thegentleman1981
New Member
Good morning,
I am not new to Hypertrophy training but to HST-to know me please check this thread out:
http://thinkmuscle.com/forum/showthread.php?41480-Motivation-amp-Direction
Currently I am still on a HLM routine 2x the week and I think about if I should incorporate the HST principles in my HLM scheme or switch totally to HST.
Some points and thinkers I want to make:
I like on the HLM set up i do, that it incorporates different rep ranges and 3 "main" stimuli:
2x15/1 min rest: much fatigue/metabolic stimulus-less tension stimulus.
3x8-10/2min rest: some fatigue-some tension stimulus
3x3-5/4 min rest: little fatigue-much tension stimulus
Nobody know if just the variation in load is the most important factor, or if the metabolic demands are helping your development in a certain degree.
--------------> so a new approach would be, to increase on one side the tension stimulus via weight (weight the most important factor) and on the other hand "fatigue" via higher reps, shorter rests,higher volume.
Some takes on my points would lead to a interesting discussion for us all I think,
So feel free to chime in.
TG
I am not new to Hypertrophy training but to HST-to know me please check this thread out:
http://thinkmuscle.com/forum/showthread.php?41480-Motivation-amp-Direction
Currently I am still on a HLM routine 2x the week and I think about if I should incorporate the HST principles in my HLM scheme or switch totally to HST.
Some points and thinkers I want to make:
- Long linear "vs" short linear (undulated)
HST is a linear periodized programm. HLM or Wendler compresses the 6weeks in 3 sessions with bigger jumps between them before adding weight or reps the next rotation. ----> Is this approach favoured for intermediate athletes or does HST tweaks exists in this direction?
- Problem of overreaching
Also Casey Butt suggests, that for stronger athletes after a heavy day,a lighter day is needed. They just can´t regenerate from 3x5 with 200kg so fast as they pushed 80kg 3x5. So to hold the stimulus up yOu still hit the gym but with a light session-be it higher reps or just a cutt off weight on this day.---------> So isn´t there the danger of running in overreaching during HST even when not hitting failure? Think of fitness fatigue here.
Also regarding HST, HLM shouldn´t work: You don´t do a SD before returning to the light day-but its still possible to improve each session.
Also regarding HST, HLM shouldn´t work: You don´t do a SD before returning to the light day-but its still possible to improve each session.
- Working in different Rep Ranges/PR Ranges:
Also clustering/Total Reps are a idea in HST.
This will eliminate the factor "fatigue" as much as possible while focusing on "tension" stimulus.
ITs questionable how important fatigue is. See also Lyles article here about the "perfect" rep range
http://www.bodyrecomposition.com/muscle-gain/reps-per-set-for-optimal-growth.html
ITs questionable how important fatigue is. See also Lyles article here about the "perfect" rep range
http://www.bodyrecomposition.com/muscle-gain/reps-per-set-for-optimal-growth.html
I like on the HLM set up i do, that it incorporates different rep ranges and 3 "main" stimuli:
2x15/1 min rest: much fatigue/metabolic stimulus-less tension stimulus.
3x8-10/2min rest: some fatigue-some tension stimulus
3x3-5/4 min rest: little fatigue-much tension stimulus
Nobody know if just the variation in load is the most important factor, or if the metabolic demands are helping your development in a certain degree.
--------------> so a new approach would be, to increase on one side the tension stimulus via weight (weight the most important factor) and on the other hand "fatigue" via higher reps, shorter rests,higher volume.
Some takes on my points would lead to a interesting discussion for us all I think,
So feel free to chime in.
TG
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