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Short version: I tend to add the rest days as I get closer and closer to failure. I plugged part of an HST routine into Claude to give a hypothetical framework on balancing RIR vs. Recovery Needs using a "Current 10 Rep Max of 225lbs and assume strength increases of 1-3%, when averaged over 3...

Random ramblings: If I take off training for a month or more, I start the high reps off at laughingly low weights. If A/B split, I combine into full body and "train" (more like a 15-minute warm-up) every day, but the weights are so low that it takes about 2 weeks before I get close to the...

Nice! Yeah, frequency was an overlooked variable for too long for me. I finally realized I don't have to keep the same frequency all of the time. Interesting on having more time off during the 5s. I might try something similar, depending on recovery. I've never ran a full cycle of having a...

I forgot I posted this question. This was the gem in your reply! I tried a cycle of "letting the weights dictate the reps" and I ran out of gas about 4 weeks into it. Basically, constantly sore and not looking forward to the next day's workout. I liked it at first, but going too close to...

I developed some elbow bursitis shortly after the last update, so I needed to drop direct triceps work (so also dropped biceps). I've been running a super basic A/B HST plan for the time being: A Slant Board Back Squat Barbell Bench Lat Pull Down B Neutral Grip Row Deficit Deadlift Cable...

My problem with the frequency studies (that I've seen) is that they're comparing volume-equated training plans, so my assumption is that comparing the same full-body workouts of 2x vs. 3-5x would incrementally increase (but not a true 1 to 1) with each additional weekly workout.

On a somewhat related note. I re-listened to the "Sustainable Self-Development Podcast" interview with Bryan. I thought this quote was interesting: So, my logical (or illogical? hah!) question: Would a lifter following HST principles while at the same time minimizing the negative aspects of...

I asked Claude if anyone is interested:

Newb question! I couldn't find a discussion on fractional weights. Does anyone do HST with 1 lb (upper) and 2.5 lb (lower) increments each workout? I'm thinking this would allow me to extend each rep range training block from 2 to 4 weeks. I've been doing 2 week blocks of: 25 reps (one mild...

I used 50lbs dumbbells to try out the DB front squat, and it hits my quads well, but will get real tricky to power clean once the reps get lower and the weights get heavier, and even with the lower weight, I hit myself in the head multiple times, so I'm switching that to dumbbell deadlift...

Thank you @NWlifter ! "I myself am pretty positive the stimulus in general is more of a time vs load scenario, as a single rep with a 1RM will not stimulate more hypertrophy or even close to as much, as 3x12 for example." That makes sense, but I understood it more along the lines of more of a...

Thank you Ted Baxter (Old and Grey)! Do you think expanding your rep range higher would make a difference? Something like progressing in the 35 rep range for a while? I perused the Abbreviated Training group a little, and based on my current experience, I prefer higher frequency vs two days a...

I have zero science background, so I apologize if I've completely misread this or just restating the obvious. I tend to think the simple answer (and thus most logical) is usually the correct one. Load progression appears to correlate with the hypertrophy response (Or vice versa, but "chicken...

Old and Grey posted a cool chart from sci-fit.net on training age/adding muscle in a caloric deficit: http://thinkmuscle.com/community/threads/you-dont-need-a-caloric-surplus-to-build-muscle.43536/#post-262550 The way I interpret it: Untrained folks (or after a multi-year layoff) that need to...

After thinking about it over the weekend, I'm starting a new HST cycle on Monday. I've played around with the weights, guessing 42+ out of the previous 50 days (usually skip at least one of the days on the weekends), so I feel like I've reestablished my mental block on consistency ("this needs...

I didn't do the research (so assumptions here): I've been in the same boat, but never really considered dieting without lifting weights. I think lifting, at the very least, holds on to muscle during a cut, but it also keeps metabolism higher, improves general health markers, and speeds up fat...

(feel free to ignore, lots of rambling thoughts so I can revisit/learn/apply later). NWlifter, thank you again for the comments! Still plugging along, but my weight has appeared to hit an initial plateau at 240. I'm pretty sure my belt is one notch smaller than it was when I first hit 240 a...

I didn’t write it down when I talked to my doctor, but it was something like “ideal range is 40-60, and you’re at 20.”

I may have missed this, but does this routine have a summary or name?

I had some blood work done last week. I was kind of hoping I could get on HRT for those sweet gains, but my T levels aren’t too terrible. Bottom half though. My cholesterol was a little high, but I assume that will improve over the next 6 months. Really the only troubling thing is that my...