Rep Maxes?

[TennisDude]

How accurate do maxes have to be? I;m having trouble finding EXACTLY what my maxes are, but I believe I'm close. Around 15 reps, for example, is when the set starts to become pretty difficult. I guess I'm just confused. Are we supposed to continue until muscular failure? And then figure out our rep maxes using a formula? Couldn't that be dangerous on some exercises?

Thanks,
TennisDude

 

[skinnyman]

i'd rather underestimate and just increase as i do the cycle than overestimate and hurt myself

 

[TennisDude]

Quote[/b] (skinnyman @ April 26 2005,5:44)]i'd rather underestimate and just increase as i do the cycle than overestimate and hurt myself  

Good idea. As I remember reading somewhere, your body doesn't know how much weight it is lifting, only that it is hard. So, as long as it is near my max, and I increase it with each workout, like HST says to do, I think I will be fine.

Thanks skinnyman,
TennisDude

 

[TennisDude]

I'm just worried I am not finding the maxes accurately enough, so the whole program will be thrown off and I won't see any results.

Hopefully there isn't any truth to this worry, is there?

Thanks,
TennisDude

 

[semajes]

All you have to be concerned with is following the basic principles of HST (frequency, progressive load, etc.).  If you get to the end of your two weeks of 15s and you can still lift more ... go ahead.  If you reach your max ahead of schedule, you can repeat it or just go on to the 10s a little early.  It doesn't really matter.  Your body won't know or care that you only did 5 workouts of 15s instead of 6.  It will know, however, that the load has increased.
 
Stick to the principles, and don't worry about the schedule and the numbers.  Make sure your diet is in order, and the results will come.  

 

[TennisDude]

Quote[/b] (semajes @ April 29 2005,5:00)]All you have to be concerned with is following the basic principles of HST (frequency, progressive load, etc.).  If you get to the end of your two weeks of 15s and you can still lift more ... go ahead.  If you reach your max ahead of schedule, you can repeat it or just go on to the 10s a little early.  It doesn't really matter.  Your body won't know or care that you only did 5 workouts of 15s instead of 6.  It will know, however, that the load has increased.
 
Stick to the principles, and don't worry about the schedule and the numbers.  Make sure your diet is in order, and the results will come.  

Thanks a lot for the very informative post! All that remains is finding my 5RM, then I have to do the 9-12 day Strategic Deconditioning. Will be boring, but at least I'll be able to work on my grip.

Thanks,
TennisDude

 

[semajes]

Incidentally, with regards to strategic deconditioning, 9 days just isn't enough, in my opinion. As Bryan states, the first 7 days are really "recovery" more than "deconditioning". Given that, I would head toward 11 or 12 days at least.

Just my opinion, though.

 

[TennisDude]

Quote[/b] (semajes @ April 29 2005,4:23)]Incidentally, with regards to strategic deconditioning, 9 days just isn't enough, in my opinion.  As Bryan states, the first 7 days are really "recovery" more than "deconditioning".  Given that, I would head toward 11 or 12 days at least.  
Just my opinion, though.  

Really? That is depressing news indeed. I am going to be quite bored for 12 days. And I had it all set up, the 9 day break would finish at Sunday, so I could start HST on a Monday.

I don't really understand why after 6 days of lifting, I need a 12 day rest? And it wasn't very hard lifting, just finding my maxes. I know there probably is a reason, but does your body really know the difference between 9 and 12 days?

Thanks,
TennisDude

 

[Jester]

Quote[/b] ]I don't really understand why after 6 days of lifting, I need a 12 day rest?

It isn't rest, it's DECONDITIONING...you need to decondition your muscles to a given stimulus (the loads you have been using).

The longer you decondition, the lower weights you can start with and produce growth. Or, viewed a different way; you'll start getting growth earlier on in your cycle.

I wouldn't do less than 12 days if I was going b/t standard HST cycles....just me perhaps, but 12-14 is my recommendation. Vicious likes to take 3weeks off b/t cycles sometimes.

 

[semajes]

Don't worry, tennisdude, its just a few more days. And it'll be worth it.

 

[skinnyman]

3 weeks?!?

how boring!

vicious must be really patient.

2 weeks is okay for me considering i've done extended 5s and negs (on some exercises)

 

[robefc]

Quote[/b] (skinnyman @ May 02 2005,1:49)]3 weeks?!?  

 how boring!

vicious must be really patient.
2 weeks is okay for me considering i've done extended 5s and negs (on some exercises)

Actually the longer you extend the 5s for and go on to negs etc the more conditioned your muscles will become and the longer you need to SD for....