Need Help!!!

[alb]

Hi everybody, I'm an italian boy.
Sorry for my afwul english, I need your help for a dub:

I always followed classic HST ruotine: 6 week 15-15-10-10-5-5-SD but now
I won't try to adjust my reps every week (15-12-10-8-6-4) my dub is: how much be the increase?

mon (15 reps) -30% of 15RM
wed (15 reps) -15% of 15RM
fri (15 reps) 15RM
mon (12 reps) -30% of 12RM
wed (12 reps) -15% of 12RM
fri (12 reps) 12RM
[...]

or

mon (15 reps) -10% of 15RM
wed (15 reps) -5% of 15RM
fri (15 reps) 15RM
mon (12 reps) -10% of 12RM
wed (12 reps) -5% of 12RM
fri (12 reps) 12RM
[...]

or

mon (15 reps) -25% of 15RM
wed (15 reps) -20% of 15RM
fri (15 reps) -15% of 15RM
mon (12 reps) -10% of 12RM
wed (12 reps) -5% of 12RM
fri (12 reps) 12RM
[...]

Thank you very much

 

[Old and Grey]

I'd go with the first plan. 70% of your max in any given rep range is a good effective weight to begin with. Also, you want the weight differential between the first set of 15's and the last set of 5's to be as high as possible and still be effective in the beginning. Good plan.

 

[alb]

thank you very much Old and Grey, you're very kind, but I'm not sure to have correctly understand.
for example for a 100 kg RM I must do:


15 rep 3 workout with 42, 51, 60 kg
12 rep 3 workout with 45.5, 55.25, 65 kg
10 rep 3 workout with 49, 59.5, 70 kg
8 rep 3 workout with 52.5, 6.75, 75 kg
6 rep 3 workout with 56, 68, 80 kg
4 rep 3 workout with 59.5, 75.25, 85

then I must increase of 15% for each range of rep?

 

[Fausto]

Ciao Alb

I think you should follow this:

From the 1 RM, use the folowing as percentages to build up to:

15's - 55/60/65%
12's - 65/70/75%
10's - 75/80/85%
8's - 85/90/95%
6's - 95/100/105%
4's - 105/110/115%

This should work you can go a little lower but then the overlap is bigger, try it out

It is only my humble opinion

Fausto (sorry but my Italian is not good at all)

 

[alb]

Thank you Fausto (

an italian name...), isn't the work out too hard?
generally the 95% of the RM is for 2 reps, you suggest me (if I had understood) to do 8 reps with the 95% of my RM...I think is quite impossible...

 

[Old and Grey]

Because you are doing 6 different rep ranges, I would suggest the following:

15 reps 3 workouts with 42, 51, 60 kg
12 reps 3 workouts with 60, 62.5, 65 kg
10 reps 3 workouts with 65, 67.5, 70 kg
8 reps 3 workouts with 70, 72.5, 75 kg
6 reps 3 workouts with 75, 72.5, 80 kg
4 reps 3 workouts with 80, 82.5, 85 kg

I am not a big believer in zig zaging the weights as your posted example had done. The most important factor is to have as high a difference between your first 15 workout (42 kg or 30% of your 15 rep maximum) and your last set of 4's (85 kg or 100% of your 5 rep maximum).

 

[alb]

thanks a lot, now I'd understood...
I'd always tought that 5% is the best increase and teh only increase, here in italy there isn't quite material about HST.

What's the difference from a workout
15-15-10-10-5-5 at 5% increase and a
15-12-10-8-6-4 at 15% increse?

thank you again vecchio e grigio!!!

 

[Fausto]

Alb

Old and grey's example is fine, the difference is that you are working straight up the progression which is fine, that is without zigzagging, a bit of a pain at times.

If you want a rule of thumb, for the big compounds use a 10% progression, and for the isolation exercises a 5%, that should get you there.

Happy HST'ying.

Fausto

 

[alb]

thanks Fausto
I don't use isolation exercises in my fullbody routine.
I don't understand if I had to to:
-20%, -10%, RM at every rep range or if I had to increase always weight?


I have got an Harley Davidson and I drink Jack Daniel's...God bless America

 

[Fausto]

Alb

Quote[/b] ]-20%, -10%, RM at every rep range or if I had to increase always weight?

20% is too much for increments, use 10% on coumpounds.
Previous weight + 10% and so on, till you get to 100%, that would be your last w/o of 5's with negatives.

Ciao

 

[alb]

sorry, I don't expalin it well, I don't undertand if I have to do:


1° 15 rep 50%RM
2° 15 rep 55%RM
3° 15 rep 60%RM
4° 12 rep 55% RM
5° 12 rep 60% RM
6° 12 rep 65% RM
7° 10 rep 60% RM
8° 10 rep 65% RM
9° 10 rep 70% RM
[...]

or if I had to increase ever the weight:

1° 15 rep 50%RM
2° 15 rep 55%RM
3° 15 rep 60%RM
4° 12 rep 60% RM
5° 12 rep 62.5% RM
6° 12 rep 65% RM
7° 10 rep 65% RM
8° 10 rep 67.5% RM
9° 10 rep 70% RM
[...]

 

[skinnyman]

don't like to hijack the thread but i have a question..
O n G said 70% of any RM will be an effective weigh to start in.
Is this also effective in all exercises ? For example, 5RM for flat dumbell press is 60lbs, 70% of that would be the weight to start with during the 5s -42lbs. but it's also my 15RM! does that 70% scheme only apply to heavy-weights like deadlifts or squats?

and just to throw my 2cents, i'm also not a believer of zig-zagging. i even repeat weights as often as 3 times!

 

[Old and Grey]

I'm glad you brought that up Skinny. I think that 70% of your 15 RM is a good starting point. 70% of your 10 and 5 RM's would also be considered effective workout weights. However, if you want to avoid zig zaging, then you will likely have to work with 80 to 90% of your 10 and 5 RM's. In the long run, as Dan has pointed out before, it won't matter too much. The key is how big the difference is between your starting 15 weight and your ending 5 weight. Everything else is a filler to get there and it does not matter a whole heck of a lot whether you zig zag, use mini increments, repeat weights, etc. If you decide to go with 70% of your RM's in all rep ranges, I would suggest slowing down your rep speed in the earlier workouts to compensate for the relatively lighter load.

 

[Fausto]

It is starting to get complicated

, I use always a percentage of the 1RM, till I get to the last 5's with negatives, at that point I am at 100%, i.o.w. doing 5 reps with negatives using my 1 RM weight.

One can use other variations, as Old and Grey said, then repeating weights, zigzagging etc, are all fillers to get one to the last workout, the main principle is to get even progression from beggining to end, and in between to use a confortable % increase every time, I can easily agree that doing perfect increase each time is indeed the best by far

Generally speaking I use 5% all around as it easier to manage, but one can use greater increases for compounds like 10%.

So Alb to answer your question, part II of your description would be the way to go as the progression is steady.

Fausto

 

[alb]

ciao Fausto, Thanks a lot for your answer (and your patience)
I like also to use 5%, for me is the best percentage.
So I think to do this:
15 rep range
-30% of 15RM
-15% of 15RM
15RM then I taste my RM
then
12 rep range
-10% of 12RM
-5% of 12 RM
12RM

and so on...

do you think is ok or is too much stress?

can you post me an example of your workout?

P.S.: I will send you a pack of italian pasta...

 

[Fausto]

Alb

No need for the italian pasta, I can cook italian right here, it is one of my favourite food anyway, although with pasta one must be carefull as it can be fattening, one maust ensure to byurn the calories consumed, thanks anyway

I ma going to try and send you an example in excel, I am not sure if you have lotus 123, most people use excel, this is a bit of an old program, but the basics are there.

 

[alb]

I agree, pasta only 3 days a week (the day of the workout, at lunch)
I'm sorry but I must told you that italian food is only in Italia

(I travel often for work, execially in Europe and I konw it...)

thank you Fausto!!!!

p.s.: berlusconi is leaving...

 

[Fausto]

Well

Then I do a preetty good imitation, even though I am Portuguese, I like to use lots of pomedoro and enough basilico, origanum is a must with most stuff, my lasagne seems good the kids abolutely love it my eldest one will have three doses if he can help himself.

I can agree that there are some very poor imitations, I was once served a lasagne made with chedar cheese, I was more pissed off than a real Italian and asked the owner how dare he calls this a lasagne, he would not budge so I told him, that is not Italian food at all, he must then call it something else.

Hey...no probs, you will see that for the days where there are blanks (in that program) I do not do those exercises and that is how I alternate.

Ciao

Fausto

 

[alb]

I think now I undertand...better is never zigzaggin', always increase the weight and do 15-12-10-8-6-4.
last question, then I stopped to disturb you...

what's the difference from to do:
15-15-10-10-5-5 with 5% increase (zigzag) and
15-12-10-8-6-4 with "2,5%" increase (non zigzag, always increase weight)?

For your italian food I'm that is great, but I don't konw nobody that do lasagne good like mine...

 

[Fausto]

Alb

2.5% is too little increase, although it will still get you there.
Zigzagging is an option, but not to zigzag will be more effective.

I have also tried 15/12/10/8/6/4 and it works fine, right now I am doing the normal 15/10/5/negs but only 2x p/ week. It is my choice, not the recommendation due to time and family commitments, but it works if you really push hard and follow the recipe.

Ah, italians, stubborn as ever, right? Never said my lasagne is better than anybody else's, just good that is all, my secret?

Only parmesan, no other cheese, tastes just right!

Ciao