I'm coming up to my 1 year mark at regular weight training (applause). My progress seems to have hit the dreaded plateau, and it might be that with my body type and age, there's not much more I can do. I'm in my mid forties, ectomorphic, and train at home with dumbbells and sometimes use a home gym (multi-station cable machine) for seated rows, etc.
I wouldn't mind seeing more hypertrophy (size and definition) for my efforts. My head is starting to swim regarding which workout program is best for me, so I thought I'd solicit everyone's advice and experience.
For the first nine months I used a basic, full body, 8-12 rep, 2 sets per compound excersize routine, M/W/F. For the most part, I followed the guidelines and instructions on this website. About two months ago, I started the HST program, and I don't see any noticeable improvements. I am now wondering if the 5x5 or some other 'system' would work better for me, or if I should simply stay on the program I began with.
TimD, you've given me great advice in the past, so if you're out there, please don't hesitate to fire away on this one. Anyone else with a valid opinion, I'd appreciate your input, too.