Incorporating Max-Stim

K

kidkurious

New Member
EDIT:
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my entire workout log (please critique):
http://img156.imagevenue.com/img.php....0lo.JPG

I wanna make sure I understand max-stim correctly.
This is what I plan to do post'5's for my next cycle:

For each exercise:
Starting with 75% of my 10RM, I do 20 reps, with 5 second rests in between each rep. Only do 1 set.

Increase the weight each workout, working up to 110% of my 10RM.

Is this correct?

Do I use the same 10RM in the current cycle? or do I increase the 10RM by maybe 5lbs?

Should I use my 8RM and 6RM as well? I'm guessing my post-5's will last longer than 2 weeks. How can I adjust this?


Thanks guys!

once I know for sure, I'll update my training log spreadsheet
smile.gif
 
My understanding was that you use a 5RM (or higher) weight.  This way it is like doing 4 sets of max 5 RMs but without the fatigue.  

What is the point of doing something that would equal 2 sets of 10RMs after you just finished say 2 to 3 sets of the 5s? Its just going BACK down in load instead of going up in load AND volume.  

The secret to the success of HST is the constant progressive loading while keeping the volume decent.  

This has been my understanding, but I could be wrong.
 
<div>
(kidkurious @ Oct. 07 2008,7:48)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">I wanna make sure I understand max-stim correctly.
This is what I plan to do post'5's for my next cycle:

For each exercise:
Starting with 75% of my 10RM, I do 20 reps, with 5 second rests in between each rep. Only do 1 set.

Increase the weight each workout, working up to 110% of my 10RM.

Is this correct?

Do I use the same 10RM in the current cycle? or do I increase the 10RM by maybe 5lbs?

Should I use my 8RM and 6RM as well? I'm guessing my post-5's will last longer than 2 weeks. How can I adjust this?


Thanks guys!

once I know for sure, I'll update my training log spreadsheet
smile.gif
</div>
Since you are talking about post fives here is what I think you should do.

After last work out of 5rm ala HST assuming you are working out 3X week but 2X week would be just as well.

WO1 - 5RM with adequate M time to complete the same number of reps you were using in your 5's ala HST or slightly more
WO2 - 5RM + 5% as above
WO3 - 5RM + 5% as above

Week 2 of extending 5's
WO3 - 4RM as above
WO3 - 4RM + 5% as above
WO3 - 4RM + 5% as above

Week 3 of extending 5's
WO3 - 3RM as above
WO3 - 3RM + 5% as above
WO3 - 3RM + 5% as above

All the while using the same number of reps or slightly more IOW if doing 3 sets of 5 in HST, trying 20 reps ala MS

BTW, Moving this thread to MS thread
 
Thanks Dan
smile.gif


So after the 5's, I'm basically increasing the weight by 5% each workout, doing 1 set of 20 reps, with adequate m-time between reps?
 
<div>
(kidkurious @ Oct. 07 2008,9:30)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Thanks Dan
smile.gif


So after the 5's, I'm basically increasing the weight by 5% each workout, doing 1 set of 20 reps, with adequate m-time between reps?</div>
Basically, yes

There are a ton of options on how exactly each individual can and/or should do this but in essence as LOL posted in MS questions thread, the key is increasing the load over time with sufficient volume to get some of the key mediators kicking in and turning on some of the goodies in the muscle tissue itself.

Good luck
 
<div>
(The Long Run @ Oct. 07 2008,9:48)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Oh this is awesome.  If my joints can hold up I'm gonna be doing this after my 5s.  
laugh.gif
</div>
Joint pain can be an issue, don't dismiss it, if it hurts too bad don't do it. I know this is common sense too many but you'd be surprised how many still have the &quot;no pain=no gain&quot; mentality. Plus there is a big difference between simple DOMS (albeit not really simple) and joints screaming in agony from stress. So if the later, use your head and don't push it.
 
By the end of the entire cycle, after SD, for my next cycle's 5's, should I use the 5RM I achieved during the max-stim?

And I try to achieve the same volume as I did during the 5's for each exercise; not necessarily 20 reps.

So let say' during my 5's, I did:
squats: 2 sets of 5 (10 reps)
bench: 3 sets of 5 (15 reps)

During my max-stim post-5's, I would do:
squats: 10 reps with m-time between reps (1 set)
bench: 15 reps with m-time between reps (1 set)

is this correct? or can I add 5 reps to each exercise with m-time?
 
<div>
(Dan Moore @ Oct. 07 2008,10:36)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Joint pain can be an issue, don't dismiss it, if it hurts too bad don't do it.</div>
Oh definitely. That's what I meant, if I don't have bad pains. Certainly don't want to risk injury by pushing too far, then I'd have to go backwards instead of forwards.

I guess the way I said it made it look like I was going to push them to their limits. Not the case!
laugh.gif
 
<div>
(kidkurious @ Oct. 09 2008,11:41)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">here is a jpg link to my entire workout log (spreadsheet):

http://forum.bodybuilding.com/attachm....3609903

during max-stim, I maintain the same volume I use during the 5's for each exercise.

please let me know what you think
smile.gif
</div>
Nice programme but why have you skipped the 15ths in your programme?
 
<div>
(Dan Moore @ Oct. 07 2008,10:32)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE"><div>
(kidkurious @ Oct. 07 2008,9:30)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Thanks Dan
smile.gif


So after the 5's, I'm basically increasing the weight by 5% each workout, doing 1 set of 20 reps, with adequate m-time between reps?</div>
Basically, yes

There are a ton of options on how exactly each individual can and/or should do this but in essence as LOL posted in MS questions thread, the key is increasing the load over time with sufficient volume to get some of the key mediators kicking in and turning on some of the goodies in the muscle tissue itself.

Good luck</div>
Hello Dan,

Whats your current programme now?
You have have added HST in your MaxStim programme as well?
 
<div>
(bodyguard @ Oct. 11 2008,3:04)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE"><div>
(kidkurious @ Oct. 09 2008,11:41)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">here is a jpg link to my entire workout log (spreadsheet):

http://forum.bodybuilding.com/attachm....3609903

during max-stim, I maintain the same volume I use during the 5's for each exercise.

please let me know what you think
smile.gif
</div>
Nice programme but why have you skipped the 15ths in your programme?</div>
i did the 15's in my first cycle, so for my 2nd cycle, I have decided to skip them... maybe i should include them again?
 
<div>
(kidkurious @ Oct. 11 2008,8:29)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE"><div>
(bodyguard @ Oct. 11 2008,3:04)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE"><div>
(kidkurious @ Oct. 09 2008,11:41)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">here is a jpg link to my entire workout log (spreadsheet):

http://forum.bodybuilding.com/attachm....3609903

during max-stim, I maintain the same volume I use during the 5's for each exercise.

please let me know what you think
smile.gif
</div>
Nice programme but why have you skipped the 15ths in your programme?</div>
i did the 15's in my first cycle, so for my 2nd cycle, I have decided to skip them... maybe i should include them again?</div>
You should not I was just curious.
If your muscles are conditioned, you can use any rep range between 20 reps and negatives.
 
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