Hi guys!
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< O< p>I’m new to the world of HST and looking forward to my first week of training. I’ve established my RMs and have 4 days of SD left before I start. I do have one question though, the answer to which could change the way I do HST (like people say, it’s there to be tweaked!)
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<O< O< p>To calculate my 15, 10 & 5 RMs I used the weights & reps from my last regular bout of training. I fed these into several different online RM calculators and the results were pretty accurate! I only had to add 1/2kg to my bench but the rest were dead on!!
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<O< O< p>I think it’s safe to assume, therefore, that the calculators are reliable for my purposes. Based on this assumption, I have a theory about RMs (one which may have been covered so please forgive me if it has).
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<O< O< p>My current bench press is 15 x 20kg, 10 x 24kg and 5 x 29kg (calculated and tested). In line with HST principles, these are the max RMs I would work towards during the respective cycles. So, in my case, when I’d reached 15 x 20 on the 2<SUP>nd</SUP> Saturday (I do a Tu Th Sa cycle) I’d then move on to start my 10RMs on the following Tuesday, working towards 24kg, and so on etc etc...
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<O< O< p>Logically, when I came to lift the 20kg, the increased hypertrophy from the previous 5 workouts should facilitate one or more extra reps for that weight (after all, isn’t this how progressive loading works?) So then, suppose on that Saturday I lifted 20kg to failure and that I managed, for arguments sake, 16 reps (or more).
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<O< O< p>Using the calculators, this gives me a new a whole new set of RMs: 15 x 21, 10 x 25.5 and 5 x 30.5, effectively make the old RMs redundant. (Not huge gains I agree, but then I’m not lifting huge weights - not yet anyway!) Based on my assumption above I have no reason to believe that this would be incorrect, and why should it be – after all I’d have just spent the last two weeks lifting weights, why wouldn’t my RMs increase?!
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<O< O< p>So, based on this, is there any reason why I should not start my 10RM cycle working towards the new weight of 25.5kg and not the original calculated 24kg? In other words, rather than approaching it in a linear fashion, I’d be calculating new RMs between each and every cycle therefore compounding the effect of hypertrophy to get bigger RMs?
<O< font O<><O< O< p>If any of you who are more knowledgeable disagree or can spot any gaping holes in my theory then please feel free to correct me!
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<O< O< p>Cheers!
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<O< O< p>Johnny.<O< font O<>
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< O< p>I’m new to the world of HST and looking forward to my first week of training. I’ve established my RMs and have 4 days of SD left before I start. I do have one question though, the answer to which could change the way I do HST (like people say, it’s there to be tweaked!) <O
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< O< p>To calculate my 15, 10 & 5 RMs I used the weights & reps from my last regular bout of training. I fed these into several different online RM calculators and the results were pretty accurate! I only had to add 1/2kg to my bench but the rest were dead on!! <O
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< O< p>I think it’s safe to assume, therefore, that the calculators are reliable for my purposes. Based on this assumption, I have a theory about RMs (one which may have been covered so please forgive me if it has).<O
< font O<> <O
< O< p>My current bench press is 15 x 20kg, 10 x 24kg and 5 x 29kg (calculated and tested). In line with HST principles, these are the max RMs I would work towards during the respective cycles. So, in my case, when I’d reached 15 x 20 on the 2<SUP>nd</SUP> Saturday (I do a Tu Th Sa cycle) I’d then move on to start my 10RMs on the following Tuesday, working towards 24kg, and so on etc etc...<O
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< O< p>Logically, when I came to lift the 20kg, the increased hypertrophy from the previous 5 workouts should facilitate one or more extra reps for that weight (after all, isn’t this how progressive loading works?) So then, suppose on that Saturday I lifted 20kg to failure and that I managed, for arguments sake, 16 reps (or more).<O
< font O<> <O
< O< p>Using the calculators, this gives me a new a whole new set of RMs: 15 x 21, 10 x 25.5 and 5 x 30.5, effectively make the old RMs redundant. (Not huge gains I agree, but then I’m not lifting huge weights - not yet anyway!) Based on my assumption above I have no reason to believe that this would be incorrect, and why should it be – after all I’d have just spent the last two weeks lifting weights, why wouldn’t my RMs increase?!<O
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< O< p>So, based on this, is there any reason why I should not start my 10RM cycle working towards the new weight of 25.5kg and not the original calculated 24kg? In other words, rather than approaching it in a linear fashion, I’d be calculating new RMs between each and every cycle therefore compounding the effect of hypertrophy to get bigger RMs?<O
< font O<><O< O< p>If any of you who are more knowledgeable disagree or can spot any gaping holes in my theory then please feel free to correct me!<O
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< O< p>Cheers!<O
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< O< p>Johnny.<O< font O<></O
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