I don't know enough to say what that might do to qualify or not as a deload. One suggestion that was made (I think by Dan, if I remember right) to not do anything at all for four days, then you could do cardio after that during the SD. So it sounds to me like the bod needs to fully rest, but in your case, I dunno if the leg work cancels the deload effect or not.
From DC to HST
- Thread starter mb2
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(quadancer @ Sep. 20 2006,20:24)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">I don't know enough to say what that might do to qualify or not as a deload. One suggestion that was made (I think by Dan, if I remember right) to not do anything at all for four days, then you could do cardio after that during the SD. So it sounds to me like the bod needs to fully rest, but in your case, I dunno if the leg work cancels the deload effect or not.</div>
It didn't occur to me that the deload required complete rest to be effective. I can't do that. I already saw the awful effects of my first rehab team when they insisted I do no strength training at all (because of neuropathic pain that turned out to be related to withdrawal from one of the heavy drugs I took for pain). They only let me do stretching for six weeks and my muscles continued to atrophy -- a huge setback that infuriated my surgeon.
The cardio might substitute, though; I'll explore that. Thanks.
(quadancer @ Sep. 20 2006,20:24)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">I don't know enough to say what that might do to qualify or not as a deload. One suggestion that was made (I think by Dan, if I remember right) to not do anything at all for four days, then you could do cardio after that during the SD. So it sounds to me like the bod needs to fully rest, but in your case, I dunno if the leg work cancels the deload effect or not.</div>
It didn't occur to me that the deload required complete rest to be effective. I can't do that. I already saw the awful effects of my first rehab team when they insisted I do no strength training at all (because of neuropathic pain that turned out to be related to withdrawal from one of the heavy drugs I took for pain). They only let me do stretching for six weeks and my muscles continued to atrophy -- a huge setback that infuriated my surgeon.
The cardio might substitute, though; I'll explore that. Thanks.
I don't see why you can't do high rep work during the SD instead of taking the time off. If you take the advice that some of the guys gave out and start at higher rep ranges, then that should give you plenty of time before you hit the tens.
For what it is worth, I did the higher rep thing 20, 15, 10 for my shoulders when they were hurting and it worked great.
For what it is worth, I did the higher rep thing 20, 15, 10 for my shoulders when they were hurting and it worked great.
Peak_Power
New Member
No you only need complete rest after you've done a full HST cycle (with heavy 5s and negs), or if you've been doing something like HIT or DC, or you've been consistently lifting heavy weights for a while. Since you haven't been doing that on your legs for a long time (I assume), no deload will be necessary. Just keep doing your rehab and when the doc/physio says its ok, start HST training your legs, starting with 15s, then 10s, and then attempt 5s, but always play on the safe side. Of course that's only if you want good growth in your legs, which some people don't...
Thought I would check in, now that I've done four weeks of HIT and start the 5 rep segment later this week.
I've been very impressed. The 15s took a lot more out of me than I expected but the best part of the experience is just what was predicted. I am not in pain all the time as I was doing DC and 5x5. So I'm a complete believer in the efficacy of this routine in preparing connective tissue. (I stilll find it hard to resist raising the weights on my legs beyond what is therapeutic for my knees.)
Overall, I seem to have leaned up considerably, another surprise, but my body weight has remained about the same. So I assume I've added muscle.
This whole program seems counter-intuitive to me, as someone who grew up with Weider training, but it sure as hell is "cruelty-free" compared to several years of DC and 5x5 that I think wrecked my knees.
I really appreciate everyone's feedback.
I've been very impressed. The 15s took a lot more out of me than I expected but the best part of the experience is just what was predicted. I am not in pain all the time as I was doing DC and 5x5. So I'm a complete believer in the efficacy of this routine in preparing connective tissue. (I stilll find it hard to resist raising the weights on my legs beyond what is therapeutic for my knees.)
Overall, I seem to have leaned up considerably, another surprise, but my body weight has remained about the same. So I assume I've added muscle.
This whole program seems counter-intuitive to me, as someone who grew up with Weider training, but it sure as hell is "cruelty-free" compared to several years of DC and 5x5 that I think wrecked my knees.
I really appreciate everyone's feedback.
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(Fausto @ Oct. 17 2006,04:19)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Ok...so now you've checked it out! Looks good...feels good, how about trying it out as prescribed for what its worth?
Nothing to loose and all to gain, IMO.
Give the surgeon and the rehab team a holiday, (keep their good points of course
) and start HST for real!
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The only way I've deviated is to keep weight comparatively low on leg presses. I couldn't do more if I wanted to, really. My knees are far from well.
(Fausto @ Oct. 17 2006,04:19)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Ok...so now you've checked it out! Looks good...feels good, how about trying it out as prescribed for what its worth?
Nothing to loose and all to gain, IMO.
Give the surgeon and the rehab team a holiday, (keep their good points of course
The only way I've deviated is to keep weight comparatively low on leg presses. I couldn't do more if I wanted to, really. My knees are far from well.
ps: when i do HST i make it slightly high volume like:
Week 1: 3x15 except 2x15 for squats
week 2: 1x15
Week 3: 4x10
Week 4: 2x10
Week 5: 1x10
Week 6: 3x5
Week 7: 2x5
Week 8: 1x5
week 9 is totally balls-out for new PRs on as much as i can get my hands on...
im gonna be doing this soon..
i think a 2:1 ratio is perfect
2 DC blasts and then 1 HST cycle
but i would adhere to the cruising and SD rules for each program respectively
Week 1: 3x15 except 2x15 for squats
week 2: 1x15
Week 3: 4x10
Week 4: 2x10
Week 5: 1x10
Week 6: 3x5
Week 7: 2x5
Week 8: 1x5
week 9 is totally balls-out for new PRs on as much as i can get my hands on...
im gonna be doing this soon..
i think a 2:1 ratio is perfect
2 DC blasts and then 1 HST cycle
but i would adhere to the cruising and SD rules for each program respectively
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(mb2 @ Oct. 17 2006,14:28)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">The only way I've deviated is to keep weight comparatively low on leg presses. I couldn't do more if I wanted to, really. My knees are far from well.</div>
I have a crushed #4 lumbar disc...recently I decided to start doing SLDL's for my lower back muscles. I started with a 35 lb. bar!!! I'm on my third workout now at 65 lbs. x 20 reps...even though I could do maybe almost 300...I'll just build up from the bottom, watching the injury and realizing that "any workout is better than NO workout."
(mb2 @ Oct. 17 2006,14:28)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">The only way I've deviated is to keep weight comparatively low on leg presses. I couldn't do more if I wanted to, really. My knees are far from well.</div>
I have a crushed #4 lumbar disc...recently I decided to start doing SLDL's for my lower back muscles. I started with a 35 lb. bar!!! I'm on my third workout now at 65 lbs. x 20 reps...even though I could do maybe almost 300...I'll just build up from the bottom, watching the injury and realizing that "any workout is better than NO workout."
scientific muscle
New Member
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(quadancer @ Oct. 17 2006,18:35)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE"><div>
(mb2 @ Oct. 17 2006,14:28)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">The only way I've deviated is to keep weight comparatively low on leg presses. I couldn't do more if I wanted to, really. My knees are far from well.</div>
I have a crushed #4 lumbar disc...recently I decided to start doing SLDL's for my lower back muscles. I started with a 35 lb. bar!!! I'm on my third workout now at 65 lbs. x 20 reps...even though I could do maybe almost 300...I'll just build up from the bottom, watching the injury and realizing that "any workout is better than NO workout."</div>
Smart, quadancer, very smart. You old guys have to take it easy on the back!
(quadancer @ Oct. 17 2006,18:35)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE"><div>
(mb2 @ Oct. 17 2006,14:28)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">The only way I've deviated is to keep weight comparatively low on leg presses. I couldn't do more if I wanted to, really. My knees are far from well.</div>
I have a crushed #4 lumbar disc...recently I decided to start doing SLDL's for my lower back muscles. I started with a 35 lb. bar!!! I'm on my third workout now at 65 lbs. x 20 reps...even though I could do maybe almost 300...I'll just build up from the bottom, watching the injury and realizing that "any workout is better than NO workout."</div>
Smart, quadancer, very smart. You old guys have to take it easy on the back!
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(Big Boy @ Oct. 17 2006,18:16)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">i am on DC but ive done HST
i know that im gonna be cycling these 2 types of training for the rest of my life
i do like 2-3 blasts and then 1-2 hst cycles
both are amazing programs
DC is more strength for me than HST but HST kicks ass in terms of mass</div>
Do you do all the stretching the DC routine calls for?
(Big Boy @ Oct. 17 2006,18:16)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">i am on DC but ive done HST
i know that im gonna be cycling these 2 types of training for the rest of my life
i do like 2-3 blasts and then 1-2 hst cycles
both are amazing programs
DC is more strength for me than HST but HST kicks ass in terms of mass</div>
Do you do all the stretching the DC routine calls for?