Hey everyone,

There are so many different muscles in the upper body and I wanna split up the parts of the body of the days that I lift. I'll be lifting 3 days a week (every other day).

But the muscle groups I'll be lifting for are:

Shoulders
Upper Arm Forearms
Back
Chest
Waist
Hips
Thighs
Calves

I think the upper body will take me longer to finish than the lower body...how should I split it up or should I just keep it upper and lower and just go back and forth?

I've been looking at this too. Here's a great link with some recommended split sessions:

http://exrx.net/WeightTraining/Instructions.html

You may want two upper, one lower, say:

Shoulders, chest and triceps
Back and biceps
Quads, hams and calves

Do a short ab workout every training day, before your lifts on upper body days, after your lifts on leg day.

How does that sound for a start?

That sounds awesome thanks so much.

I was worried cause I thought that there's no way I can finish that whole upper body workout in under an hour.

Have a good rest of the day!

The split that built suggested is the split that I do, except I do abs only on back/bicep day (since this is my shortest day). I think it works well time-wise as each routine takes only 45-50 minutes to complete.

Personally, I've never had any success with split body part routines.

Try picking 10 compound exercises and do them 3 times a week - the body adapts much better to this than to once a week.

See www.hypertrophy-specific.com/ for the full lowdown on maximal weight training.

Maddogtc, there are quite a few people here who do HST from time to time, but I haven't run into very many people who do NOTHING but HST. Maybe you can start up a gym log and tell us how you train.

And pix please! Let's see what it's doing for you!

I've only done the first hst rotation so I'm only 8 weeks in.

Haven't seen much muscle growth although this is probably because I am low carbing 27/7.

I am seeing good fat loss though which was stalling on CKD.

I may post a gym log once I start a bulking cycle (January?)

Haven't got a digital camera so pics are hard to come by

I stalled on CKD, too, although it works well for a lot of men and some women - but I wasn't one of them.

I may return to NHE at some point for a minimal-fat gain bulker. The shorter carbups (relative to CKD) were less problematic for me.

PS isn't HST a bulking programme?

Built, yes. HST is a bulking program.

I did 1 cycle of HST as well. I'm on my second.

On the first I saw only minimal gains. Clearly I lost fat and "seemed" to gain more muscle. But one thing I figure out is that I was not eating enough protein or calories for sure. I
changed my diet, but now you've got me wondering about the carb ups I'm doing after lifting. Perhaps they're not enough.

I can post some before and after pics, but they don't show a lot of difference, some, but not as much as I was hoping.

I'm hoping that this cycle I will see some progress.

This body recomposition stuff can really drive you nuts, hey?

Where's my operators manual? It's gotta be in a spec somewhere...

LOL

Built, yes HST is a bulking programme but (according to the literature) it should also minimize muscle loss whilst cutting.

Whilst I can see a lot of benefits to CKD (haven't tried NHE - I may have a Maths degree but it still seems over my head ) but it still forces the body between two extremes (gluttony and famine) and forces it to mix fat and carbs/glycogen as fuel sources within a very short space of time which I (now) don't think will be too efficient.

I also worry about the high GI insulin spikes - seems to me it's a bit like (analogy alert!) dumping several tonnes of rain on a baked, parched field - in theory the field should soak up all of the water but in practice it's only going to soak through the surface and the rest will just run off and cause a flood!

Hey there maddog,

I have a math degree, too! Strangely, the Canadian version allows me to grasp NHE...

I've done NHE, and there's no feast and famine to it - it's really quite moderate, especially when compared to the carb-fest of CKD. RF asserts that starchy carbs should comprise at least 70% of the carbup, and it's only for the last one or two meals of the carbup days. Perhaps it would suit you better than CKD because of this.

And I like your parched field analogy!

Touché!

When did you graduate? I did in 1997.

I think I'm in the minority here knocking the ckd's but I've convinced myself to go completely low carb till xmas and then re-evaluate and probably follow a high protein, moderate carb (low-moderate gi), moderate fat diet (with fat and carbs at separate meals).

Going low GI limits you to lactose, (may have some fruit - though no fruit juices) and certain starches which agrees in part with your NHE philosophy.

BTW if NHE worked for you why aren't you following it now?