I am going on week 8 of my first plain jane HST program. I thoroughly enjoyed this routine and have definitely made some gains on it. Physically, I improved overall development of just about every major muscle group in size and strength. But this really only started happening in the latter weeks of the program when I was hitting the heavy weights and at a lower volume. So, is there some kind of modified hst program that uses my heavier weight range, with lower volume, and the same frequency? or should I look into something like HIT?? any suggestions?