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While the boss is away............Thread

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yeah, I can't recover on 1 day of rest if I do cardio on that rest day. I do seem to be recomping plus loosing weight. my upper body really feels good today. almost pumped still. i'm feeling like i'm getting form truly right finally
 
EasyEJL said:
yeah, I can't recover on 1 day of rest if I do cardio on that rest day. I do seem to be recomping plus loosing weight. my upper body really feels good today. almost pumped still. i'm feeling like i'm getting form truly right finally
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what kind of cardio do you do?
 
so, unexpectedly, I met Patrick Arnold today
at a new gym I'll be working at, he signed up for a membership
had his body fat tested
true story
 
do you guys every have trouble relaxing after a day when you have to talk to a lot of people?
like I keep hearing the conversations or I keep going through them again in my head, instead of being able to concentrate on something else
 
bitterplacebo said:
so, unexpectedly, I met Patrick Arnold today
at a new gym I'll be working at, he signed up for a membership
had his body fat tested
true story
Click to expand...

Thats cool, i've enjoyed chatting with him here actually. Pity he doesn't come to AM anymore.

I generally was doing cardio on my non-strength training days, 20 min on a bike at low-medium intensity, then 30 on an arctrainer or crossramp at high intensity, then 12-16 on a bike at low intensity as a cooldown. I did the spinning thing one saturday too. But with full body workouts MWF, I can't do cardio inbetween.
 
EasyEJL said:
Thats cool, i've enjoyed chatting with him here actually. Pity he doesn't come to AM anymore.
Click to expand...

PA said he got kicked off the boards. Don't really remember his explanation, but it was about the issues he was bringing up with other supplements. Didn't sound like he was trying to raise arguments or to try to promote his own products, but rather just get people to think about what information may be missing or not accurate from many supplements claims/writeups.
 
EasyEJL said:
I generally was doing cardio on my non-strength training days, 20 min on a bike at low-medium intensity, then 30 on an arctrainer or crossramp at high intensity, then 12-16 on a bike at low intensity as a cooldown. I did the spinning thing one saturday too. But with full body workouts MWF, I can't do cardio inbetween.
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I think you could get away with low intensity, brisk walks for 30-40 minutes on those in between days.

Definitely not anything high intensity. I almost consider those to be equivalent to a weight training session as far as how much time I need to recover.
 
yeah, but with arthritis in my knees, i dont really like to walk. I could do really light biking, but it seems not worth the time in the gym. next time I go off of a full body workout I guess i'll incorporate cardio again a few days from leg workouts
 
EasyEJL said:
yeah, but with arthritis in my knees, i dont really like to walk. I could do really light biking, but it seems not worth the time in the gym. next time I go off of a full body workout I guess i'll incorporate cardio again a few days from leg workouts
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yeah, I used to think it's a waste of time to go to the gym for light cardio also, but I had the option of just walking around outside and stuff

do you have some other way to get cardio in besides going to the gym? if not, then it does seem like it would be worth the time to go even if it is just some light biking.
 
I could really, i'm in florida so the climate is good year round. I actually have been doing 20 min of mid intensity after workouts, and that seems ok
 
EasyEJL said:
I could really, i'm in florida so the climate is good year round. I actually have been doing 20 min of mid intensity after workouts, and that seems ok
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I wish iw ere In Florida. i visit there sometimes. Where are you at?

Where is everyone at?

We can meet up and hang sometime. Im in Dyersburg Tn
 
just 2200 cal a day. In reading lyle mcdonalds stuff, I dont need a ketogenic diet yet. it won't serve much advantage to me till I am much lower in overall bodyfat
 
I am not a baseball fan, and I maybe have watched a few innings at most in my lifetime. But daymn it is sweet seeing the ROCKIES kick ass.

That would be sweet to see them in the World Series and bring home another title to the Mile High City :head:
 
Final Measurments

Alright fellas, I finished off the 1-AD last night. So I am now running a light PCT - Restore, DHEA, Blue Up, Fish Oil. I also have Lean Extreme, bust since restore has anti-cort props, I am saving it for a later cycle. I also have IGF-2 that I was thing about incorporating. Any thoughts?

Now, regarding the cycle - very successful. I saw my ex wife this weekend after about a month, and she literally stopped and stared at me for 5 minutes..."you look different" I said good or bad? She said and I quote, "No you look hot" :head: My daughter said my neck looked a lot bigger. LOL she called me "meathead"...she's 13.

I had to wear a suit to a party that I bought when I was 165. I could not close the shirt and had to buy a new dress shirt with a 1 inch bigger collar. The suit still fit, but the jacket was snug. The pants were "OK" though tighter than before.

I gained 2" on my chest, 1" on my shoulders, 0.75" on my arms...I would say pretty successful.
 

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thewilman said:
Alright fellas, I finished off the 1-AD last night. So I am now running a light post cycle therapy - Restore, DHEA, Blue Up, Fish Oil. I also have Lean Extreme, bust since restore has anti-cort props, I am saving it for a later cycle. I also have IGF-2 that I was thing about incorporating. Any thoughts?

Now, regarding the cycle - very successful. I saw my ex wife this weekend after about a month, and she literally stopped and stared at me for 5 minutes..."you look different" I said good or bad? She said and I quote, "No you look hot" :head: My daughter said my neck looked a lot bigger. LOL she called me "meathead"...she's 13.

I had to wear a suit to a party that I bought when I was 165. I could not close the shirt and had to buy a new dress shirt with a 1 inch bigger collar. The suit still fit, but the jacket was snug. The pants were "OK" though tighter than before.

I gained 2" on my chest, 1" on my shoulders, 0.75" on my arms...I would say pretty successful.
Click to expand...

:clap2: Right on meathead, nice lean gains bro.

I took IGF-2 as part of my PCT. I can say the sleep benegits were solid. I had a hard time staying up, whereas before I couldn't go to sleep, which is where I am back at now. So, it is all up to you. Add it or save it?
 
Looks like I am picking up some H-Drol

Steroids Detected In Dietary Tablets
Some Contents Similar To Those Used by East German Athletes
By Amy Shipley
Washington Post Staff Writer
Wednesday, November 30, 2005; E01


A dietary supplement marketed to fitness and health enthusiasts on the Internet and in body-building shops contains anabolic steroids linked to two of the biggest doping scandals in sports history, including the renowned case involving East German Olympic athletes in the 1960s and '70s, according to a prominent researcher.

The supplement, which is sold under the name Halodrol-50, contains a steroid that closely resembles Oral-Turinabol, the principal steroid used to fuel East Germany's secret, systematic sports doping program, according to Don Catlin of the UCLA Olympic Analytical Laboratory.

Catlin said it also contains DMT, or madol, a steroid federal authorities say was developed for Bay Area Laboratory Co-operative (BALCO), the California nutritional supplement company at the center of a scheme to provide prominent professional athletes with undetectable performance-enhancing drugs.

Catlin analyzed the makeup of Halodrol-50 for The Washington Post, which purchased the product on the Internet and reimbursed the Los Angeles researcher for the cost of the testing.

The discovery provides further evidence that the country's multimillion-dollar dietary supplements industry also has become a clearinghouse for the distribution of anabolic steroids, which help build muscle and speed recovery from strenuous exercise but also can cause serious health problems when used in excess.

Last month, Catlin tested five other dietary supplements obtained by The Post and found that each contained anabolic steroids, four of which had not been previously detected. The Food and Drug Administration announced after publication of The Post's story on Oct. 18 that it had opened an investigation into the four companies marketing them.

An FDA spokeswoman said yesterday that the investigation is continuing. The official declined further comment.

It is illegal to sell anabolic steroids or any unapproved drugs as dietary supplements.

Halodrol-50, which costs $50 to $80 for a bottle of 30 tablets, is marketed by Gaspari Nutrition, a dietary supplements company based in Neptune, N.J., that sells bodybuilding and weight-loss products. Halodrol-50 claims on its label to "induce maximal visible changes in size and strength in the shortest period of time possible." It also recommends that the product not be used by anyone under age 21.

The Halodrol-50 label further states that it contains polydehydrogenated, polyhydroxylated halomethetioallocholane. Catlin described that chemical descriptor as "hocus-pocus." He said the language was outdated and vague and appeared to be deliberately misleading. The label makes no mention of DMT or other anabolic steroids.

"It's obfuscation," Catlin said. "There is no attempt to be clear and concise and to describe the product for what it is."

Rich Gaspari, owner of Gaspari Nutrition, did not respond to two requests for an interview made by telephone to associates at his company. He also did not respond to two e-mail requests for comment.

However, Bruce Kneller, a consultant to Gaspari, wrote in an e-mail late yesterday that he had spoken to Gaspari and was conveying a comment on Gaspari's behalf. "The product . . . was discontinued several weeks ago after the publication of an inflammatory article in The Washington Post," Kneller said, referring to the Oct. 18 Post story. "It is no longer made or sold by Gaspari Nutrition and, in fact, was only available for less than three weeks."

Though Halodrol-50 is no longer available on the Gaspari Nutrition Web site, the product continues to be marketed on other Web sites that sell bodybuilding substances.

In an e-mail sent by a Gaspari official to a distributor, which was provided to The Post, the Gaspari official said Halodrol-50 and another product called Orastan E no longer advertised on Gaspari's Web site would continue to be sold to good customers. The Gaspari official added that he hoped "the government and media will ignore us and think we got rid of them," focusing instead on the "other companies."

Oral-Turinabol anchored the secretive doping program in communist East Germany that led to that country's emergence as an Olympic power three decades ago, according to classified documents uncovered in 1990 following the fall of the Berlin Wall. At the 1976 Summer Games in Montreal, East German women won 11 of the 13 swimming events. But the side effects from the massive doses of steroids administered to the East German competitors were as remarkable as the athletes' successes. Women developed excessive body hair, deepened voices, massive shoulders and male secondary sex characteristics.

Criminal trials in 2000 resulted in the convictions of East Germany's Olympic president and chief sports doctor, but a number of former athletes are still grappling with medical, legal and psychological issues related to the doping program.

One of the two steroids found in Halodrol-50, Catlin said, more closely resembles Oral-Turinabol than any other known steroid, but the two are not identical in structure. The steroid would be undetectable in standard drug tests because it is not an exact match with Oral-Turinabol.

"This is an unknown," Catlin said. "If I had to pick one it's ever so close to, it's Oral-Turinabol. . . . It's very close."

Athletes taking Halodrol-50 would flunk standard sport drug tests, however, because DMT -- which Catlin identified more than a year ago -- is now detectable. DMT was one of three steroids found associated with BALCO. The others were norbolethone and THG, also known as "the clear."

The FDA is investigating four other dietary supplement companies named in the Oct. 18 story in which The Post reported that Catlin had found anabolic steroids in five products produced by four companies: Anabolic Xtreme, Applied Lifescience Research Industries, Legal Gear and PharmaGenX. The story led Rep. Thomas M. Davis III (R-Va.) to demand that the FDA explain its efforts to ensure that dietary supplements did not contain steroids. The FDA said in a Nov. 7 letter to Davis that the companies could face punitive action.

(c) 2005 The Washington Post Company
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Since I will be testing SSR ME, I might revisit this workout:

WEEKS 1-4
Monday (Shoulders conjugate/Traps heavy)
A. Seated dumbbell press
4 x 6-8 reps

B1. Upright rowing
3 x 10-12 reps

B2. Seated incline lateral raise
3 x 10-12 reps

C. Arnold press
3 x 8-10 reps

D. Lateral raise
1 x 100 reps (take pauses if needed)

E. Barbell power shrugs
5 x 5 reps​
Tuesday (Quads/Hams/Biceps/Triceps)
A1. Back squat
1 x 15, 1 x 12, 1 x 8, 1 x 20

A2. Romanian deadlift
1 x 12, 1 x 10, 1 x 8, 1 x 15

B1. Barbell curl
3 x 6-8 reps

B2. Close-grip decline press
3 x 6-8 reps

C1. Preacher curl
3 x 10-12 reps

C2. Decline dumbbell triceps extension
3 x 10-12 reps

D1. Hammer curl
3 x 12-15 reps

D2. Cable triceps extension
3 x 12-15 reps​

Thursday (Traps conjugate/Shoulders heavy)
A. Barbell shrugs
4 x 6-8 reps

B1. Haney shrugs (behind the back shrugs in the Smith machine)
3 x 10-12 reps

B2. Upright rowing
3 x 10-12 reps

C. Standing calf machine shrugs
3 x 8-10 reps

D. Rear delt machine
1 x 100 reps

E. Military press
5 x 5​
Saturday (Chest/Back)
A1. Incline bench press
3 x 6-8 reps

A2. Bent over barbell rowing
3 x 6-8 reps

B1. Flat dumbbell bench press
3 x 10-12 reps

B2. Lat pulldown
3 x 10-12 reps

C1. Decline bench press
3 x 12-15 reps

C2. Seated rowing
3 x 12-15 reps​
* NOTE: Abdominal work is performed after every workout. Alternate between these two:

WEEKS 5-8
Monday (Upper chest conjugate/Biceps heavy)
A. Incline bench press
4 x 6-8 reps

B1. Low-incline dumbbell press (stop short of lockout)
3 x 10-12 reps

B2. Incline cable flies
3 x 10-12 reps

C. Low-pulley crossover
3 x 8-10 reps

D. Bench press
1 x 100 reps (take pauses if needed)

E. Barbell curl
5 x 5 reps​

Tuesday (Quads/Hams)
A1. Back squat
1 x 15, 1 x 12, 1 x 8, 1 x 20

A2. Romanian deadlift
1 x 12, 1 x 10, 1 x 8, 1 x 15

B1. Leg press
3 x 10-12 reps

B2. Gironda leg curl (leg curl with an elevated torso, as in a push-up position)
3 x 10-12 reps

C. Leg curl
1 x 100 reps​
Thursday (Biceps conjugate/Upper chest heavy)
A. Barbell curl
4 x 6-8 reps

B1. Reverse preacher curl
3 x 10-12 reps

B2. Hammer curl
3 x 10-12 reps

C. Machine curl 2/1 technique (lift with 2 arms, lower in 5 seconds with 1 arm)
3 x 5-6 reps per side

D. Preacher curl
1 x 100 reps

E. High incline dumbbell press
5 x 5​
Saturday (Back/Triceps)
A1. Barbell rowing
3 x 6-8 reps

A2. Fat-man pull-ups
3 x max reps

B1. Weighted chins
3 x 6-8 reps

B2. Lat pulldown
3 x 10-12 reps

C1. Decline EZ-bar triceps extension
5 x 6-8 reps

C2. Rope triceps extension
5 x 12-15 reps​
* NOTE: Abs work is still performed after every workout in an alternate fashion.

WEEKS 9-12
Monday (quadriceps/hamstrings)
A. Back squat
1 x 10, 1 x 8, 1 x 6, 1 x 8, 1 x 10

B1. Leg press
3 x 10-12 reps

B2. Leg extension
3 x 10-12 reps

C. Romanian deadlift
1 x 10, 1 x 8, 1 x 6, 1 x 8, 1 x 10​

Tuesday (Shoulders/Back)
A1. Upright rowing
1 x 10, 1 x 8, 1 x 6, 1 x 8, 1 x 10

A2. Seated incline dumbbell lateral raise
4 x 12-15 reps

B. Cable lateral raise (one arm at a time)
3 x 15-20 reps per arm

C1. Barbell rowing
1 x 10, 1 x 8, 1 x 6, 1 x 8, 1 x 10

C2. Lat pulldown
1 x 10, 1 x 8, 1 x 6, 1 x 8, 1 x 10

E. Haney shrugs
3 x 12-15 reps​
Thursday (Biceps/Triceps)
A1. Preacher curl
4 x 8-10 reps

A2. Alternate dumbbell curl
4 x 10-12 reps per arm

A3. Reverse barbell curl
4 x 12-15 reps

B1. Close-grip bench press
4 x 8-10 reps

B2. Lying barbell triceps extension
4 x 10-12 reps

B3. Rope triceps extension
4 x 12-15 reps​

Saturday (Chest/Shoulders)
A1. Decline dumbbell press
3 x 8-10 reps

A2. Dips
3 x max reps

A3. Cable crossover
3 x 12-15 reps

B1. Seated dumbbell press
4 x 8-10 reps

B2. Standing lateral raise
4 x 10-12 reps

B3. Front dumbbell raise
4 x 12-15 reps​
* NOTE: Abs should be worked after every workout (same as two other phases) plus additional resistance free abs work everyday.

ABS WORKOUT 1
A1. Kneeling cable crunch
3 x 12-15 reps

A2. Machine crunch (use a 505 tempo)
3 x 6-8 reps

A3. Swiss ball crunch
3 x max​

ABS WORKOUT 2
A1. Eagle sit-up
3 x max

A2. Roman chair Russian twist
3 x 12-15 reps

A3. High pulley woodchop
3 x 12-15 reps per side​
 
or maybe HSS-100

Most Powerful Program Ever?
The HSS-100 Program — Bodybuilding With an Edge
by Christian Thibaudeau​


The Most Powerful Muscle Building Program Ever?
When you observe the strength training community, you quickly notice how each coach has his own "pet program." For example, Coach Staley has EDT, Coach Poliquin has GVT and GBC, Chad Waterbury has several different programs, Westside guys have, well, Westside training, and the list goes on and on.

My problem is that I love the iron game so much that I'm never able to design what I'd call my "ultimate program." Sure, when I first talked about Optimized Volume Training it made a lot of noise, and many people fell in love with the program and the results it brought on. But I have a deep-rooted, visceral need to experiment and find new ways to spark muscle growth. As such, I always hated to limit myself to the confines of one single training methodology.

I personally need to be allowed some freedom when designing or using a program, and I'm sure that a lot of you are the same way. That having been said, it's also important to have a certain framework to work from. So I recently designed a training system specifically for bodybuilding purposes; one that has proven to be super effective for all those who've used it, and which still allows for a lot of variation.

This system is called HSS-100. Quite frankly, I never used anything as powerful when it comes to building muscle mass.


HSS-100: What Does That Mean?
While it's a cool name for a program, it must mean something, right? It sure does:
...H = Heavy lift
...S = Superset (or triple set)
...S = Special technique or special exercise
100 = 100 rep set​
Let's break it down!
Exercise 1: Heavy lift performed as a stand-alone
Heavy lifting can stimulate muscle growth even though you're "technically" outside of the proper hypertrophy zones. It does so via three mechanisms:

1) Direct Action: Heavy lifting places an important growth stimulus on the fast twitch fibers. While the total volume might not be high enough to stimulate maximum muscle growth, it can certainly increase FT fiber size.

2) Indirect Action: Gaining strength will allow you to use more weight during a subsequent accumulation phase and this will translate into much improved gains.

3) Potentiating Action: Heavy lifting improves the CNS's capacity to recruit the high threshold fast twitch muscles fibers. These have the highest growth potential but are very difficult to stimulate. Increasing neural efficiency is a very effective way to develop the capacity to stimulate them and thus drastically enhance growth potential.

Plus, heavy lifting increases myogenic tone (tonus) which makes your muscles appear and feel "harder."

For this first exercise in your workout, you should pick a compound movement, preferably with free weights. For example:
Quads: Front or back squat
Hamstrings: Romanian deadlift or good morning
Back: Bentover barbell rowing or chest-supported dumbbell rowing
Pectorals: Incline, flat, or decline press (barbell or dumbbells)
Deltoids: Push press, military press, dumbbell shoulder press
Biceps: Standing barbell curl (barbell or EZ-bar)
Triceps: Close-grip press (incline, flat or decline) or JM press
Traps: Power shrugs (barbell or dumbbells)​

You should train this first exercise mostly in the 4-6, 6-8, and 8-10 rep ranges, although it's possible to go down to 2-4 reps from time to time.

Between 3 to 5 sets should be performed (3 sets if working in the 8-10 range; 4 sets if working in the 6-8 range; and 5 sets if working in the 4-6 range).

Exercise 2: Superset (or triple set)
A superset (basically alternating between two different exercises) can stimulate hypertrophy via several pathways. First of all, it drastically increases training density, which has been shown to favor the onset of an anabolic hormonal milieu mostly via an increase in growth hormone release. While I'll be the first to admit that transient hormonal changes won't turn you into the incredible hulk, when you want to attain that perfect physique every little bit helps.

A superset can also allow you to thoroughly stimulate a certain muscle group. This is accomplished by coupling a compound exercise with an isolation exercise. While it's no secret that big multi-joint, complex exercises are the best growth stimulator, they do have their shortcomings, the most important being that your body will always strive to complete the exercise with the less energy expenditure/effort as possible. This means that it won't necessarily put the most training stress on the desired muscle group, but rather on the one best suited to do the job.

For example, you might perform the bench press to build up your pecs, but if your front delts and/or triceps are overpowering, chances are that your chest will be left sub-optimally stimulated from your bench pressing work. By adding an isolation exercise for the pectorals either after (post-fatigue), before (pre-fatigue), or before and after (pre and post-fatigue) you'll be able to fully fatigue the chest.

As we just saw, there are three main types of supersets:
  1. Pre-fatigue (isolation first, compound second): Advantageous if you have problems recruiting a muscle group during a compound movement. Pre-fatiguing the muscle group will make it fail first during the compound lift.

    Pre-fatiguing the muscle will also increase the mind-muscle connection as you'll "feel it" more because of the pre-existing fatigue/burn. So if you have problems "feeling" or recruiting a certain muscle group, pre-fatigue might be the solution. The downside is that you'll have to use less weight for the compound movement because of the pre-fatigued state of the muscle.

  2. Post-fatigue (compound first, isolation second): The main advantage of this method is that it allows you to keep on using big weights in the compound lifts because you're finishing the muscle with the isolation exercise instead of fatiguing it first. In most cases, this will lead to better growth stimulation.

    However, if you have problems recruiting or feeling a certain muscle group during the compound lift, the post-fatigue method might not be as effective as the pre-fatigue method.

  3. Pre and post-fatigue (isolation, compound, isolation): This method combines the preceding two methods into one giant set of three exercises. It's very effective as it'll ensure that you fully annihilate the targeted muscle group, plus it'll improve the mind-muscle connection by pre-fatiguing it.
The downside is that this method is tremendously stressful on the body and nervous system. More than one such set is probably overkill for most natural trainees. However, if you decide to use this method and perform only one such giant set, it can prove to be quite effective.

Exercise 3: Special exercise or technique
The third exercise is used to really isolate the desired muscle group or portion of a muscle group. This is accomplished either by selecting a special exercise or a training technique favoring the development of the muscle group (e.g. iso-dynamic contractions are great to build the back, biceps, and hamstrings).

Exercise 4: 100-Rep Set
The final exercise of the workout is a "flushing" set of 100 repetitions. Ideally you'd complete the 100 reps without any rest, but at first, while you build up your work capacity, it's okay to take a few 3-5 second pauses during the set.

The purpose of this set isn't to stimulate hypertrophy directly, but rather to enhance recovery from the previous workload. The very high rep/low intensity set will increase muscle flushing which will help bring blood and nutrients to the muscle group as well as the tendons.

It'll also help get rid of the metabolic wastes accumulated during the workout. Plus, systematic use of very high rep sets can increase muscle capillary density (more blood vessels going to the muscles) which will further enhance recovery capacity as well as work capacity.

There will still be a minimal hypertrophy effect from such sets, mostly in the slow-twitch muscle fibers. While athletes don't want that, bodybuilders who are only interested in size will accept any added hypertrophy they can get!


Workout Breakdown
How do you put all this together? I'll show you! A workout will look like this:

Accumulation Phase (4 weeks)
Heavy: 4-5 sets in the 6-8 rep range (with occasional foray into the 4-6 range)
Superset (pre-fatigue) isolation movement: 3 sets of 10 to 12 reps
Superset (pre-fatigue) compound movement: 3 sets of 8 to 10 reps
Special exercise: 3-4 sets of 10-12 reps
100-reps exercise: 1 set of 100 reps​

Intensification Phase (4 weeks)
Heavy: 4-5 sets in the 4-6 rep range (with occasional foray into the 1-3 range)
Superset (post-fatigue) compound movement: 3 sets of 6 to 8 reps
Superset (post-fatigue) isolation movement: 3 sets of 8 to 10 reps
Special exercise: 3-4 sets of 8-10 reps
100-reps exercise: 1 set of 100 reps​

High Volume Phase (4 weeks)
Heavy: 4-5 sets in the 8-10 rep range (with occasional foray into the 6-8 range)
Superset (pre and post-fatigue) isolation movement: 1-2 sets of 10 to 12 reps
Superset (pre and post fatigue) compound movement: 1-2 sets of 8 to 10 reps
Superset (pre and post-fatigue) second isolation movement: 1-2 sets of 12 to 15 reps
Special exercise: 3 sets of 12-15 reps
100-reps exercise: 1 set of 100 reps​

Max Strength Phase (4 weeks)
Heavy: 5-6 sets in the 1-3 rep range
Superset (post-fatigue) compound movement: 3 sets of 4 to 6 reps
Superset (post-fatigue) isolation movement: 3 sets of 6 to 8 reps
Special exercise: 3-4 sets of 6-8 reps
100-reps exercise: 1 set of 100 reps​


Training Split
With HSS-100, I suggest training each muscle group once every 5-7 days to allow for maximum recovery. The following split is adequate:
Monday: Quads
Tuesday: Back/Traps
Wednesday: OFF
Thursday: Hamstrings
Friday: Chest/Shoulders
Saturday: OFF
Sunday: Biceps/Triceps​


Conclusion
The HSS-100 system is probably the most powerful muscle-building program I've ever designed or tried. Understand that this program is designed to put a lot of beef on your frame and necessitates a large caloric intake with at least 1.25 grams of protein per pound of bodyweight.

Proper post-workout nutrition is a must and so is during-workout nutrition. The latter will allow you to reap the most benefits of the 100-rep set: you'll have more nutrients floating in your bloodstream to carry in your muscles during the 100-rep set.

The beauty of this program is that it can be adapted to your liking and needs. It allows for some variety while keeping its powerful effect. Most of all, it makes training fun again!
 
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