
leg extensions: 2x6x259
leg curls: 1x6x240
incline barbell: 3x5x160
flat dumbell press: 2x6x160
front raises: 2x6x25s
1 hand rev. g pressdowns: 2x6x70
wide g. pullups: 5, 5, 4
hammer curls: 2x6x40


A2
A2G squats: 3x6x195
leg curls: 2x6x240
flat bench press: 3x5x170
incline dumbell press: 2x5x160
side laterals: 1x6x30s
skullcrushers: 2x6x85 (go more)
rev. g chinups: 6, 6, 6
wide g. rows: 2x6x145 (more)
smith shrugs: 2x8x300

B2
deadlift: 3x6x300
leg extensions: 2x6x259
leg curls: 1x6x240
incline barbell: 3x5x160
flat dumbell press: 2x6x160,170
front raises: 2x6x25s
1 hand rev. g pressdowns: 2x6x70
wide g. pullups: 5, 5, 5
hammer curls: 2x6x40 (go more)

so I started the first week off taking it fairly easy. I didnt up the weight too much from the 8-10 rep cycle. Now that I'm into my second week though, I'm boosting the weight where I have some room to work and its definitly feeling great.
I dont have a weighted belt or anything yet to use for doing pullups and chinups, so I've been doing slow negatives on them and that makes me hit the 4-6 rep range.

funny story, last night I had been playing frisbee with some friends outside and it was pretty damn hot, so I ended up wiht my shirt off. later I met up with some other people somewhere else and when I walked up to the group of them, still with my shirt off, one guy who I've always thought was pretty big says "...showoff..."
haha it felt pretty good

Use a dumbbell between your legs.

Brilliant! haha thanks

yesterday:
A3
A2G squats: 3x6x195
leg curls: 2x6x245
flat bench press: 3x5x175
incline dumbell press: 2x5x160
side laterals: 1x6x35s
skullcrushers: 2x6x90
rev. g chinups: 3x4x+40 lbs
wide g. rows: 2x6x155

4-6 rep cycle is still progressing well. I'm starting to boost the weight and push myself to be able to lift more, and its great. Having added weight to the chinups (and soon pullups) is awesome. Completely new feel to the exercise.:biglaugh:

been keepin up with the workouts, just not the posting

B3
deadlift: 3x6x300
leg extensions: 2x6x259
leg curls: 1x6x250
incline barbell: 3x5x165
flat dumbell press: 2x6x170
front raises: 2x6x25s
1 hand rev. g pressdowns: 2x6x70
wide g. pullups: 25 lbs
hammer curls: 2x6x45 (go more)

A4
A2G squats: 3x6x200
leg curls: 2x6x245
flat bench press: 3x5x175
incline dumbell press: 2x5x160
side laterals: 1x6x35s
skullcrushers: 2x6x90
rev. g chinups: 40 lbs
wide g. rows: 2x6x155
smith shrugs: 2x8x300

At this point I'm noticing some awesome size gains. I've been gettin compliments on my shoulders getting bigger. :bodybuilder

With just under 2 weeks left in this program, I'm starting to think about what program I could do next. I need something that will last roughly 3-4 weeks, just so I can finish out my summer and then start something once I get to college in a new gym. I'd appreciate any suggestions. I'd like to continue focusing on hypertrophy.