A New Idea About Hst?

Discussion in 'Hypertrophy-Specific Training (HST)' started by Mikael Eriksson, Jun 15, 2016.

  1. I wonder what would happen if I used 1 rep instead of the 15- 10- and 5-rep-ranges. I mean if I train with
    heavier weights. Would that still build muscle? Would it build strength too?

    I think you get my point. Has anyone tried it?

    This is my first post, so if you think I'm an idiot, be easy on me :)
  2. Old and Grey

    Old and Grey Super Moderator Staff Member

    You are more likely to injure yourself seriously than build muscle if using your 1 rep max. Even professional power lifters do not do that.
    adpowah likes this.
  3. That's not how I mean. I mean if I use the principle of progressive load. So if my max in bench is 60 kg,
    I would start with 40 kg, then add 2.5 kg each time I train. So on monday it would be 40 kg, on wednesday
    it would be 42.5 kg, and so on. I don't even have to go up to 60 kg, I could stay at 57.5 kg, because according
    to Bryan it doesn't matter that it is submaximal weights as long as you are adding weight.

    So the same progressive load thing, just do it with a little heavier weights, and one rep instead of lighter
    weights and 15, 10 or 5 reps.

    What do you think?
  4. mickc1965

    mickc1965 Well-Known Member

    Are you suggesting doing 1 rep at 40kgs on Monday then 1 rep at 42.5kgs on Wednesday the 1 rep at 45kgs on Friday..... ?
  5. Yes I am. It's no different from doing 15 reps with 20 kg on monday, 15 reps with 22.5 kg on wednesday,
    and 15 reps with 25 kg on friday. It's just heavier weights when you do the 1's.

    I can't see why it would not work, at least it would give an increase in strength.
  6. mickc1965

    mickc1965 Well-Known Member

    1 rep at 40kgs or 66.66% of 1 rep max will not create hypertrophy
  7. Old and Grey

    Old and Grey Super Moderator Staff Member

    Why bother working out at all? Try https:/www.bodybuilding.com. Somebody there has probably tried what you suggest.
  8. But 10 reps of a LOWER weight will? I have a hard time to see the logic,
    but maybe you are right.
  9. To get BOTH strength increase and hypertrophy...

    Even one set of 5 reps is a mystery how it can give hypertrophy. 5 measly reps when others use to do
    several sets that give a count of 25-50 total reps. But you say that a single set of 5 gives hypertrophy,
    but not a single set of 1 rep? Even though it's a heavier weight?

    I can't see the logic...
  10. mickc1965

    mickc1965 Well-Known Member

    The 10 rep block would generally start at ~57% of your 1 rep max ending up doing max effort at ~75%, so 1 rep at 66.66% will not do much if anything.
  11. Ok, I was talking about a principle, not the exact weights. My point is what would
    happen if you used 1's instead of 15's, 10's and 5's...

    All else being equal, for example starting at ~57%, or even higher.
  12. mickc1965

    mickc1965 Well-Known Member

    A single set of 5 reps at 85% of 1 rep max will cause a certain amount of hypertrophy, I think you are mis understanding how to set this up, have you read the FAQ section and the ebook?
  13. Old and Grey

    Old and Grey Super Moderator Staff Member

    Which HST principle are you referring to Mikael?
  14. mickc1965

    mickc1965 Well-Known Member

    Still not sure what you are proposing - when you say 1s are you referring to working off %s of your 1rm, so for arguments sake you start your cycle at ~57% of your 1rm and then you do however many reps are required to achieve failure / close to failure / 15 reps or are you suggesting just 1 rep at this load?
    Last edited: Jun 17, 2016
  15. mickc1965

    mickc1965 Well-Known Member

    Out of interest how long have you been weight training?
  16. adpowah

    adpowah Active Member

    Wow I thought @Old and Grey pretty much summed this up at the beginning. But here we are with the 15th reply. @Mikael Eriksson if you are determined to use 1rms for training don't foresake higher volume (higher reps lower intensity) but you could use something like this for your compound lifts (Bench, Squat, Deadlift) assuming you work out three times a week without doing an A/B:
    Week 1 (15s): 2 sets 75/85/95% of your 15rm
    Week 2 (10s): 2-3 sets 75/85/95% of your 10rm
    Week 3 (5s): 3-4 sets 75/85/95% of your 5rm
    Week 4 (singles): Monday 5-8 sets of 75% (perfect your form and explosiveness), Wednesday 3-5 sets of 90% (this is just acclimation, don't build up too much fatigue), then Friday warm up, do a 70, 80, 90-93%. If you feel good and your last rep went well increase your 1rm from the last cycle by 5lbs. If that goes well and you want more, increase it by another 5-10lbs. Finally if you are really feeling it go for a 3rd rep at another 5-10lbs.
    Week 5 (recover): Bike, sleep, eat, deload etc. Go back to week 1 once recovered but don't take more than a week off imo

    This likely isn't a great plan but you may be able to make some progress off it because you are using a progressive mechanical load, a measure of periodization and you are spending 2-3 weeks in solid hypertrophy with the tail-end of the 15s through the 5s. Using a week to acclimate the singles should allow you to dial in your form and hopefully not die.

    HOWEVER if you are really benching 60kg for anything less than 20 consecutive reps, you should only do volume. Frankly you don't need to periodize, all you need to do is progress your load. 60kg this week, 62.5kg next and so on and so forth.

    What I am guessing is that you are actually confused why submaximal loads can create hypertrophy. Here's the simplest explanation I have: You want to use a load that will force your body to adapt, once your body adapts you will need to increase the severity of the stimulus. You can do this by increasing the quantity (reps) or intensity (weight) or both. Your stimulus needs to always remain in front of your current level of adaptation, which is why all (good) programs have a progressive nature. You will get to a point where your body is too fatigued to accept any further stimulus regardless of the quantity or intensity and you need to rest.

    You regularly see people talk about rep and weight ranges but that is just to add some structure to the simple principal of start with the smallest load that will result in growth and then continue to apply a greater stimulus throughout the training block. This is why submaximal loads still create hypertrophy.
    Old and Grey likes this.
  17. charr

    charr Member

    I understand what you are trying to say Mikael. But even though Bryan has suggested that the reps aren't important and it's all about the weight you still have to work the muscle with the weight you have sufficiently (which is usually close to failure) to make the adaptation.

    The point is 1 rep that isn't close to your 1 rep max would just be an easy rep and isn't enough to create the adaptation. The reason the 15 block exists is to allow your body to respond to a light weight after an SD. The number of reps isn't that important but if the weight is particularly light you have to do however many reps it takes in order to reach close to failure so the muscle is properly worked.

    Bryan created a 15 then 10 then 5 rep block just to simplify things. The whole point is you are starting with a light weight after an SD, doing however many reps it takes to work the muscle with that weight then adding weight the next workout and doing the same again. Throughout the cycle
    Last edited: Jun 17, 2016
  18. I'm testing this right now, and will get back here with a report of how it worked.
  19. That's a regular program, and it doesn't work for me. It never has. I simply cannot add weight if I'm close
    to my max.

    What's so fantastic about HST is that you're supposed to be able to add weight automatically, not by you trying to break your personal best. It's supposed to build strength even though you are not doing your max for a certain rep range. For example in the 10's, the first 5 training sessions you are not at your max. It's only the last session where you are at your max. And by that time you would have automatically become stronger.

    Bryan's program is the first I ever saw that's not full of bullshit such as "All you need to do to get stronger is to train hard..."
    Last edited: Jun 18, 2016
  20. adpowah

    adpowah Active Member

    Hmm, that's all you took away from my post? Simply put if you can do a 5x5 @60kgs then next week you add weight. You may get a 5,4,3,3,3 once you go up, then the week after you get a 5,5,4,3,3 and then a 5,5,5,3,2 etc. Well keep working at it until you get a 5x5 at the new weight, then add some more and start the cycle over. Or do HST since it seems like you are now a believer.

Share This Page