I've been doing HST for awhile and have seem some decent gains. Basically, I do a full body workout 3x/week while progressively adding weight to each exercise.

http://www.hypertrophy-specific.com/hst_index.html

 

M: Chest
T: Back
W: Rest
Th: Legs
F:Shoulders/arms
Sat/Sun: Off

I never work triceps after chest, or back before or after bis. I rotate my mass movements like deads, squats and hangcleans. I never lift for more than 2 consecutive days. CNS needs rest just as much as your muscles.

 

Mine:

Mon - Legs (biggest muscle group done while you're fresh)
tue - Chest + calves
Wed - off
Thurs - Back and shoulders
Friday - Legs and arms

I repeat legs on friday but only do squats and dead lifts and maybe some leg press. This is helps the body naturally release test which will help my arms but also because my legs need extra work at the moment and they tend to respond well to training twice per week. Once my legs catch up to the rest of my body I'll probably switch to back/bis on thurs and shoulders/tris on fridays.

Most of your results will be earnt in the kitchen generally. Start off by eating healthy meals and alter the amount you're eating judging by your energy levels and weight loss.

BTW Efthimios, you done really well I'm trying to bulk up now and I'm really struggling with the calorie counting I'm eating more than I used to and much healthier but it's going slow so I need to pick up the pace.

 

Monday - Chest/Bis/Abs
Tuesday - Legs
Wed - Off
Thurs - Back/forearms/Abs
Fri - Shoulders/Tris
Sat/Sun no lifting

Cardio everyday. If you want to really burn fat, do your cardio as soon as you wake up, then eat breakfast afterwards. All sets you do in the gym, warmup the muscle group with 1-2 sets, then go to failure for the rest.

Diet is more important than your lifting regiment. Only eat meat that swims or flies. Try to get close to 1 gram of protein per lb that you have. (if you weigh 200 lbs, do your best to get 200 grams of protein per day). No fast food, no sweets, snacks, or any other bs. Meat, veggies, fruits, grains, no bs food. Keep that bs to 1 cheat meal per week. Pasta before your workout, not after! And like they said, eat something before you go to bed, or your body will wake you up. Go for 4-6 meals a day. I would do 6, with 2 of those meals being protein bars/shakes. If you try to eat 6 good meals a day, you will run yourself ragged trying to pack all the food. Don't overtrain, and get your rest. And lastly, no f'in alcohol, it will ruin the work you put in. If you want to go out and drink one night, do it once every 6 weeks. Complete 6 solid weeks of training, then take a full week off from everything. During that week, have your boos night, then get right back to your regiment. I could go on but I'll stop there

 

rememeber....that took me 7 years...it was a slow and hard road for the first 4......you have to inch you diet up there, cannot do it overnight.....also remember DEEP sleep is your friend....drink some cammomile (sp?) tea or a glass of red wine before bed (those always help to knock me out)....use your alarm to wake up in the middle of the night...keep something to eat next to the bed so you don't have to really wake up by gettting out of bed...just reach over scarf it down, and back to sleep....protein bar is good for that...I used to love the myoplex delux bars...tasted like pure candy, not the healthiest out there but GOOD....you grow at night while your sleeping...that's why you need the nutrients at night to fuel that growth

 

I don't know about ppl on here but a lot of my friends don't believe me on that one. It's basic A&P.


Anyway did you/do you do any cardio?
That's my biggest enemy. I did get into the habit of running 2mi a day, every day. Lost weight but wasn't lifting then. After I slowly lost the will to run everyday.(170lbs)..I gained weight. Now that I am lifting, I am at 200lbs on the dot, before I started I was at 180lbs.

 

I did not do any cardio I would lose too much....I am not in anyway saying that is good, but for me it wasn't in line with my goal......when I stopped lifting, I started doing cardio so that I did not get flabby....no I do neither ....I am going to start back into it....after 7yrs though it consumed me and came first always...this time I need to balance weights/cardio

 

I meant to add....what is very important if you trying to do cardio and gain muscle is to do your cardio on something that can monitor your heart rate....it's a must to keep it at 70 % of your max HR...anything more burns muscle and not fat....when I did do cardio I found the elipticals the easiest for controlling my heart rate