I think each bodypart x1 a week sucks

[Dorian'sDisciple]

I agree brother. I used to train each body part 2X a week for a while, some years ago. With the weights and intensity Im generating now, there is no way I could repeat these routines more then once a week. The closest I come to training a body part twice a week now, is when I have one day for flat bench and another for inclines, 4 days later. So, in a sense, even my shoulders get hit 3X a week. Just not directly. If it feels right Id say go for it

Good post bro and an example of what i'm trying to say.

i also agree with guldukat that a muscle will respond well once every 5 days for experienced lifters

 

[Singleton]

Thats why you need to increase work capacity as you get stronger or else gains will slow down

the only way to do this is to alternate periods of lower fatigue/higher frequency sessions and small sprinkling of periods of higher fatigue/lower frequency sessions at spaced intervals.

You will stagnate if you only do frequent sessions with lower fatigue. And vice versa

I think that may be a good solution to my problem with HST.

My problem with HST is that I can't do maximal effort for the whole body on the same day. I mean: bench, deads, squats, OHP, curls, pullover, calves, et c. It's too much to do it all in one max-effort day. If the intensity is low, it should be no problem, but HST is about increasing the intensity.

So maybe taking a compounded rountine (HST, whole body in one day), and splitting it up as the weights increase.

Maybe start with whole body 4x week for the 15's and then go to each body part 2x / week for 5's.