When doing exercises that lift your own body weight plus added weight, how do you calculate what weight increase to use?
Such exercises could be dips, chins, and even (but perhaps only the weight of your upped body) squat and deadlift.
Take this as an example: I weight 180 lbs and added weight for dips 15RM is +66 lbs, 10RM is +88 and 5RM is 110 lbs. As dips is an exercise that makes your triceps (and supporting muscles) lift your own body weight + whatever you might strap on, would you want to calculate the weight to lift every day from the added weight, or your body weight + added weight?
To visualize:
15RM: 180 lbs + 66 lbs = 246 lbs.
75%, 80%, 85%, 90%, 95%, 100% of 246 lbs
OR
75%, 80%, 85%, 90%, 95%, 100% of 66 lbs
In my opinion it makes most sense to do the calculations based on what you weight + what you add on. What do you think?
This makes me wonder what kind of exercises were used in the scientific surveys that HST is based on. Did they use isolation exercises that did not use the persons own body weight as part of the resistance, or did they use compound exercises like squat, deadlift and dips? Is it possible to see the kind of scientific material that lead to the development of the HST-principle of adding 5% of xxRM for each day?
Such exercises could be dips, chins, and even (but perhaps only the weight of your upped body) squat and deadlift.
Take this as an example: I weight 180 lbs and added weight for dips 15RM is +66 lbs, 10RM is +88 and 5RM is 110 lbs. As dips is an exercise that makes your triceps (and supporting muscles) lift your own body weight + whatever you might strap on, would you want to calculate the weight to lift every day from the added weight, or your body weight + added weight?
To visualize:
15RM: 180 lbs + 66 lbs = 246 lbs.
75%, 80%, 85%, 90%, 95%, 100% of 246 lbs
OR
75%, 80%, 85%, 90%, 95%, 100% of 66 lbs
In my opinion it makes most sense to do the calculations based on what you weight + what you add on. What do you think?
This makes me wonder what kind of exercises were used in the scientific surveys that HST is based on. Did they use isolation exercises that did not use the persons own body weight as part of the resistance, or did they use compound exercises like squat, deadlift and dips? Is it possible to see the kind of scientific material that lead to the development of the HST-principle of adding 5% of xxRM for each day?
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