30 rep / wo

Discussion in 'Hypertrophy-Specific Training (HST)' started by kinggrub, Sep 7, 2006.

  1. kinggrub

    kinggrub New Member

    Is 30 rep/wo too much?

    15 * 2
    10 * 3
    5 * 6

    Is it better to add frequency instead of volume?
     
  2. Fausto

    Fausto HST Expert

    I am doing that exact amount, being on 15's it is early days, might be complaining by the time I get to 5's, but am willing to see.

    Will keep all posted! [​IMG]
     
  3. Long ago I realized that 30 is the least common multiple of 5, 10, and 15, and seems it should be like a magic number for HST (I'm a math teacher [​IMG] ). However -- at least for me -- 30 reps per workout would take forever, especially in the 5s. I sometimes will do 2x15 in the early 15s phase, but I stick to 2x10 and 3x5.

    Now, if I were only doing 5 or 6 exercises per workout, I might try the 30 rep target.
     
  4. Lol

    Lol Super Moderator Staff Member

    <div>
    (etothepii @ Sep. 07 2006,13:55)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Now, if I were only doing 5 or 6 exercises per workout, I might try the 30 rep target.</div>
    That's exactly what I am doing. However, I still find that to get it done in an hour is a hard task during 5s. Also, I just can't do 6 sets of my 5RM for any exercise so I have to cluster and that can take ages too. I have settled on 20 reps as a good number (after my experiments with Max-Stim). During 15s I will now do about 1 and a half sets but at least 20 reps; 10s will be 2 sets; 5s will be four sets or 2 plus a heavy (close to 10RM) set of 10 to make up the 20 reps.

    I think this is more practical for three times a week. By all means try 30 reps but if you feel that the volume is too much drop it back until you feel you can manage. At 30 reps I started to dread going to the gym, esp. on deadlift days. [​IMG]
     
  5. Fausto

    Fausto HST Expert

    <div></div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Now, if I were only doing 5 or 6 exercises per workout, I might try the 30 rep target. </div>

    Right you are, that is exactly what i am doing! In fact 4 some days others 5, so I will survive I am sure! [​IMG]
     
  6. Old and Grey

    Old and Grey Super Moderator Staff Member

    I like to keep my reps at 15 for the 15's and 5's and 20 for the 10's. I prefer short, intense workouts. Therefore I employ drop sets to complete my total reps for the 10's and 5's. Some people prefer longer rest periods but I am a Type A, &quot;git r done&quot; person. It's my natural flow, for better or for worse.
     
  7. faz

    faz Active Member

    i tried this myself but as people have said 6 sets of 5s is hard.
    so what i did was to do 4sets of 5s and on the last set do a metabolic set of 10 reps..making 30 reps totall...give 6 sets a go and see how you feel [​IMG] [​IMG]
     
  8. Tradnyx

    Tradnyx New Member

    I pretty much did that in my first cycle, and other than incurring some shoulder problems (too many sets per week I guess), I got some pretty good results, actually, I felt my results were very good. The higher reps, I believe, helped me lean out a bit while building size. (I was coming back after a long layoff, Muscle Memory is your friend).

    The disadvantage was that it started taking me a long time to complete workouts. I supersetted alot, which was great for my cardio fitness honestly, but it was just a bit much. I think I'd still give it a shot, but with only a very basic core exercize program. I did this with everything + arm iso's.. Boy did I get winded..
     
  9. style

    style New Member

    Im getting great results right now from a 20 rep cycle invented by a certain Mr Moore [​IMG]
     
  10. Lol

    Lol Super Moderator Staff Member

    <div>
    (style @ Sep. 07 2006,19:59)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Im getting great results right now from a 20 rep cycle invented by a certain Mr Moore  [​IMG]</div>
    Yeah, 20 seems like a good number for me too.
     
  11. Peak_Power

    Peak_Power New Member

    <div>
    (Lol @ Sep. 07 2006,17:10)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE"><div>
    (style @ Sep. 07 2006,19:59)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Im getting great results right now from a 20 rep cycle invented by a certain Mr Moore  [​IMG]</div>
    Yeah, 20 seems like a good number for me too.</div>
    Agreed, I like your &quot;1 and a half sets&quot; during the fifteens lol you slacker heheh
     
  12. Lol

    Lol Super Moderator Staff Member

    <div>
    (Peak_Power @ Sep. 07 2006,23:09)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Agreed, I like your &quot;1 and a half sets&quot; during the fifteens lol you slacker heheh</div>
    Aha! But it's an extra half! [​IMG]

    A wise man once said, 'The harder I work, the luckier I get'&quot;
     
  13. Peak_Power

    Peak_Power New Member

    So what everyone is saying then is to keep volume and frequency exactly the same over the course of the 6-8 week cycle, and steadily increase load? I would have thought the slight drop in volume, from 30(2x15) to 20(2x10) to 15(3x5), would still be ok?
     
  14. faz

    faz Active Member

    <div>
    (Peak_Power @ Sep. 08 2006,04:41)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">So what everyone is saying then is to keep volume and frequency exactly the same over the course of the 6-8 week cycle, and steadily increase load? I would have thought the slight drop in volume, from 30(2x15) to 20(2x10) to 15(3x5), would still be ok?</div>
    it is ok...its just as you get more conditioned you might need more sets.
     
  15. Fausto

    Fausto HST Expert

    I'll be the other lab rat to try this out! [​IMG]
     
  16. 9to5lifter

    9to5lifter New Member

    I generally stick with 15-20 reps per exercise (not counting in metabolic work such as drop sets and high-rep sets). I feel 30 reps would be too much during the 5's and post-5's. Fausto, keep us informed on how it goes as you progress through your cycle.
     
  17. Fausto

    Fausto HST Expert

    Will do! [​IMG]
     

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