Is This How You Use Myoreps + Maxstim Withing Hst?

Discussion in 'Hypertrophy-Specific Training (HST)' started by Gerade, Mar 5, 2019.

  1. Gerade

    Gerade New Member

    Hi there,

    I'm about to complete my second hst cycle and I love it. Never going to go train without the hst principles again :)

    I've got some questions regarding my routine, especially regarding in how to integrate myoreps and maxstim into my hst routine.

    This is my routine 3x/week:

    2x Squats
    2x Stiff leg DL
    2x Bent Over Row
    2x Chins
    2x Incline bench
    2x Dips
    2x Shoulder Press
    2x Rear Delt Raises
    2x Curls
    2x Triceps Dips

    Questions:
    1. I'd like to use myoreps during the 15s and 10s. How many reps should I be doing during the 15s and 10s?
    My guess would be 15+ 3x5 and 10 + 3x3. 10 secs between each myoset.

    2. If I want to use maxstim during the 5s, how many reps in total should I aim for? Should I shoot for 10 total reps (normally I'd do 2x5)? How long should it take to reach 10 reps?
     
  2. Gerade

    Gerade New Member

    Another question: whats happening @thinkmuscle.com ? I see there is a wordpress template, will there be a new website? :)
     
  3. NWlifter

    NWlifter Active Member

    on the myo-rep part, how Borge recommends, is you do the first set (activation set), then do the mini sets after until the reps drop. So for example, if you did 100x15, rest 5 reps, rest, 5 reps, rest 3 reps. Now your done. But.... with HST you don't want every session to be a max effort, so you might do 15 + (reps till it feels like a rep or two before failure) + same + same, then just stop. As the loads go up, 3 mini sets after the first might be all you really can do.

    Me, what I'd do, is just make each session is a bit higher load and a bit more output for each rep section.
     
  4. Jester

    Jester Well-Known Member

    Re: max-stim; you’re doing the reps until one short of failure
     
  5. Mojo77

    Mojo77 Member

    How about you combine the 5 minute intense barbell workouts for chest, shoulders, legs and back as laid out by the anabolic aliens and create 20 minutes of hell. Would that not be maxstim?




     
  6. _Simon_

    _Simon_ Active Member

    Nah I wouldn't say they're maxstim at all, moreso supersets or actually giant sets. They don't emphasise keeping tension constant on the muscle groups by shortening ROM, don't have mini-sets at max activation, seem more just blasting the crap outta the muscle.

    Looks like fun though haha, it's a good idea for getting in a quick session if you don't have time. And cool I'd never seen some of those standing chest exercises using a barbell :)
     
  7. _Simon_

    _Simon_ Active Member

    Nah I wouldn't say they're maxstim at all, moreso supersets or actually giant sets. They don't emphasise keeping tension constant on the muscle groups by shortening ROM, don't have mini-sets at max activation, seem more just blasting the crap outta the muscle.

    Looks like fun though haha, it's a good idea for getting in a quick session if you don't have time. And cool I'd never seen some of those standing chest exercises using a barbell :)
     
  8. Old and Grey

    Old and Grey Super Moderator Staff Member

    That guy did not get those muscles from doing 500 rep sets with Tinker Toys. :rolleyes: Very few real activation reps.
     
    Last edited: Apr 14, 2019
  9. Mojo77

    Mojo77 Member

    Believe me, i do tut based one minute sets and they r the quickest way to build muscle. I dont use tinker toys. IT is using a weight you can do 10 reps with and then you do 30.

    You build far better functional strength with this method. Squatting 500 lbs only serves you if you can do iT for reps. In the real world, holding and carrying etc is always done for time.

    You can always raise the weight if you think iT is too light.
     
  10. Old and Grey

    Old and Grey Super Moderator Staff Member

    MOJO, that sounds more akin to MYO reps which I am a firm believer in.
     

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