Rethinking Hst

Discussion in 'Hypertrophy-Specific Training (HST)' started by HST_Rihad, Nov 25, 2014.

  1. Totentanz

    Totentanz Super Moderator Staff Member

    It depends. For 10 RM, it's probably more like ~7 reps total. Anything 5 RM and under, you're most likely getting full recruitment from the first rep though. Assuming the RM is accurate and all the other factors that effect performance that day, as well as assuming proper form, no form breakdown in later reps, etc etc. I wouldn't get too caught up on which specific rep is the first one where you start getting full recruitment, it's just important to realize that it is a sliding scale where the lighter the load, the more reps needed before full recruitment and vice versa. I'm sure that Blade has elaborated on this in the myo-reps documentation since the system is basically based around this idea.
     
  2. Renky

    Renky Member

    In my case... Myo-reps was a real boom to my training system. Make that a sonic boom. Love it.... Took a bit to get my head around it, initially, but will never change now.

    Is there a way that we can put Blade's research as a sticky on the top of the forum? It is worth referring back to frequently...
     
  3. Renky

    Renky Member

    That dose response curve Blade illustrates in his research is an eye opener... That in itself is a red flag to me that more and more and more volume can actually work against you. Sorry if I am getting a bit off topic...
     
  4. HST_Rihad

    HST_Rihad Active Member

    I think you're missing the main point of (very) high rep sets: accumulation of metabolic byproducts (via the glycolytic pathway), cell swelling, stimulating increased hormone concentrations - all precursors of hypertrophy. And as the body adapts to such demands, we gradually fall into more tensile 5-10RM work. Apart from potentially shorter and less exhausting workouts you look full and pumped up most of the time, provided that carb intake is in check. It's at least worth a try.
     
  5. mickc1965

    mickc1965 Well-Known Member

    @HST_Rihad,

    It is clear that you are never going to agree with @Totentanz, @Jester, @Old and Grey, @Lol, @Blade, @Bulldog, @adpowah or anyone else you have disagreed with in this and multiple other threads over whether HST works. Would it not be better for you to take photos of yourself as you are today and post, then follow whatever protocol you are going to follow and post after 3/6 months your gains!!!!
     
  6. HST_Rihad

    HST_Rihad Active Member

    but you will agree with one specific research pointed out by Brad Schoenfeld? :)

    BTW, how do I insert a username like you did?

    Oh, and you can assume my starting pick to be the one on the avatar. I won't get bigger by too much while attempting to maintain sufficiently lean looks in the process.
     
  7. mickc1965

    mickc1965 Well-Known Member

    When you start typing their name with the @ at the beginning their name pops up underneath (well it does on a PC) and just click on it, ta da
     
  8. mickc1965

    mickc1965 Well-Known Member

    Do you have a link so I can have a butchers (look)?
     
  9. Totentanz

    Totentanz Super Moderator Staff Member

    Yes, all those effects of high rep sets are great as long as you've gotten enough tension beforehand from the heavier work. Do your heavy work, then do the high rep, metabolic stuff to keep muscles full.
     
  10. HST_Rihad

    HST_Rihad Active Member

  11. HST_Rihad

    HST_Rihad Active Member

    I suspect the same effects could be obtained when doing the higher rep work on a separate day.

    Strategies for Integrating Low‐Loads
    Periodize linearly
    * 4 to 8 week mesocycle
    Periodize non‐linearly
    * DUP where integrated once per week, every third week, etc
    * Use selectively on single‐joint movements
    * Include as last set or two for a muscle group
     
  12. mickc1965

    mickc1965 Well-Known Member

  13. HST_Rihad

    HST_Rihad Active Member

  14. adpowah

    adpowah Active Member

    So 61.4kg in mid-Agust and 63.1kg today, basically you've gained 2kg over about 7 months. How do you look, better? (same thought as @mickc1965 )
     
  15. HST_Rihad

    HST_Rihad Active Member

    More like fatter :-/ Fear not, I will start working on gaining quality mass (through progress in training) once I've reached low enough %bf.
     
  16. mickc1965

    mickc1965 Well-Known Member

    Surely at 63.1 kgs your body fat levels are at least circa 10-12% based on what you looked like last June at 63.4kgs - why not recomp at the weight you are now?
     
  17. HST_Rihad

    HST_Rihad Active Member

    Because lean looks (all abs visible) are more important to me. Muscle will follow with the upcoming higher rep->5RM progression. Today I'm 63.1->62.3kg, waist 71.8->71.3. A woosh :)
     
  18. Jester

    Jester Well-Known Member

    Basing your programming on one study is crazy. Just like when 12-18months ago there were people jumping on Wernbom's meta analysis (same craziness).


    Nobody is fearful of your body fat.

    How do you intend to gain muscle without fat alongside it?

    http://en.wikipedia.org/wiki/Anorexia_nervosa
     
  19. HST_Rihad

    HST_Rihad Active Member

  20. adpowah

    adpowah Active Member

    Not sure if you are wanting opinions on this protocol but here's mine. This good in that you will never have to worry about your body fat getting out of control. But by the nature of being so restricted you are going to leave a lot of muscular gains on the table in favor of staying lean. Personally that protocol would fail for me because my workout and diet are not consistent enough. Any setbacks would be augmented because the lack of focus on maximum muscle growth, losing a .5kg of muscle due to some missed workouts, getting sick, stress etc would be months of progress gone versus weeks. Regardless I wish you the best.
     
    Bulldog and HST_Rihad like this.

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