Adding 15 pounds by Dec, here's how:

[casualbb]

Yeah, so I haven't really worked out since I got to school in late August. Accordingly, I've shrank. I think I lost like 10 pounds; I look noticeably smaller. That's totally not acceptable.

I was having issues growing when I worked out this summer, and I've pinpointed the cause: I was eating a lot, but definitely not enough, and I didn't use enough volume.

I was eating around 3100 kcal. This time it's going to be 3750. I did 1 set per exercise, 3x/week. Now it's 2-3 sets per exercise 3x/week. As the reps go down I will accordingly add sets. For instance, when I'm in the 5-rep phase I'll probably do 4 sets for everything.

I need to focus on my legs. I need both size and LOTS of strength, so I've bumped up squat volume (you were right, CCJ )

Here's the plan:

Squat x 3 (almost PL-width, parallel onto a box. Need to work on form)
SLDL x 2
Standing Calf Raise x 2
Chest Dips x 3, alternating with Incline DB Press x 3
BB Rows x 2
DB Overhead Press x 2
Standing DB Curl x 2
-------------------
One-legged stuff for my right side... probably step-ups but I haven't ironed it out yet, still taking suggestions. Needs to hit the VMO hard.

So, yeah, the routine is very consolidation-y. I figured, back to the basics time.

Somewhere around halfway through the cycle I'm gonna start doing speed work with squats. I'll alternate Squats x 3 with Squats x 1, speed squats 3x3. I did a little bit of that today. Since the weights were low I concentrated on moving it quickly. Holy jeez my quads are trashed now. I love how this gives me an excuse to squat more.

Anyway I'm really excited, I just wanted to share that. Taking suggestions on the single-leg stuff.

 

[casualbb]

Oh, and I forgot to mention: I have 8-9 weeks until the semester is over. I planned this HST cycle at 5 weeks. So in that remaining 2-3 I'm doing an HST-WSB hybrid. More details later.

 

[Mike_Rojas]

Good luck man. I prefer less frequency and more volume. Train upper body on day 1, rest next day, then train lower body. So I squat once every 4 days with higher volume. Doing something like 5x5 on squats really makes the legs grow. I couldn't do all my body parts justice if I work on everything at once.

I guess doing full body workouts is the nature of HST, and if it's working for you, great.

 

[casualbb]

It's worked well in the past...

Also, as to higher volume, my routine is actually pretty high volume. I mean, I'm doing 9 sets of squats and 6 sets of SLDL per week. That'd be one hell of a leg day if you were to condense it.

 

[RusPA81]

Good luck man. I prefer less frequency and more volume. Train upper body on day 1, rest next day, then train lower body. So I squat once every 4 days with higher volume. Doing something like 5x5 on squats really makes the legs grow. I couldn't do all my body parts justice if I work on everything at once.

I guess doing full body workouts is the nature of HST, and if it's working for you, great.

I was thinking like this too until I tried HST. The program really does work altough I am fan of 5x5 as well. I plan to rotate through these programs throughout the year. 5x5 is great for strength for so far it seems that HST is good mass builder. Good Casual, I think you will see great results with the higher volume. HST really does require a lot of eating.

 

[coolcolj]

That's where you can add a lot of bodyweight - legs and hips

That's where I am muscle heavy, and that's why I weigh 205+lbs even though my upperbody isn't that big

 

[Toozee]

...I plan to rotate through these programs throughout the year. 5x5 is great for strength ...HST is good mass builder...

This is exactly what I'm doing. On the 5x5 part right now.
Seems to be working well.