Usual disclaimer: If you haven't performed several cycles of conventional HST, you have no business trying something like this.
Disclaimer #2: This is going to be long and drawn out. If you want to get to the meat of the idea, skip to the part where I tell you to start reading again if you have ADD. Then, if you're curious about the rationale/origin of this, skip back to the beginning at this point.
Another disclaimer: This is NOT an original idea by me per se. This is based heavily off of the following:
http://ironage.us/yabbse/index.php?topic=11342.0
That individual calls this variation HSIT, which he differentiates from conventional HST based on the different methodology. I, personally, have a problem with that, as it's clearly based on HST principles. However, what this author may (or may not) know is that he's also added "dual factor" logic on top of conventional HST, which leaves open some fun possibilities.
So, firstly, read the link above. The idea here is that we're going to alter the methodology of HST to make it auto-regulating, and use a pattern of accumulation --> intensification by first building up a higher volume at lower weights, then dropping volume in favor of heavier weights.
The original version, simplified goes like this (and PLEASE read the link above to really get the logic here):
Three sets of 10, starting submaximally.
When you can no longer do three sets of 10 (after, say, a couple of weeks), drop it to two sets of 10.
After that stops working, one set of 10.
After you peak out at a 10 rep max, then you move onto three sets of 5 with the same load.
Then work back up to the point where you can't get all three sets of 5, then drop to two.
Then to one set of five.
Take a break (strategic deconditioning) and start over, adding to the "starting" weights for each exercise.
So, this immediately reminded me of the pattern of the Pendlay/Rippetoe style 5 x 5. In the intermediate version of that program (one of them anyways), you start with 5 sets of 5 with the same weight (giving yourself a couple of weeks before approaching really hard stuff), work on that for ~a month, deload, then drop it to three sets of three.
So, the principle here is good. Dual factor is based on the notion that both fatigue and fitness are being developed simultaneously with any methodology. Fitness = the positive adaptations, and fatigue = the systemic drain, more or less. Fatigue is masking the increased fitness, and letting it dissipate (by deloading) can "reveal" the increase in fitness.
The general pattern on those routines is as above
Accumulation --> deload --> intensification
How does this relate to hypertrophy? It depends who you ask, really. I know of no research to substantiate whether this has any real bearing on growth, and I'd guess many people whom I respect would suggest it doesn't. Fair enough. However, from an enormous amount of "practical wisdom," I DO think it's safe to say that it works VERY well for performance. And insofar as strength gains ARE still one of the best predictors of long-term growth, I feel adding some performance logic on top of conventional HST may just be a Very Good Thing™.
Start Reading Again - For Those with ADD
Alright, if you've read this far, I know I have your attention, so now I'm going to tweak these basic ideas for my own Dual Factor HST variant.
Firstly, select a body of exercises as you normally would on HST. Nothing really changes here.
I'm going to actually increase the author's default volume in the heavier rep range, but I'm also going to add a more pronounced deload. I'm going to demonstrate the logic of this now:
Set Periodization
10,10,10 (three sets of 10)
10,10
10
deload
5,5,5,5,5
5,5,5
5
So, the logic here is to start your exercises at 3 sets of 10 reps a piece. We DEFINITELY want to start this submaximally. I'd guess that three sets of 10, where your third set was about to failure, is around your 15 rep max. So, structure the first two weeks of this program almost exactly as you would for a conventional HST cycle, planning on using your 15 rep max on the last session of the second week. However, instead of a set or two of 15, use three sets of 10.
After this, continue to use three sets of 10 until that stops working. E.g. if you get 10,10,9, okay, maybe take one more session to see if you can add a rep. Otherwise, don't bother, just do two sets of 10 the next time at the SAME weight. Then, start increasing session to session until you tap that out, and move it to only a single set of 10.
Now, the differences between my version and the original "HSIT" appear here, methodologically, because I want a formal deloading to occur after you tap out a single set of 10 in all your exercises. Why? You might be a little burnt out at this point, and you're going to switch back to higher volume again, so this will really be needed.
Bear in mind that not all exercises are necessarily going to be tapped out at this point, as they will all, technically speaking, auto-regulate along their own course. I would suggest that if you're even close to your 10 RM in most exercises, deload them all when the BIG exercises (squats/leg press/deads) have tapped out at your 10 rep max, and follow the logic below for all of the exercises.
What to do for the deload? There's a couple of options I can think of off the top of my head.
One is to take 5-7 days completely off. Depending on how you feel, this might seem like a welcome change at that point. From there, simply start at 5 sets of 5 reps for all of your exercises, starting at whatever load you managed for your 10 rep max.
Another is to assume that 5 sets of 5 is approximately your 8 rep max, which it is. So, use weights that will have you using about your 8 rep max at the end of a two week block. This will cause noticable zig zag with the previous loads you were using, since the previous loads were approaching 10 RM, providing a form of deloading by temporarily using lighter weight. I'd guess that first week in the shift of one set of 10 to 5 sets of 5 will largely call for loads lighter than the previous week.
Either way is a-okay.
And, that about does it. This is still HST logic here, which means:
* Always take SD's between cycles of, imho, at least 9 days, and something like 12-14 days may work better for some. Of course, take such an SD before starting a cycle like this.
* Exercise selection and frequency the same as always, e.g. full body stuff ~3 times a week.
* The pattern is still lighter weights --> heavier weights over the course of the cycle, and you should still attempt to increase the absolute load from cycle to cycle on all your exercises in the respective rep ranges.
The only real addition is the dual factor logic applied on top of this which, in effect, makes the HST cycle auto-regulate instead of having fixed, two week minicycles.
So, there you have it. This might be the longest variant of HST I've described to date, but I think it might interest some. I'll add a few more thoughts later on alternate set/rep schemes, including ways to make the cycle even longer or lower rep ranges in case you want to focus a bit more on strength versus hypertrophy.
Disclaimer #2: This is going to be long and drawn out. If you want to get to the meat of the idea, skip to the part where I tell you to start reading again if you have ADD. Then, if you're curious about the rationale/origin of this, skip back to the beginning at this point.
Another disclaimer: This is NOT an original idea by me per se. This is based heavily off of the following:
http://ironage.us/yabbse/index.php?topic=11342.0
That individual calls this variation HSIT, which he differentiates from conventional HST based on the different methodology. I, personally, have a problem with that, as it's clearly based on HST principles. However, what this author may (or may not) know is that he's also added "dual factor" logic on top of conventional HST, which leaves open some fun possibilities.
So, firstly, read the link above. The idea here is that we're going to alter the methodology of HST to make it auto-regulating, and use a pattern of accumulation --> intensification by first building up a higher volume at lower weights, then dropping volume in favor of heavier weights.
The original version, simplified goes like this (and PLEASE read the link above to really get the logic here):
Three sets of 10, starting submaximally.
When you can no longer do three sets of 10 (after, say, a couple of weeks), drop it to two sets of 10.
After that stops working, one set of 10.
After you peak out at a 10 rep max, then you move onto three sets of 5 with the same load.
Then work back up to the point where you can't get all three sets of 5, then drop to two.
Then to one set of five.
Take a break (strategic deconditioning) and start over, adding to the "starting" weights for each exercise.
So, this immediately reminded me of the pattern of the Pendlay/Rippetoe style 5 x 5. In the intermediate version of that program (one of them anyways), you start with 5 sets of 5 with the same weight (giving yourself a couple of weeks before approaching really hard stuff), work on that for ~a month, deload, then drop it to three sets of three.
So, the principle here is good. Dual factor is based on the notion that both fatigue and fitness are being developed simultaneously with any methodology. Fitness = the positive adaptations, and fatigue = the systemic drain, more or less. Fatigue is masking the increased fitness, and letting it dissipate (by deloading) can "reveal" the increase in fitness.
The general pattern on those routines is as above
Accumulation --> deload --> intensification
How does this relate to hypertrophy? It depends who you ask, really. I know of no research to substantiate whether this has any real bearing on growth, and I'd guess many people whom I respect would suggest it doesn't. Fair enough. However, from an enormous amount of "practical wisdom," I DO think it's safe to say that it works VERY well for performance. And insofar as strength gains ARE still one of the best predictors of long-term growth, I feel adding some performance logic on top of conventional HST may just be a Very Good Thing™.
Start Reading Again - For Those with ADD
Alright, if you've read this far, I know I have your attention, so now I'm going to tweak these basic ideas for my own Dual Factor HST variant.
Firstly, select a body of exercises as you normally would on HST. Nothing really changes here.
I'm going to actually increase the author's default volume in the heavier rep range, but I'm also going to add a more pronounced deload. I'm going to demonstrate the logic of this now:
Set Periodization
10,10,10 (three sets of 10)
10,10
10
deload
5,5,5,5,5
5,5,5
5
So, the logic here is to start your exercises at 3 sets of 10 reps a piece. We DEFINITELY want to start this submaximally. I'd guess that three sets of 10, where your third set was about to failure, is around your 15 rep max. So, structure the first two weeks of this program almost exactly as you would for a conventional HST cycle, planning on using your 15 rep max on the last session of the second week. However, instead of a set or two of 15, use three sets of 10.
After this, continue to use three sets of 10 until that stops working. E.g. if you get 10,10,9, okay, maybe take one more session to see if you can add a rep. Otherwise, don't bother, just do two sets of 10 the next time at the SAME weight. Then, start increasing session to session until you tap that out, and move it to only a single set of 10.
Now, the differences between my version and the original "HSIT" appear here, methodologically, because I want a formal deloading to occur after you tap out a single set of 10 in all your exercises. Why? You might be a little burnt out at this point, and you're going to switch back to higher volume again, so this will really be needed.
Bear in mind that not all exercises are necessarily going to be tapped out at this point, as they will all, technically speaking, auto-regulate along their own course. I would suggest that if you're even close to your 10 RM in most exercises, deload them all when the BIG exercises (squats/leg press/deads) have tapped out at your 10 rep max, and follow the logic below for all of the exercises.
What to do for the deload? There's a couple of options I can think of off the top of my head.
One is to take 5-7 days completely off. Depending on how you feel, this might seem like a welcome change at that point. From there, simply start at 5 sets of 5 reps for all of your exercises, starting at whatever load you managed for your 10 rep max.
Another is to assume that 5 sets of 5 is approximately your 8 rep max, which it is. So, use weights that will have you using about your 8 rep max at the end of a two week block. This will cause noticable zig zag with the previous loads you were using, since the previous loads were approaching 10 RM, providing a form of deloading by temporarily using lighter weight. I'd guess that first week in the shift of one set of 10 to 5 sets of 5 will largely call for loads lighter than the previous week.
Either way is a-okay.
And, that about does it. This is still HST logic here, which means:
* Always take SD's between cycles of, imho, at least 9 days, and something like 12-14 days may work better for some. Of course, take such an SD before starting a cycle like this.
* Exercise selection and frequency the same as always, e.g. full body stuff ~3 times a week.
* The pattern is still lighter weights --> heavier weights over the course of the cycle, and you should still attempt to increase the absolute load from cycle to cycle on all your exercises in the respective rep ranges.
The only real addition is the dual factor logic applied on top of this which, in effect, makes the HST cycle auto-regulate instead of having fixed, two week minicycles.
So, there you have it. This might be the longest variant of HST I've described to date, but I think it might interest some. I'll add a few more thoughts later on alternate set/rep schemes, including ways to make the cycle even longer or lower rep ranges in case you want to focus a bit more on strength versus hypertrophy.
