SD is in my opinion the essence of HST, as its core concepts - load, frequency, volume- are based on it, or more precisely, on how much of RBE it...
Yes, 85-90% of 1 RM. Contrary to higher rep sets 5RM loads don't even need to be done until failure to elicit growth response, every rep is effective.
9-10 days of SD loses some adaptations, so the perceived effort of working with previous loads leads to recovering the lost grounds, nothing more....
Stronger dudes might get away finishing their 6-12 rep sets with 1-2 RIR. Less strong guys might need to take all their moderate to high rep sets...
It's a bit funny to see people arguing about what the best way to cause hypertrophy is, when in reality all you have to do to make your muscles...
HST's SD is simply manipulating fatigue/recovery. There's nothing magical about it and 10-14 days of SD is just too little to negate RBE to any...
Do we really need to consider the mysterious "rate of growth" when we simply keep shoving in food to gain weight? What else can the body do but...
I beg to disagree. Regardless of whether we train or not, our bodies are just fine packing on muscle & fat when overfed, the fatter you already...
Then why did you "unignore" me? Please do me a favor: never reply to my posts because most of your replies have close to zero fat academic value.
You've miscredited the article to the wrong author while presenting assumptions "defending" your own home grown beliefs, not the factual data...
Here's an interesting analysis of the speed of eccentric movements. https://bretcontreras.com/strength-gains-slow-eccentrics/ As it turns out...
This is easily solved by doing as many sets as are necessary to get closer to failure because of the accumulating fatigue. Or you can simply rep...
Check out this bodyfat table a dude from another board made :) Percentages are whatever calipers measured on a certain day. They don't lie :)...
@a.s.arghmatey, it seems like going very close to failure (RPE-10) isn't contraindicated with higher reps (12+) and doesn't tend to mess with...
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