Hi guys, I just have a clarificatory question. Im reading articles about HST and trying to understand the principle behind. I stumble into these. Bullet 2 says..
There is an obligatory increase in weight (from 5-20 lbs.) each workout. This means that at times you may be working with less than your maximum weight for any given rep scheme. This is by design. You will reach max poundages for a given rep range on the last workout of each two week block.
Then, on bullet 5 it says..
• Repetitions will decrease every 2 weeks in the following order: 15 reps for 2 weeks Þ 10 reps for 2 weeks Þ 5 reps for 2 weeks Þ then continue with your 5 rep max for 2 weeks or begin 2 weeks of negatives. 15¹s can be skipped when you are about to start over after the first 8 week cycle. If you are feeling strain-type injuries coming on don't skip the 15s.
http://www.hypertrophy-specific.com/hst_notes.html
Question is: Does that mean that I have to increase poundages (around 5-20 lbs) but I have to keep the my reps to 15 on my first 2 weeks, then 10 reps on 3rd and 4th week and so on?
Thanks for clarification.
There is an obligatory increase in weight (from 5-20 lbs.) each workout. This means that at times you may be working with less than your maximum weight for any given rep scheme. This is by design. You will reach max poundages for a given rep range on the last workout of each two week block.
Then, on bullet 5 it says..
• Repetitions will decrease every 2 weeks in the following order: 15 reps for 2 weeks Þ 10 reps for 2 weeks Þ 5 reps for 2 weeks Þ then continue with your 5 rep max for 2 weeks or begin 2 weeks of negatives. 15¹s can be skipped when you are about to start over after the first 8 week cycle. If you are feeling strain-type injuries coming on don't skip the 15s.
http://www.hypertrophy-specific.com/hst_notes.html
Question is: Does that mean that I have to increase poundages (around 5-20 lbs) but I have to keep the my reps to 15 on my first 2 weeks, then 10 reps on 3rd and 4th week and so on?
Thanks for clarification.