nkl's training log
- Thread starter nkl
- Start date
Eint = Energy intake (bottom EOD zig-zag chart)
Eexp = Energy expenditure
I compute the expenditure from different activities over 24h. That way I know if I should decrease or increase energy intake. Sometimes overestimating and somtimes underestimating. Sitting all day long at the office is way different from teaching all day in a classroom, moving about on my feet, interacting with students.
2008-09-26:
Weight: 70,8 kg (155,8 lbs) (-1,1 kg [-2,4 lbs] from yesterday) (+1,3 kg [2,9 lbs] from start, 37 days ago)
Routine: HST 5s routine B (Rows, Bench, Squats, Press, Curls, Chrunches, Wrist extensions)
Note: My strength is good (for me at least) - I set new PRs in each and every excercise so I believe that I'm adding new LBM. It feels good.
Target kcal: 3366 kcal (+392 kcal) (before subtracting TEM)
Note: Perhaps a little low but I am not that happy with the increase in waist measurement (88 cm). I don't want to hit the 20% BF mark. To countermeasure this yet another step, I'm subtracting an extra meal. I'm also scheduling the majority of fructose and galactose intake (milk and fruit juice) before WO and the glucose intake post WO, and the slower carbs and proteins later in the day. I will see if this have some positive effect on the partitioning of EOD gains and losses.
Macros: 37% (268g) P; 42% (333g) C; 21% (75g) F (before subtracting TEM)
Eexp = Energy expenditure
I compute the expenditure from different activities over 24h. That way I know if I should decrease or increase energy intake. Sometimes overestimating and somtimes underestimating. Sitting all day long at the office is way different from teaching all day in a classroom, moving about on my feet, interacting with students.
2008-09-26:
Weight: 70,8 kg (155,8 lbs) (-1,1 kg [-2,4 lbs] from yesterday) (+1,3 kg [2,9 lbs] from start, 37 days ago)
Routine: HST 5s routine B (Rows, Bench, Squats, Press, Curls, Chrunches, Wrist extensions)
Note: My strength is good (for me at least) - I set new PRs in each and every excercise so I believe that I'm adding new LBM. It feels good.
Target kcal: 3366 kcal (+392 kcal) (before subtracting TEM)
Note: Perhaps a little low but I am not that happy with the increase in waist measurement (88 cm). I don't want to hit the 20% BF mark. To countermeasure this yet another step, I'm subtracting an extra meal. I'm also scheduling the majority of fructose and galactose intake (milk and fruit juice) before WO and the glucose intake post WO, and the slower carbs and proteins later in the day. I will see if this have some positive effect on the partitioning of EOD gains and losses.
Macros: 37% (268g) P; 42% (333g) C; 21% (75g) F (before subtracting TEM)
2008-09-27:
Weight: 71,6 kg (157,5 lbs) (+0,8 kg [1,8 lbs] from yesterday) (+2,1 kg [4,6 lbs] from start, 38 days ago)
Routine: Recovery (Did ride my bike outdoors for some hour and a half)
Target kcal: 1895 kcal (-811 kcal) (before subtracting TEM)
Macros: 37% (151g) P; 28% (126g) C; 35% (70g) F (before subtracting TEM)
Weight: 71,6 kg (157,5 lbs) (+0,8 kg [1,8 lbs] from yesterday) (+2,1 kg [4,6 lbs] from start, 38 days ago)
Routine: Recovery (Did ride my bike outdoors for some hour and a half)
Target kcal: 1895 kcal (-811 kcal) (before subtracting TEM)
Macros: 37% (151g) P; 28% (126g) C; 35% (70g) F (before subtracting TEM)
2008-09-29:
Weight: 70,8 kg (155,8 lbs) (-0,2 kg [-0,4 lbs] from yesterday) (+1,3 kg [2,9 lbs] from start, 40 days ago)
Routine: HST 5s routine A (Chins, Dips, Deadlift, Curls, Press, Chrunches, Wrist extensions)
Target kcal: 3401 kcal (+482 kcal) (before subtracting TEM)
Macros: 35% (251g) P; 43% (348g) C; 22% (80g) F (before subtracting TEM)
Note: I'm thinking than Layne's 4 week bulk and 2 week cut can be applied here (in my scheme) too. It is easier to shed fat while keeping muscle, but it is harder to gain muscle without also gaining fat. Since very easily put on abdominal fat I think recomp is in order for some weeks and I put bulk on hold. I rather see definition then know that there is some muscle underneath the fat. I've already begun to cut down on weekly calorie intake (less on WO days too). I might not get the 2 kg LBM mark at the end of the 8 week cycle, but I got plenty of time...
Graph:
Weight: 70,8 kg (155,8 lbs) (-0,2 kg [-0,4 lbs] from yesterday) (+1,3 kg [2,9 lbs] from start, 40 days ago)
Routine: HST 5s routine A (Chins, Dips, Deadlift, Curls, Press, Chrunches, Wrist extensions)
Target kcal: 3401 kcal (+482 kcal) (before subtracting TEM)
Macros: 35% (251g) P; 43% (348g) C; 22% (80g) F (before subtracting TEM)
Note: I'm thinking than Layne's 4 week bulk and 2 week cut can be applied here (in my scheme) too. It is easier to shed fat while keeping muscle, but it is harder to gain muscle without also gaining fat. Since very easily put on abdominal fat I think recomp is in order for some weeks and I put bulk on hold. I rather see definition then know that there is some muscle underneath the fat. I've already begun to cut down on weekly calorie intake (less on WO days too). I might not get the 2 kg LBM mark at the end of the 8 week cycle, but I got plenty of time...
Graph:
2008-10-01:
Weight: 70,7 kg (155,5 lbs) (-0,8 kg [-1,8 lbs] from yesterday) (+1,2 kg [2,6 lbs] from start, 42 days ago)
Routine: HST 5s routine B (Rows, Bench, Squats, Press, Curls, Chrunches, Wrist extensions)
Note: I feel that the muscles became really blasted. I tried Blades rutine on some excercies (rest pause). PRs all over the board! I did put too much weight on the bench so on the 3rd rep of my work set I almost failed. The thing was, I did bench press right after rows and my back suddenly cramped up, from my shoulders down through my glutes, hamstrings and calves, while straining to get that 3rd rep up. But I got the rep! I desperately needed to stretch my entire backside after that ordeal! Phew!
Target kcal: 3391 kcal (+484 kcal) (before subtracting TEM)
Macros: 35% (251g) P; 44% (352g) C; 22% (77g) F (before subtracting TEM)
Weight: 70,7 kg (155,5 lbs) (-0,8 kg [-1,8 lbs] from yesterday) (+1,2 kg [2,6 lbs] from start, 42 days ago)
Routine: HST 5s routine B (Rows, Bench, Squats, Press, Curls, Chrunches, Wrist extensions)
Note: I feel that the muscles became really blasted. I tried Blades rutine on some excercies (rest pause). PRs all over the board! I did put too much weight on the bench so on the 3rd rep of my work set I almost failed. The thing was, I did bench press right after rows and my back suddenly cramped up, from my shoulders down through my glutes, hamstrings and calves, while straining to get that 3rd rep up. But I got the rep! I desperately needed to stretch my entire backside after that ordeal! Phew!
Target kcal: 3391 kcal (+484 kcal) (before subtracting TEM)
Macros: 35% (251g) P; 44% (352g) C; 22% (77g) F (before subtracting TEM)
2008-10-03:
Weight: 70,7 kg (155,5 lbs) (-1,0 kg [-2,2 lbs] from yesterday) (+1,2 kg [2,6 lbs] from start, 44 days ago)
Routine: HST 5s routine A (Chins, Dips, Deadlift, ...)
Note: Super hectic day - didn't have time to complete my workout - but, I really needed that extra energy for the remainder of the day - hectic I say!!! Burned more calories than ever - we had several malfunctions in the computer network during several exams (each split over two classrooms at different floors) and I had to sort it out, while keeping the students updated. I ran up and down many stairs today!
Target kcal: 3670 kcal (+544 kcal) (before subtracting TEM)
Macros: 21% (167g) P; 44% (382g) C; 35% (136g) F (before subtracting TEM)
Note: Reward - my missus n' I split a a bag of potatoe chips and I had an ice cream too - without a bad consience - really!
Weight: 70,7 kg (155,5 lbs) (-1,0 kg [-2,2 lbs] from yesterday) (+1,2 kg [2,6 lbs] from start, 44 days ago)
Routine: HST 5s routine A (Chins, Dips, Deadlift, ...)
Note: Super hectic day - didn't have time to complete my workout - but, I really needed that extra energy for the remainder of the day - hectic I say!!! Burned more calories than ever - we had several malfunctions in the computer network during several exams (each split over two classrooms at different floors) and I had to sort it out, while keeping the students updated. I ran up and down many stairs today!
Target kcal: 3670 kcal (+544 kcal) (before subtracting TEM)
Macros: 21% (167g) P; 44% (382g) C; 35% (136g) F (before subtracting TEM)
Note: Reward - my missus n' I split a a bag of potatoe chips and I had an ice cream too - without a bad consience - really!
2008-10-04:
Weight: 70,6 kg (155,3 lbs) (+0,1 kg [0,2 lbs] from yesterday) (+1,1 kg [2,4 lbs] from start, 45 days ago)
Note: Amazingly, I underestimated my expenditure yesterday - I didn't gain anything despite I ate 3670 kcals! Must have been a really awesome cardio! More than twice my maintenance calories just disappeared!
Routine: Recovery
Target kcal: 1979 kcal (-237 kcal) (before subtracting TEM)
Macros: 17% (73g) P; 35% (164g) C; 48% (100g) F (before subtracting TEM)
Note: I had some alcohol, but I counted them in as fat for conveniance (despite the difference of 2 kcals/g).
Weight: 70,6 kg (155,3 lbs) (+0,1 kg [0,2 lbs] from yesterday) (+1,1 kg [2,4 lbs] from start, 45 days ago)
Note: Amazingly, I underestimated my expenditure yesterday - I didn't gain anything despite I ate 3670 kcals! Must have been a really awesome cardio! More than twice my maintenance calories just disappeared!
Routine: Recovery
Target kcal: 1979 kcal (-237 kcal) (before subtracting TEM)
Macros: 17% (73g) P; 35% (164g) C; 48% (100g) F (before subtracting TEM)
Note: I had some alcohol, but I counted them in as fat for conveniance (despite the difference of 2 kcals/g).
2008-10-05:
Weight: 70,6 kg (155,3 lbs) (+0,0 kg [0,0 lbs] from yesterday) (+1,1 kg [2,4 lbs] from start, 46 days ago)
Routine: Recovery
Target kcal: 1310 kcal (-1253 kcal) (before subtracting TEM)
Macros: 20% (54g) P; 36% (112g) C; 45% (62g) F (before subtracting TEM)
Note: Another day with bad eating. Protein way too low.
Weight: 70,6 kg (155,3 lbs) (+0,0 kg [0,0 lbs] from yesterday) (+1,1 kg [2,4 lbs] from start, 46 days ago)
Routine: Recovery
Target kcal: 1310 kcal (-1253 kcal) (before subtracting TEM)
Macros: 20% (54g) P; 36% (112g) C; 45% (62g) F (before subtracting TEM)
Note: Another day with bad eating. Protein way too low.
2008-10-06:
Weight: 69,6 kg (153,1 lbs) (-1,0 kg [-2,2 lbs] from yesterday) (+0,1 kg [0,2 lbs] from start, 47 days ago)
Note: Yesterdays malnutrition did show on the scale today, but the stupid waist measurement won't shrink - well, neither did the arm measurement
Routine: HST Post-5s routine B (Rows, Bench, Squats, Press, Curls, Chrunches, Wrist extensions)
Note: It is getting heavy, but I'm not beaten yet. Had to sub bench with pec dec and extra triceps work
Target kcal: 1856 kcal (-773 kcal) (before subtracting TEM)
Macros: 39% (155g) P; 36% (160g) C; 25% (48g) F (before subtracting TEM)
Note: Not any surplus despite training today, but I did get adequate protein and carbs to coupe with the damage (perhaps)...
Update: I read in the one of the evening newspapers (online) that physicians report that a common problem with bloated bellies nowadays is that we tend to eat too much fiber. I plead guilty. As I've tried to cut down on sugars and fructose, and now milk, more and more of the carbs come from grains and vegetables, rich in fiber. And now, ...the general direction is low-moderate fiber, but starchy... Phew! It's not easy to walk in the middle!
Weight: 69,6 kg (153,1 lbs) (-1,0 kg [-2,2 lbs] from yesterday) (+0,1 kg [0,2 lbs] from start, 47 days ago)
Note: Yesterdays malnutrition did show on the scale today, but the stupid waist measurement won't shrink - well, neither did the arm measurement
Routine: HST Post-5s routine B (Rows, Bench, Squats, Press, Curls, Chrunches, Wrist extensions)
Note: It is getting heavy, but I'm not beaten yet. Had to sub bench with pec dec and extra triceps work
Target kcal: 1856 kcal (-773 kcal) (before subtracting TEM)
Macros: 39% (155g) P; 36% (160g) C; 25% (48g) F (before subtracting TEM)
Note: Not any surplus despite training today, but I did get adequate protein and carbs to coupe with the damage (perhaps)...
Update: I read in the one of the evening newspapers (online) that physicians report that a common problem with bloated bellies nowadays is that we tend to eat too much fiber. I plead guilty. As I've tried to cut down on sugars and fructose, and now milk, more and more of the carbs come from grains and vegetables, rich in fiber. And now, ...the general direction is low-moderate fiber, but starchy... Phew! It's not easy to walk in the middle!
beingisbeing
New Member
good work NKL! Don't worry about a little flab, you'll cut it off in no time
as always your log stimulates questions in me!
1) what routine of blades are you incorporating?
2) whats the trouble with galactose? (lactose = glucose+galactose, slow digesting good sugar I thought?)
3) I think you've lowered your surplus on training days? which is good. the one criticism I was going to offer was going way high on training days. it seems the consensus among Blade/Lyle/Martin is that we can't really assimilate more than +500 on training days as natties anyway.
perhaps our mini 2 week cut will begin together? Even though I'm not sure I've gained anything but water with my weenie surplus lol
as always your log stimulates questions in me!
1) what routine of blades are you incorporating?
2) whats the trouble with galactose? (lactose = glucose+galactose, slow digesting good sugar I thought?)
3) I think you've lowered your surplus on training days? which is good. the one criticism I was going to offer was going way high on training days. it seems the consensus among Blade/Lyle/Martin is that we can't really assimilate more than +500 on training days as natties anyway.
perhaps our mini 2 week cut will begin together? Even though I'm not sure I've gained anything but water with my weenie surplus lol
2008-10-07:
Weight: 69,8 kg (153,6 lbs) (+0,2 kg [0,4 lbs] from yesterday) (+0,3 kg [0,7 lbs] from start, 48 days ago)
Routine: Recovery
Target kcal: 2121 kcal (-3 kcal) (before subtracting TEM)
Macros: 33% (147g) P; 18% (92g) C; 49% (110g) F (before subtracting TEM)
Note: That was 4 eggs and milk this morning, then for dinner one big fat pizza I've been craving... great for cutting... or not?
Weight: 69,8 kg (153,6 lbs) (+0,2 kg [0,4 lbs] from yesterday) (+0,3 kg [0,7 lbs] from start, 48 days ago)
Routine: Recovery
Target kcal: 2121 kcal (-3 kcal) (before subtracting TEM)
Macros: 33% (147g) P; 18% (92g) C; 49% (110g) F (before subtracting TEM)
Note: That was 4 eggs and milk this morning, then for dinner one big fat pizza I've been craving... great for cutting... or not?
<div>
(beingisbeing @ Oct. 07 2008,5:00)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">good work NKL! Don't worry about a little flab, you'll cut it off in no time
as always your log stimulates questions in me!
1) what routine of blades are you incorporating?
2) whats the trouble with galactose? (lactose = glucose+galactose, slow digesting good sugar I thought?)
3) I think you've lowered your surplus on training days? which is good. the one criticism I was going to offer was going way high on training days. it seems the consensus among Blade/Lyle/Martin is that we can't really assimilate more than +500 on training days as natties anyway.
perhaps our mini 2 week cut will begin together? Even though I'm not sure I've gained anything but water with my weenie surplus lol</div>
1) I'm not really sure... I've been mixin a lot. But the essence I'm sticking with is MS-style reps with weight heavier than my 5s after a thourough warm up. Target reps 15, then drop weights and go for a 15 reps non-stop to fatigue the muscle with fatigue. I have attempted to go for straight sets (5+ reps) and have a 15 breaths pause and then go for another set, and so on until I hit 20-25 reps. I then lower the weight and do another 15 reps non-stop. This is the rest-pause scheme I've been picking up at Lyle's (I think). Is this similar to the HST 2.0 routine you have been toying with? I havn't really got my grip on that one yet.
2) Galactose trouble - not that much of a problem, but I need to cut down a little on the carbs that becomes stored in the liver, and focus more on starchy, not that terribly fibrous, carbs. The thing is that the liver have a pretty limited glycogen storage and a big part of the surplus goes to DNL. On the other hand, after an overnight fast I think galactose and fructose, and even a little glucose, is a good way to halt any catabolic tendencies, when glucagon is beginning to become dominant. Trying to spare as much protein as possible.
3) Yep! I noticed my error quickly. With mere 48 hours between carb-ups the muscle glycogen levels didn't have time to drop that much with only one intense workut in between. My bad. This might work with proper depletion workouts every off day too, but I'll settle for a smaller surplus like the gang over at Lyle's already found to be best for mere mortals.
I think I have about one week left on my 2 week mini cut (with some refeeds thrown in). Then I will have to make sure I gain without too much flab gain. Lessions learned and all that...
Current progress in graph:
(beingisbeing @ Oct. 07 2008,5:00)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">good work NKL! Don't worry about a little flab, you'll cut it off in no time
as always your log stimulates questions in me!
1) what routine of blades are you incorporating?
2) whats the trouble with galactose? (lactose = glucose+galactose, slow digesting good sugar I thought?)
3) I think you've lowered your surplus on training days? which is good. the one criticism I was going to offer was going way high on training days. it seems the consensus among Blade/Lyle/Martin is that we can't really assimilate more than +500 on training days as natties anyway.
perhaps our mini 2 week cut will begin together? Even though I'm not sure I've gained anything but water with my weenie surplus lol</div>
1) I'm not really sure... I've been mixin a lot. But the essence I'm sticking with is MS-style reps with weight heavier than my 5s after a thourough warm up. Target reps 15, then drop weights and go for a 15 reps non-stop to fatigue the muscle with fatigue. I have attempted to go for straight sets (5+ reps) and have a 15 breaths pause and then go for another set, and so on until I hit 20-25 reps. I then lower the weight and do another 15 reps non-stop. This is the rest-pause scheme I've been picking up at Lyle's (I think). Is this similar to the HST 2.0 routine you have been toying with? I havn't really got my grip on that one yet.
2) Galactose trouble - not that much of a problem, but I need to cut down a little on the carbs that becomes stored in the liver, and focus more on starchy, not that terribly fibrous, carbs. The thing is that the liver have a pretty limited glycogen storage and a big part of the surplus goes to DNL. On the other hand, after an overnight fast I think galactose and fructose, and even a little glucose, is a good way to halt any catabolic tendencies, when glucagon is beginning to become dominant. Trying to spare as much protein as possible.
3) Yep! I noticed my error quickly. With mere 48 hours between carb-ups the muscle glycogen levels didn't have time to drop that much with only one intense workut in between. My bad. This might work with proper depletion workouts every off day too, but I'll settle for a smaller surplus like the gang over at Lyle's already found to be best for mere mortals.
I think I have about one week left on my 2 week mini cut (with some refeeds thrown in). Then I will have to make sure I gain without too much flab gain. Lessions learned and all that...
Current progress in graph:
beingisbeing
New Member
HST 2.0 was mikeynoy's baby. its sim to max stim but its mini sets instead of singles, in essence. training density is kept higher
galactose goes to the liver? Uh oh! lol. I think i have alot of lactose in my diet, thought it was OK ...
galactose goes to the liver? Uh oh! lol. I think i have alot of lactose in my diet, thought it was OK ...
I did follow Mikeynov's Myo-reps rip (at bodyrecomp forum as blowdpanis). It's Blade's routine without his tweaks. Here's a snippet from Mikeynov (at BR.com):
<div></div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Take a reasonable weight (something between, say, 5-15 RM):
* Perform repetitions until movement speed noticeably slows down, never risking failure
* Rest 30 seconds (or, to make things really simple, take 12-15 deep breaths ala DC training)
* Repeat the above sequence until a prescribed number of reps (10, 12, 15, 20, whatever) have been hit. If you want a good guideline, doubling the # of reps of whatever RM it is seems useful. E.g. 10 reps with a 5 RM, 20 reps with a 10 RM, etc.
* If you're worried about insufficient metabolic crap, perform a backoff, (way) submaximal, slowish set of like 15+ reps afterwards.
</div> HST 2.0?
Blade on rest periods: <div></div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Rest periods are also adjusted according to that RPE scale, I aim for an explosive rep performance so if rep speed drops, you rest longer and perform less reps in the next set of the series. So yes, up to 30 secs. Optimally, I believe singles with short rests should be done after that first "activation set" - but for practical reasons sets of 2-3 are more common. If you can balance the rest/rep speed/rep number/fatigue point just right, there seems to be a neural effect which boosts strength in the middle of a Myo-rep set...suddenly the bar just feels lighter and explodes up.
The first activation set is a strength gauge to see whether you recovered from the volume of the last session or not, and rep speed in the rest-pause series is also a strong indicator of this</div>
Blade gives us the rationale for rest-pause effectiveness: <div></div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">The reason rest-pause training works so well is because you have higher fiber-recruitment. Going close to failure in the first set will get you to that point, then inserting short rest periods will maintain fatigue at a level which maintains fiber recruitment, and each rep in the subsequent series/sets in essence simulates 4-5 "regular" sets. The high density and less total reps compared to "regular" sets will IMO lessen the energy drain and AMPK from the muscle, giving a stronger growth response.</div>
Another piece of the puzzle from Blade on the importance of the backoff set: <div></div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">A lifter conditioned to high load singles and workloads is still getting hypertrophy from low-load occlusion, and as both my own experiments and NWLifter's, and I'm sure many others have shown - you can deload or back of weights for a while and still get strength and hypertrophy gains from lower loads and an equal volume (sets x reps). Sheiko routines and some generic powerlifting templates where you back off to 70% loads are more evidence of this. So there is some other mechanism at work. The tonnage factor, or total work performed is also a variable. We have discussed this here before, the idea of the "backoff set" to maintain or add volume. Then there is the Goto study where they compared high-rep (10RM), low-rep (5 sets 90% 1RM) and combi-type training (5 sets 90% + 1 high-rep set) showed the latter to be superior both for strength and CSA gains. DC and his 1 RP set + widowmaker.</div>
Why not some occlusion isometrics? <div></div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">PowermanDL: I don't see why you couldn't use a lighter weight (40-60%?) and either do higher reps with the old BBer standby of "keeping tension on the muscle" - or even something closer to an isometric hold. Maybe even very short ROM to move things around a little bit, but essentially holding the weight in place.
Blade: That is what I've implemented in my protocols, within a progression model. Continuous tension/partials even some isometrics to failure at a 20-30RM load, then short rest and a rest-pause type approach. The total number of reps will automatically decrease as load is increased, and you progress into heavier loads where going close to the point of failure (i.e. when rep speed slows down) is sufficient to get a high level of MU recruitment. Rep speed is used as an indicator to auto-regulate rest, number of reps in the series and total reps. It's usually 3-5 reps for lighter loads, 1-3 reps for heavier, and rest periods rarely if ever go above 30 secs unless we're getting into 5RM+ territory, and then I believe you might as well do "standard" sets of 3-5 or MaxStim singles as there is max MU recruitment from rep 1.
There is a definitive added effect from these high-rep, occlusion-simulated reps to heavier training, very much akin to the DC Widowmaker stuff. What we don't know yet is whether we want to "play all cards" at the same time, i.e. use both heavy mechanical loading and lighter occlusion-based training, or if we want to switch between them in a periodized fashion to get achieve the "novel stimulus" effect as well as deloading from heavier loads.
</div>This goes back to the HST FAQ by Blade.
The rest-pause scheme goes way back. I come to think of Charles Staley's Escalating Density Training (EDT) and Leo Costa's Titan Training Muscle Rounds. Also Nick Nilsson's Muscle Explosion have these. Pete Sisco's Power Factor Training (PFT) focuses on density.
Blade also points to something essential: <div></div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE"> ...I also believe that the load progression should be stretched out over time, instead of quickly ramping up to max loads over only 6 weeks. By repeating loads two workouts in a row, maybe adding 1-2 reps before increasing loading and so on - you can stay in the loading range of 5-12RM, letting strength increase in relative proportion to the load progression if you catch my drift. Occasionally pushing into 1-3RM territory can be beneficial for a number of reasons, obviously.</div>Lyle was quick to suggest a doble progression scheme: <div></div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Ignoring the fact that some people just suck at adding reps (and that adding even a single rep may be a 2-3% gain), why not just use a standard double progression. Hit 12 reps, add weight which may drop you to 5-6, stay there until you get back to 12 (which may realistically hold you at the same loading for 2-3 workouts depending on how well you add reps), get to 12, add weight again?</div>Blade answered: <div></div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Exactly, that was kinda my point, although I'd prefer to increase loads at least every 3 weeks or so, even by 5%. So make that a double progression within the 8-12 rep range for a few weeks, then the 5-8 rep range for another few weeks, insert some low load stuff for 1-2 weeks to ensure that the stimulus is "new" (this is where that low-load occlusion-simulated protocol comes in) - rinse and repeat.
</div>
Target reps according to Lyle: <div></div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">40-50 reps/large bodypart (which is in the realm of 4-8 sets which is consistent with most real world recommendations)
20-30/small part (2-4 sets or so which is also consistent with real world recommendations)
</div>
This sums up my thinking pretty well. I did scribble down some thought on this way back in Feb 2008 ( here and here)
<div></div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Take a reasonable weight (something between, say, 5-15 RM):
* Perform repetitions until movement speed noticeably slows down, never risking failure
* Rest 30 seconds (or, to make things really simple, take 12-15 deep breaths ala DC training)
* Repeat the above sequence until a prescribed number of reps (10, 12, 15, 20, whatever) have been hit. If you want a good guideline, doubling the # of reps of whatever RM it is seems useful. E.g. 10 reps with a 5 RM, 20 reps with a 10 RM, etc.
* If you're worried about insufficient metabolic crap, perform a backoff, (way) submaximal, slowish set of like 15+ reps afterwards.
</div> HST 2.0?
Blade on rest periods: <div></div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Rest periods are also adjusted according to that RPE scale, I aim for an explosive rep performance so if rep speed drops, you rest longer and perform less reps in the next set of the series. So yes, up to 30 secs. Optimally, I believe singles with short rests should be done after that first "activation set" - but for practical reasons sets of 2-3 are more common. If you can balance the rest/rep speed/rep number/fatigue point just right, there seems to be a neural effect which boosts strength in the middle of a Myo-rep set...suddenly the bar just feels lighter and explodes up.
The first activation set is a strength gauge to see whether you recovered from the volume of the last session or not, and rep speed in the rest-pause series is also a strong indicator of this</div>
Blade gives us the rationale for rest-pause effectiveness: <div></div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">The reason rest-pause training works so well is because you have higher fiber-recruitment. Going close to failure in the first set will get you to that point, then inserting short rest periods will maintain fatigue at a level which maintains fiber recruitment, and each rep in the subsequent series/sets in essence simulates 4-5 "regular" sets. The high density and less total reps compared to "regular" sets will IMO lessen the energy drain and AMPK from the muscle, giving a stronger growth response.</div>
Another piece of the puzzle from Blade on the importance of the backoff set: <div></div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">A lifter conditioned to high load singles and workloads is still getting hypertrophy from low-load occlusion, and as both my own experiments and NWLifter's, and I'm sure many others have shown - you can deload or back of weights for a while and still get strength and hypertrophy gains from lower loads and an equal volume (sets x reps). Sheiko routines and some generic powerlifting templates where you back off to 70% loads are more evidence of this. So there is some other mechanism at work. The tonnage factor, or total work performed is also a variable. We have discussed this here before, the idea of the "backoff set" to maintain or add volume. Then there is the Goto study where they compared high-rep (10RM), low-rep (5 sets 90% 1RM) and combi-type training (5 sets 90% + 1 high-rep set) showed the latter to be superior both for strength and CSA gains. DC and his 1 RP set + widowmaker.</div>
Why not some occlusion isometrics? <div></div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">PowermanDL: I don't see why you couldn't use a lighter weight (40-60%?) and either do higher reps with the old BBer standby of "keeping tension on the muscle" - or even something closer to an isometric hold. Maybe even very short ROM to move things around a little bit, but essentially holding the weight in place.
Blade: That is what I've implemented in my protocols, within a progression model. Continuous tension/partials even some isometrics to failure at a 20-30RM load, then short rest and a rest-pause type approach. The total number of reps will automatically decrease as load is increased, and you progress into heavier loads where going close to the point of failure (i.e. when rep speed slows down) is sufficient to get a high level of MU recruitment. Rep speed is used as an indicator to auto-regulate rest, number of reps in the series and total reps. It's usually 3-5 reps for lighter loads, 1-3 reps for heavier, and rest periods rarely if ever go above 30 secs unless we're getting into 5RM+ territory, and then I believe you might as well do "standard" sets of 3-5 or MaxStim singles as there is max MU recruitment from rep 1.
There is a definitive added effect from these high-rep, occlusion-simulated reps to heavier training, very much akin to the DC Widowmaker stuff. What we don't know yet is whether we want to "play all cards" at the same time, i.e. use both heavy mechanical loading and lighter occlusion-based training, or if we want to switch between them in a periodized fashion to get achieve the "novel stimulus" effect as well as deloading from heavier loads.
</div>This goes back to the HST FAQ by Blade.
The rest-pause scheme goes way back. I come to think of Charles Staley's Escalating Density Training (EDT) and Leo Costa's Titan Training Muscle Rounds. Also Nick Nilsson's Muscle Explosion have these. Pete Sisco's Power Factor Training (PFT) focuses on density.
Blade also points to something essential: <div></div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE"> ...I also believe that the load progression should be stretched out over time, instead of quickly ramping up to max loads over only 6 weeks. By repeating loads two workouts in a row, maybe adding 1-2 reps before increasing loading and so on - you can stay in the loading range of 5-12RM, letting strength increase in relative proportion to the load progression if you catch my drift. Occasionally pushing into 1-3RM territory can be beneficial for a number of reasons, obviously.</div>Lyle was quick to suggest a doble progression scheme: <div></div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Ignoring the fact that some people just suck at adding reps (and that adding even a single rep may be a 2-3% gain), why not just use a standard double progression. Hit 12 reps, add weight which may drop you to 5-6, stay there until you get back to 12 (which may realistically hold you at the same loading for 2-3 workouts depending on how well you add reps), get to 12, add weight again?</div>Blade answered: <div></div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Exactly, that was kinda my point, although I'd prefer to increase loads at least every 3 weeks or so, even by 5%. So make that a double progression within the 8-12 rep range for a few weeks, then the 5-8 rep range for another few weeks, insert some low load stuff for 1-2 weeks to ensure that the stimulus is "new" (this is where that low-load occlusion-simulated protocol comes in) - rinse and repeat.
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Target reps according to Lyle: <div></div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">40-50 reps/large bodypart (which is in the realm of 4-8 sets which is consistent with most real world recommendations)
20-30/small part (2-4 sets or so which is also consistent with real world recommendations)
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This sums up my thinking pretty well. I did scribble down some thought on this way back in Feb 2008 ( here and here)
2008-10-08:
Weight: 70,3 kg (154,7 lbs) (+0,5 kg [1,1 lbs] from yesterday) (+0,8 kg [1,8 lbs] from start, 49 days ago)
Note: What a pizza! Only 600 grams, but I'm 500 grams heavier than yesterday...
Routine: HST Post-5s routine A (Chins, Dips, Squat machine, Curls, Standing rows, Chrunches, Wrist extensions)
Note: Heavy it is. Did 135 kg (297 lbs) on the Squat machine (close to 2xBW). Standing rows 70 kg (154 lbs) (that is my BW - for a shoulder exercise). Crunches 40 kg (88 lbs). Still doing MS-style work sets.
Target kcal: 1534 kcal (-1092 kcal) (before subtracting TEM)
Macros: 41% (132g) P; 30% (109g) C; 30% (48g) F (before subtracting TEM)
Weight: 70,3 kg (154,7 lbs) (+0,5 kg [1,1 lbs] from yesterday) (+0,8 kg [1,8 lbs] from start, 49 days ago)
Note: What a pizza! Only 600 grams, but I'm 500 grams heavier than yesterday...
Routine: HST Post-5s routine A (Chins, Dips, Squat machine, Curls, Standing rows, Chrunches, Wrist extensions)
Note: Heavy it is. Did 135 kg (297 lbs) on the Squat machine (close to 2xBW). Standing rows 70 kg (154 lbs) (that is my BW - for a shoulder exercise). Crunches 40 kg (88 lbs). Still doing MS-style work sets.
Target kcal: 1534 kcal (-1092 kcal) (before subtracting TEM)
Macros: 41% (132g) P; 30% (109g) C; 30% (48g) F (before subtracting TEM)
2008-10-09:
Weight: 69,5 kg (152,9 lbs) (-0,8 kg [-1,8 lbs] from yesterday) (+0,0 kg [0,0 lbs] from start, 50 days ago)
Routine: Recovery
Target kcal: 1216 kcal (-688 kcal) (before subtracting TEM)
Macros: 37% (95g) P; 36% (103g) C; 28% (36g) F (before subtracting TEM)
Note: I'm not very active today so my expediture is very low - I need to get the necessary macronutrients to not loose valuable LBM... probably I loose some anyway...
Weight: 69,5 kg (152,9 lbs) (-0,8 kg [-1,8 lbs] from yesterday) (+0,0 kg [0,0 lbs] from start, 50 days ago)
Routine: Recovery
Target kcal: 1216 kcal (-688 kcal) (before subtracting TEM)
Macros: 37% (95g) P; 36% (103g) C; 28% (36g) F (before subtracting TEM)
Note: I'm not very active today so my expediture is very low - I need to get the necessary macronutrients to not loose valuable LBM... probably I loose some anyway...