Well no its actually nothing like that. Considering that protein synthesis levels peak out at around the 36 hour mark, we roughly train 3x a week [45 hours between each session]. Roughly, without confusing you, ill plan out a cycle right here for you.
{the following is in pounds}
[Hypothetical 1rm = 100]
5 rep max = 85*
10 rep max = 75
15 rep max = 65
In order to find out our incremental values, we simply multiply our 5 rep max by 5% [.05]. This percentage roughly equates to a good value that will provide enough tension to signal mechanotransduction/the activation of satellite cells via myotrauma {i.e. - beating out the repeated bout effect}.
So we plan out three 2 week mini cycles for a variety of reaosns.
1) In terms of *beating out rbe* the acute frequency that we provide (in terms of myotrauma & metabolic factors) allows us to repeat loads whilst still rendering them effective. If myotrauma is not present, then the metabolic factors associated with higher local lactate levels gives us a myriad of possible hypertrophic benefit. Therefore, even though it is probably happening, every session of HST, DOES NOT have to give *more* myotrauma than a previous session for every consecutive session to be effective.
2) The *lighter weeks* give us the chance of allowing our cns to recuperate, therefore *prepping* us for heavier weight loads. Also, the slight dropping of overall repititions x load expierienced during lighter weeks allows us to neurally adapt to a set number of repititions, therefore, [in a sense] allowing us to adapt to the general fatigue associated with that number of repititions. [This fatigue DOES change when higher loads become present, its a matter of work (reps x load) and a myriad of teeny factors (neural drive, etc) which do not need to be addressed at this date].
So, using the example weight loads which I have presented before, I am going to provide you with a sample 6 week *traditional* hst cycle.
(5% increment)
>Previous cycle
Week 1. SD
Week 2. SD
Week 3. 15 reps - 1 - 40, 3 - 45, 5 - 50
Week 4. 15 reps - 1 - 55, 3 - 60, 5 - 65
Week 5. 10 reps - 1 - 50, 3 - 55, 5 - 60
Week 6. 10 reps - 1 - 65, 3 - 70, 5 - 75
Week 7. 05 reps - 1 - 60, 3 - 65, 4 - 70
Week 8. 05 reps - 1 - 75, 3 - 80, 5 - 85
Refer to the FAQ for a more *in depth* look at the plethora of other questions that you may have.
