Do you zig zag your HST lifts?
Have you tried zig zags and even increments, which worked better for you?
I only zig-zag on certain body parts where the weight is real low and I dont want to decrease it any further..
ex: hammer curls, dips, shrugs, pull ups
Heavier movements I just go straight through
ex: squats, bent over rows, flat bench, standing military press
I've honestly fallen in love with HST, cant believe i never did full body splits before learning about it
You hit the nail on the head with EXACTLY why I asked. My BB curls simply suck weight wise and I think going straight through with even increments gets hard on my joints.
So you're saying zig zag when appropriate for certain lifts and don't zig zag when it's obvious that I don't need to. Is that correct?
BTW, I agree that HST is the shiit. This is my third time through and have to say that it's a lot of fun
I dont smoke weed anymore..
The LORD is my rock, my fortress, and my savior; my God is my rock, in whom I find protection. He is my shield, the power that saves me, and my place of safety.-Psalm 18:2
But ya thats what I did and got some real positive results my first time through; dropped 10lbs, ~1.5-2" on waist, and strength went up
I'm on my second wk with 5's and I'm really enjoying it. This is my first cycle so I do zig zag but I have my second cycle set up already with no zigzags. I'm really looking forward to see what kind of results I'll get on my second cycle.
Grocker, HST was 10x more productive for me the second time around. It's easier to adjust for overtraining and choosing your personal favorite exercises. Gotta choose them wisely cause you'll be doing them so frequently and you want it to be fun.
Im doing something similar for this time through HST
15, 10, 6, 3
where I usually do 15, 10, 5, negs
I do however like the idea of 16, 12, 8, then possibly 4
I tend to see better hypertrophy results from the 15 and 10's
Could just be how my specific body responds
Conversely, I REALLY STRONGLY considered going 20/16/12/8 because of lean mass gains in the high reps. I dunno if I'll ever do it that way but it was certainly on my mind before planning this out.
Another variable is that I tend to plateau on ANY routine at about 4-5 weeks. So the lack of variety may play some sort of physical and/or psychological role in this regard, and it might not have anything to do with the rep ranges whatsoever???
Are you guys SD'ing for 2 wks or just 1 wk after a cycle? I don't know if i could stay out of the gym for 2 wks. It feels like I have withdraws or something. Even at 1 wk. lol..
im doing HSt right now, i just got my 15rep max and doing the first week. can u explain what u mean by zig zag and the pros and cons. thanks
I think 20 might be more of a cardio workout and while i havent seen crazy gains in the 5 rep range i believe it has bumped my metabolism ( I cant stop eating ).
Im going to pay more attention this time through but im hoping the lower rep range will produce thicker muscle for me while the 15 and 10 rep range will produce the size.
Im glad so many others are on the HST train, amazing way to train!
I have always taken a week off before new splits so I'm a bit more used to SD. 2 weeks would be torture and I've never made it longer than 10 days.
Zig zag is when some of the weights in a light week of a mesocycle drop lower than heavy weights of the previous mesocycle. For example, let's say you lifted 50, 60, 70, 80, 90, 100 for 15's. And then did 80, 90, 100, 110, 120, 130 for 10's. The 80 and 90 are called a "zig zag" because it's lower than your 15rm.
The alternative would be steady increments for 10's that go 105, 110, 115, 120, 125, 130. So there's no zig zag. Either way is acceptable. Pros and cons of each method are exactly why I started this thread.
A "cheat" method for choosing weights is that your 15 rm is about 70% of your 10, and 10 is about 70% of your 5rm. Then you fill in the numbers with either a zig zag or with even increments and decide which is better for you. Just remember that progressive load is key.
I see your point with the 20's. Maybe in the future I'll give it a trial run. Heck, 2 weeks can't hurt, right?