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(omega99 @ Feb. 22 2008,18:34)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE"><div>
(scientific muscle @ Feb. 22 2008,15:35)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">I looked through all my training journals and I noticed the trend of lifting low reps heavy with lower frequnecy is what works for me.</div>
Sci, can you be more specific...have you quantitatively experienced greater hypertrophy gains doing this low rep, high load regimen?
I am trying to keep an open mind here, but my measurements indicate better gains during the higher rep ranges in HST. And I am definitely a stickler when it comes to training logs. Maybe it's time to try an all-out 5x5 or 10x3 program to make the true comparison. Which would you recommend for hypertrophy, assuming progressive load is incorporated into both?</div>
*Warning: big, theoretical lab-coat wankathon without any references to back it up:
Here's my basics 'beliefs' on the matter regarding your question:
(I say 'beliefs' because science does not yet have all the detailed answers we would like yet. I found this stuff out when studying and practicing max-stim training.)
Measurements can go up dramatically due to high-volume, fatigueing training. And it doesn't take long for this to occur as its
mostly sarcoplasmic type hypertrophy adaptation to strength-endurance, it also doesn't take long to lose this 'puffed-up' look in detraining.
On the other hand, low rep, high-intensity strength training takes a long time to show results, but is overall the best stimulus for emphasis on myofibril hypertrophy which is increased mucle-fiber diameter resulting in stronger muscles and larger cross-section area total.
I truly believe that, max-stim, 5x5 or any high-intensity, low rep, power-lifter style training is superior for myofibril hypertrophy than the traditional 8-12 rep sets that bodybuilders do.
The closer to 1 rep max that you train, (within reason, still need volume and frequency), the better the stimulus for myofibril hypertrophy.
I believe this is why max-stim works. It allows heavy-loading of the muscles without sacrificing volume. Same for 5x5, or 10x3 or just about any power-lifter style training.
HST is unique because it has 15s, 10s, 5s and negatives, so you get the whole spectrum of load percentages from 60% to 100+%. The only downside I see is that while you're training in one range, the other ranges are being de-trained.
Theoretically, staying in the 5s and negatives allows faster long-term strength gains, and in my logic, this results in increased force/strain on the muscle-fiber resulting in better myofibril hypertrophy.
*End lab-coat wankathon.