Rethinking Hst

It depends. For 10 RM, it's probably more like ~7 reps total. Anything 5 RM and under, you're most likely getting full recruitment from the first rep though. Assuming the RM is accurate and all the other factors that effect performance that day, as well as assuming proper form, no form breakdown in later reps, etc etc. I wouldn't get too caught up on which specific rep is the first one where you start getting full recruitment, it's just important to realize that it is a sliding scale where the lighter the load, the more reps needed before full recruitment and vice versa. I'm sure that Blade has elaborated on this in the myo-reps documentation since the system is basically based around this idea.
 
In my case... Myo-reps was a real boom to my training system. Make that a sonic boom. Love it.... Took a bit to get my head around it, initially, but will never change now.

Is there a way that we can put Blade's research as a sticky on the top of the forum? It is worth referring back to frequently...
 
That dose response curve Blade illustrates in his research is an eye opener... That in itself is a red flag to me that more and more and more volume can actually work against you. Sorry if I am getting a bit off topic...
 
Totentanz said:
I know that you know what I am about to say. The loads used in high rep work such as your proposed 30 RM won't come close to recruiting all fibers until you get close to failure.
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I think you're missing the main point of (very) high rep sets: accumulation of metabolic byproducts (via the glycolytic pathway), cell swelling, stimulating increased hormone concentrations - all precursors of hypertrophy. And as the body adapts to such demands, we gradually fall into more tensile 5-10RM work. Apart from potentially shorter and less exhausting workouts you look full and pumped up most of the time, provided that carb intake is in check. It's at least worth a try.
 
HST_Rihad said:
I think you're missing the main point of (very) high rep sets: accumulation of metabolic byproducts (via the glycolytic pathway), cell swelling, stimulating increased hormone concentrations - all precursors of hypertrophy. And as the body adapts to such demands, we gradually fall into more tensile 5-10RM work. Apart from potentially shorter and less exhausting workouts you look full and pumped up most of the time, provided that carb intake is in check. It's at least worth a try.
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@HST_Rihad,

It is clear that you are never going to agree with @Totentanz, @Jester, @Old and Grey, @Lol, @Blade, @Bulldog, @adpowah or anyone else you have disagreed with in this and multiple other threads over whether HST works. Would it not be better for you to take photos of yourself as you are today and post, then follow whatever protocol you are going to follow and post after 3/6 months your gains!!!!
 
HST_Rihad said:
I think you're missing the main point of (very) high rep sets: accumulation of metabolic byproducts (via the glycolytic pathway), cell swelling, stimulating increased hormone concentrations - all precursors of hypertrophy. And as the body adapts to such demands, we gradually fall into more tensile 5-10RM work. Apart from potentially shorter and less exhausting workouts you look full and pumped up most of the time, provided that carb intake is in check. It's at least worth a try.
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Yes, all those effects of high rep sets are great as long as you've gotten enough tension beforehand from the heavier work. Do your heavy work, then do the high rep, metabolic stuff to keep muscles full.
 
Totentanz said:
Yes, all those effects of high rep sets are great as long as you've gotten enough tension beforehand from the heavier work. Do your heavy work, then do the high rep, metabolic stuff to keep muscles full.
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I suspect the same effects could be obtained when doing the higher rep work on a separate day.

Strategies for Integrating Low‐Loads
Periodize linearly
* 4 to 8 week mesocycle
Periodize non‐linearly
* DUP where integrated once per week, every third week, etc
* Use selectively on single‐joint movements
* Include as last set or two for a muscle group
 
HST_Rihad said:
I was cutting until mid-August to as low as 61.4kg, then I started experimenting with the usual HST 10-5-5 stuff and overate to about 66ish kg, then around February noticing the fat gain I said enough, and having devised the 10-9-8-7-6-5 progression started experimenting with it while slowly cutting the weight back down 63.1kg today. Once I reach the desired %bf there will be no more of this classical back-and-forth bulk&cut cycles. I will be slowly recomposing (more food on some days, less on others), occasionally increasing the base calories a bit to get into a new BW, ad infinitum (while maintaining lean looks).
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mickc1965 said:
@HST_Rihad,

It is clear that you are never going to agree with @Totentanz, @Jester, @Old and Grey, @Lol, @Blade, @Bulldog, @adpowah or anyone else you have disagreed with in this and multiple other threads over whether HST works. Would it not be better for you to take photos of yourself as you are today and post, then follow whatever protocol you are going to follow and post after 3/6 months your gains!!!!
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So 61.4kg in mid-Agust and 63.1kg today, basically you've gained 2kg over about 7 months. How do you look, better? (same thought as @mickc1965 )
 
Surely at 63.1 kgs your body fat levels are at least circa 10-12% based on what you looked like last June at 63.4kgs - why not recomp at the weight you are now?
 
Because lean looks (all abs visible) are more important to me. Muscle will follow with the upcoming higher rep->5RM progression. Today I'm 63.1->62.3kg, waist 71.8->71.3. A woosh :)
 
HST_Rihad said:
but you will agree with one specific research pointed out by Brad Schoenfeld? :)

BTW, how do I insert a username like you did?

Oh, and you can assume my starting pick to be the one on the avatar. I won't get bigger by too much while attempting to maintain sufficiently lean looks in the process.
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Basing your programming on one study is crazy. Just like when 12-18months ago there were people jumping on Wernbom's meta analysis (same craziness).


HST_Rihad said:
More like fatter :-/ Fear not, I will start working on gaining quality mass (through progress in training) once I've reached low enough %bf.
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Nobody is fearful of your body fat.

How do you intend to gain muscle without fat alongside it?

HST_Rihad said:
Because lean looks (all abs visible) are more important to me. Muscle will follow with the upcoming higher rep->5RM progression. Today I'm 63.1->62.3kg, waist 71.8->71.3. A woosh :)
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http://en.wikipedia.org/wiki/Anorexia_nervosa
 
HST_Rihad said:
Progressing in my training maintaining low enough %bf doing bodyrecomp, increasing base calories by small bits (+~0.5kg BW), wait until the extra BW settles in and gets recomped, etc.
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Not sure if you are wanting opinions on this protocol but here's mine. This good in that you will never have to worry about your body fat getting out of control. But by the nature of being so restricted you are going to leave a lot of muscular gains on the table in favor of staying lean. Personally that protocol would fail for me because my workout and diet are not consistent enough. Any setbacks would be augmented because the lack of focus on maximum muscle growth, losing a .5kg of muscle due to some missed workouts, getting sick, stress etc would be months of progress gone versus weeks. Regardless I wish you the best.
 
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