15/10/5 vs 15/12/8/5/2

D

DeMello

New Member
would 2 week blocks of the first or 1 week blocks of the 2nd most likely yield better results?

id rather do the 2nd one with 90%, 95%, 100 percent of RMs then the first with 75%, 80%, 85%, 90%, 95%, 100% of RMs through blocks
 
If you are a very strong and experienced lifter for your size & weight, then the first option will likely work better for hypertrophy. If you aren't, then both options will probably yield similar results—although gauging effective volume for a 2RM w/o might be tricky. Why not try: 15, 12, 9, 6, 3?

Stronger people will put a lot more stress on their CNS if they spend more sessions, during a cycle, working at a higher %age of their 1RM (ie. at a higher intensity).
 
if theres no real benift to the 2nd choice ill stick with the first but would you recommend 75-100 perecnt or 90, 90, 95, 95, 100, 100?
 
Last edited:
DeMello said:
if theres no real benift to the 2nd choice ill stick with the first but would you recommend 75-100 perecnt or 90, 90, 95, 95, 100, 100?
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How many regular HST cycles have you done? If the answer is none, go with 75%-100% over 6 workouts (ie. 5% load increments each session). If you have SD'ed correctly, the first session is likely to be a bit of a surprise! :) If you do find you are sailing through the reps when the loads are at the lightest, don't stop at 15! Keep going! The goal is to get a good burn during 15s.

The 15RM workout will be tough, esp if you are doing 2 sets for each exercise. No need to fry your CNS though.

Let us know how you get on.
 
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