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  1. K

    My first cycle of HST...WOW

    No, this one: http://forum.bodybuilding.com/showthread.php?t=162992991
  2. K

    My first cycle of HST...WOW

    I understand your point of view but I still dont believe that if someone trains with 8-12 reps and get stronger in that rep range his hypertrophy is "worse" and will shrink. IMO there is just 1 kind of hypertrophy (sarcoplasmic hypertrophy for me is just glycogen and water, not really muscle)...
  3. K

    My first cycle of HST...WOW

    I think myofibrillar hyperthrophy is related to volume and not a rep range. I've met many people in my gym that trains only with high reps and are much bigger than I am. sarcoplasmic hypertrophy is glycogen and water accumulation when somebody is training with high volume and their muscles need...
  4. K

    Rethinking Hst

    A deload is useful when you have accumulated fatigue or are super-compensating, but it won't do anything if you are doing less volume than you can recover from or even less volume than needed to elicit grow.
  5. K

    Rethinking Hst

    I agree, when I say volume I mean weekly volume, if you do 1 set every 8 hours thats a lot of volume. and Myo reps are an awesome tool to do a lot of volume close to failure in less time. And rihad if you are progressing with that volume it's perfect, keep doing it, but eventually you will...
  6. K

    Rethinking Hst

    I disagree. Of course adding weight to the bar or reps when you are stronger it's way harder, no question about it. What I mean is that you can´t do 1 set of one exercise and expect to progress forever, it just doesn't happen, the body needs more stimulus. so maybe now with 3 heavy sets per...
  7. K

    Rethinking Hst

    As far as I know every study I've seen supports multiple sets vs single sets. If you do one set everyday you have 7 sets per week and it's not as low volume routine but I don't see the reason to not do more sets if you can recover from them. Most powerlifters I've seen use periodization and they...
  8. K

    Rethinking Hst

    I'm not an expert but I read somewhere that hypertrophy was the result of protein synthesis minus muscle breakdown and that through RBE the muscles avoided muscle breakdown. It's of course very simplified but it's interesting cause RBE would be positive for hypertrophy. Don't know if it's true...
  9. K

    Rethinking Hst

    I dont think the SD is the problem, most people take deload or off weeks once in a while to rest and avoid injures. I think Rihad means the next 4 weeks training submaximally. I must admit I don't believe that 9-14 days of SD does reduce the level of conditioning of the muscles so they can grow...
  10. K

    Dup, Rpe And Hst

    Tnx for the reply. I'm talking about the RPE method used in the reactive training system and they use RPE for powerlifting with great success (or that's what people say). They autoregulate de daily and weekly volume through rpe and fatigue percentages. I've never seen anything like that used in...
  11. K

    Dup, Rpe And Hst

    Hello! lately I've been reading a lot about rpe and dup and sounds promising. I wonder if anybody have tried to mix DUP, RPE and HST. mix HST and DUP seems doable but I don´t know how to incorporate autoregulation into HST using RPE and fatigue.
  12. K

    Best Ab Exercise

    I sometimes do palof press and vertical palof press or rollouts. I dont like crunches.
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