Rethinking Hst

Before you write off myo reps you should give it a go properly in the gym rather than a few exercises at home, believe me when done correctly it gave me significant gains in hypertrophy albeit I did too many exercises and burnt out but that was my fault and not the system, may even start again utilising myo reps instead of my 2nd set (15s and 10s only) next week!
 
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I wonder what you mean by "properly" and how 15+3+3+2+2 incline push-ups (with my feet on the bed) every five minutes done in a myo-reps fashion are different from a typical set-up outlined by Blade. I'm planning to give it a go in standing BB presses in the gym, do the heaviest 5RM load, rack the weight, rest for up to 30 seconds, and attempt another rep, also described here:

Now the important part – rerack the weight and rest for a maximum of 30 seconds – unrack the weight and keep going for several short mini-sets of 1-5 reps (depending on the load used).
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Is 15 push ups the max you can do, then that's ok but i would imagine you can do more. When I say properly I mean when you go to the gym do myo reps on every compound exercise except squats and deadlifts
 
I see what you're getting at, no, 15 wasn't the max, I could have probably done up to 20-25 reps back then. But I had to stop sooner to collect more total work, doing this set every 5 minutes for several hours, up to 1000 total. After an hour and a half I had to decrease the activation set to 14 and then to 12 reps:

20140301 incline push-ups:
18:40-20:05: 15+3+3+2+2
20:10-20:25: 14+3+3+2+2+1
20:30-21:55: 12+3+3+3+2+2

And how important is hitting every muscle with myo-reps? Just one exercise is enough to see if it's any good.
 
The activation set isn't going to actually function as an activation set if you aren't working closer to failure.
 
It was definitely closer to failure at some point as I had to decrease the activation set to 14 and 12 reps soon thereafter. Myo-reps may still be a good way to do more work in less time, if that's what you're after.
 
HST_Rihad said:
Myo-reps may still be a good way to do more work in less time, if that's what you're after.
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It is more than 'may still be a good way to do more in less time" it also allows more of the reps you do to be 'effective' - seriously Rihad give it a go as prescribed by Blade and I do not think you will be disappointed with the results., just remember to always push the activation set to a couple of reps from failure
 
mickc1965 said:
It is more than 'may still be a good way to do more in less time" it also allows more of the reps you do to be 'effective' - seriously Rihad give it a go as prescribed by Blade and I do not think you will be disappointed with the results., just remember to always push the activation set to a couple of reps from failure
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Believe me, I have tried. After one 9-10 rep activation set (with one rep to spare) I was unable to do more than one rep after 3 breaths. Far below the proclaimed 3 reps or so.
 
HST_Rihad said:
Believe me, I have tried. After one 9-10 rep activation set (with one rep to spare) I was unable to do more than one rep after 3 breaths. Far below the proclaimed 3 reps or so.
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Not enough rest period then, generally it is recommended 5 to 10 breaths (10 to 20 seconds) rest is required, really you need to rest long enough to allow you to do another 1-5 reps depending on the % of your 1rm, so working at approx 75% of your 1rm max then I would be allowing nearer 20 seconds rest to allow another 2/3 reps etc
 
In the translated version of myo-reps it says "5 seconds is fine if it's very easy (I assume it should say light), 30 seconds if it is very heavy - this we know and there are no fixed rules. The goal is max activation for each mini set."
 
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I may be wrong about this because I haven't been paying attention but what I find really sad about your stance, Rihad, is that you seem like you really want to make some good progress. From what I recall, you are in the habit of introducing and applying your own ideas in your training and then complaining when you don't make good progress. Is that a fair appraisal?

I would have thought that knuckling down to 5 years of hard training (ie. busting your ass in the gym every week with the occasional break to allow your poor, beaten body to recover) where you apply the generally well-accepted, tried-and-tested principles of muscle growth that most everyone these days has a grasp of (even CrossFitters, at least to a limited degree) would be a good place to start in order to build your foundation. Then you can start tweaking your training when you have a bit more useful experience.

You come across to me as a very spoilt man; if I had been in your shoes at your age, I would have been jumping for joy with the knowledge and understanding that you have been handed on a plate—all completely free of charge!

I think if you check my log here, you will find that I made better progress than you in my first year of basic HST training, yet I was (and still am) an old fart compared to you. The fact that Blade has trained girls that are stronger than you (and probably me too) tells me that you just don't want your results as much as they do. My advice would be to fuss less and to work harder. There is a time to be quiet and a time to get on with the job. All the best with achieving your goals.
 
Lol, my problem was that I had been deluded by the retarded "SD+previous loads" concept of HST, thinking that I could grow bigger without getting stronger, with the minimal volume of 1-2 sets per MG. Don't tell me I was wrong in that, or read the introductory material. Otherwise I wouldn't have started looking for some "smart", "magic" training method, because you don't need anything smart to just shut up and lift, bro.
 
So are you guys at least showering after hitting each other so often with those dicks you're swinging ... ?


@HST_Rihad - sooner or later I think you would benefit from implementing the direct advice of others. If your process is truly reflective of one who possesses an open mind, then this should surely factor in as something to try. Being open and critical of advice/information received does not mean that the most effective, nor most efficient method is to comprise a composite solution, and certainly not for you to comprise your own solution.

Seeing the forest through the trees is very difficult at the best of times.


Of course, @Lol might be on the money, it could just be that you're spoilt and/or think you know best about LBM gains.
 
It appears that the "bully" type of training that HST has always condemned - has always been the best way to train.
 
HST_Rihad said:
It appears that the "bully" type of training that HST has always condemned - has always been the best way to train.
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"Bully" type of training ... ? Haven't heard that terminology before. What in hell does that even mean?

HST only really 'condemns' bro-splits; ala 1 or 2 body part/s per session and only ever training those parts once per week. And it doesn't 'condemn' it, it just reflects that science says this is suboptimal.
 
I think you need to be reminded that my intial reaction was to your comment that my advice should not be listened to because I am on TRT and have been using AAS in the past (even though I also pointed out that I got better results off everything while doing HST). This was a logical fallacy, and it was very obvious that you projected your own insecurities and lack of results with Myo-reps, HST, and apparently training in general, whereas the problem is your tendency to overthink and botch the basics. I have trained thousands of clients, and you will find people all over the world using my methods with great success. So again, the problem isn’t the method, it is your implementation of it - and the combination of stress, nutrition and training (you seem to be lacking in all areas).

I will grant you some leeway, and simply point out two things: Myo-reps shines at higher reps, and isn’t really needed at lower reps (5-10 reps). These days I will do at least 15 reps on the activation set and up to 20-30 reps. There is also a dose-response relationship where doing more isn’t always better...quite the contrary.

I have covered this and other topics in my article here: http://www.elitefts.com/education/training/reignite-progress-with-new-science/
 
Blade said:
I think you need to be reminded that my intial reaction was to your comment that my advice should not be listened to because I am on TRT and have been using AAS in the past
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It was only my opinion (note the "may not be" part), mostly backed up by my poor results with it, of course there's always room for being totally wrong.

These days I will do at least 15 reps on the activation set and up to 20-30 reps.
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BTW, thanks for linking to Brad Schoenfeld's video/sciency report on your FB page, I found the 30RM research (page 36) in comparison with 10RM loads really interesting and I'll be including it in my upcoming 2 week cycle: 30-25-20-15-10-5. Initial workouts meant to get in some good burn, preventing venous return, metabolic byproducts and all other tasty stuff, gradually switching to more tensile heavy work. Rinse and repeat. No myo-reps this time, sorry :)
 
HST_Rihad said:
BTW, thanks for linking to Brad Schoenfeld's video/sciency report on your FB page, I found the 30RM research (page 36) in comparison with 10RM loads really interesting and I'll be including it in my upcoming 2 week cycle: 30-25-20-15-10-5. Initial workouts meant to get in some good burn, preventing venous return, metabolic byproducts and all other tasty stuff, gradually switching to more tensile heavy work. Rinse and repeat. No myo-reps this time, sorry
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Changing set up again! How did your two week 10, 9 , 8, 7, 6, 5 set up go?

Oh and good luck with 30 rep squats :eek:
 
mickc1965 said:
Changing set up again! How did your two week 10, 9 , 8, 7, 6, 5 set up go?

Oh and good luck with 30 rep squats :eek:
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It's actually going quite well, even despite the mild caloric deficit now. Today I did 72kgx7 incline BP, 130kgx7 deads, 95kgx7 parallel squats, 30kgx7 dips, etc. The spread in repetitions would just be another way of doing the progression. I'm planning to start the mentioned 30 rep progression with isolation exercises for now, while concentrating on good form. It's progress in weights lifted that's important, not the absolute loads used.
 
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