I'd just hate to go into the gym one day, only to max 3 times on every exercise.

Thanks

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- Thread starter marcus314
- Start date

I'd just hate to go into the gym one day, only to max 3 times on every exercise.

Thanks

http://www.hypertrophy-specific.info/cgi-bin....;t=4626

The guides says to do an actual test to determine your 15RM. Yeah, you gotta press some iron. With this number accurately determined, add 20% to estimate your 10RM. Then, add 15% to your 10RM to estimate your 5RM.

So:

15RM - Actual

10RM (est) = 15RM * 1.2

5RM (est) = 10RM * 1.15

The FAQ notes to be conservative in following the guide. When I did the estimates, I usually rounded down to the closest multiple of 5 (unless the number calculated out to an exact 5 lb multiple).

For example:

15RM = 100 lb

10RM = 100 * 1.2 = 120

5RM = 120 * 1.15 = 138 = (round down to) 135

Like I said, I went ahead and tested the calculated RM's. Some were good, while I found that I could add another 5 - 10 lbs to others.

Hope that helps.

Chuck L Head

So basically I go

2 weeks of 15s

2 weeks of 10s

2 weeks of 5s

1 week continue @ 5RM

Last week = 1 day new 15RM, 1 day new 10RM, 1 day new 5RM

Then I use the new RMs to fillout my sheet for the next cycle.

I did my entire HST routine that day, with 1 set ea., writing down my weight and reps. If I was able to do more than 15reps, I would pile on more weight and go at it once more so that my reps would not exceed 15.

Once I had these #'s, I used the 1 rep max & multi rep calculators here: http://www.hardgainers-home-gym.com/tools.html Using these calculators, I input the #'s I came up with at the gym to give me my 15RM, 10RM & 5RM estimates.

After I got these #'s, I then hit the gym 2 more days that week, 1 day testing the 10RM given by the calculator, and the other day testing the 5RM given by the calculator. Everything was pretty dead on, except 1 or 2 exercises which I had to increase the weight like 10lbs (leg workouts).

Hope this helps!

dave