The way you look I'm taking this as gospel... Think I should do it the first 4 weeks in cycle or the final? I plan on just doing full body every other day seeing as how my recovery time should on point.
The entire time honestly. When are you starting your cycle? If a couple weeks away take your deload 9-12 days before you start your cycle then run it all the way through. That way you have gear gains off of previously hit numbers. Remember on thing with HST is it is more about how many chances you give the muscle to adapt. It is NEVER about lifting the most weight as quickly as possible. The more small increases the more chances to stimulate adaptation, AKA Hypertrophy. Ride the wave of anabolics but keep in mind just because you could make a 10lb jump on bench in that rep range doesn't mean you should. With hypertrophy in mind it would be better to do that in 2 weight increases so each one creates a need for adaptation.
Right know gathering info's on HST.
As "rest pause sets" made me progress fast, here is what I think I will do to combine the best of both routines:
- full body 3 days / week
-1 set per exercise (min.10 reps to failure) +1 rest pause set (10 sec. pause) / 3 exercises per muscle group
-lagging muscles 1 set + 2 rest pause sets (traps, side delts, calfs)
-upping weights little by little as time goes by
I still have to read about the deconditioning to understand it fully and do it right.
My overall feeling is, that HST is way to easy, I mean the volume seems low, it's like becoming lazy...
When I did it I did it with 2 working sets which is what the original deal was 1-2 sets per body part. You could move up to 3 on the 5s if you wanted. I never did though. With 2 sets it is far from an easy workout. You could add in the RP sets since on the gear probably won't hurt you at all.
That's the problem I have with it, will need to tweak it some as I want more upper chest, rear/middle delt than anything.
I think you are wrong. Choose your exercise selection appropriately and follow the program as it says for your first 1-2 cycles of it. YOu want upper chest, mid delt and rear delt focus it is quite simple. Do these exercises for choices. Chest - 45 degree Incline Bench, Shoulders - Side raises, Back thickness - Wide grip Bent over rows to the Xyphoid process. Now you are focusing on all of your weak areas without adding a bunch of extraneous bullsh1t to a very streamlined program. Yet still getting plenty of work on the main muscles.
Give 1-2 sets of rest pause a try, worked awesome for me like:
Seated DB rear delt rises:
2x40lbs x 12 /10 sec. pause x 8 /10 sec. pause x5
I do them feroce stile:
Invalid Link Removed
Going to go watch that shortly. .
I will do it from the beginning, no biggie, because I love doing it this way. The day you are going for a bulk with some PH -or AAS help, you will love R/P to!
RP's are great and I won't try and talk you out of them. However you basically spend 2 weeks in each rep range, to keep with the science of progression you might opt to do the RP sets on the 2nd week of each rep scheme to as a way of stepping up the intensity more
If standard HST isn't enough stimulus then incorporate myo reps but in saying that when I used myo reps I did burn out quite quickly.
Yeah because you get so many more "effective reps" with it.
Damnit!
I googled "myo reps" thinking of a quick explanation to it, LMAO
Here what I found.
Invalid Link Removed
Man, I wish studying exercise regimes would build muscle! After finishing this read I'll do an off-day.
MyoReps is like DC training's more refined younger brother.
Still can't wrap my head around it:
Am I to old to understand it?
It seems like rest pause sets but extending the rest time while DOING LESS REPS when longer pauses done?
Pulling my hair out here, wait, I noticed I don't have any hair.
Think of it in DC training mindset. They are almost exactly the same in reality. A minor tweak. You still do your RP sets, but you stop just a tiny bit shy of failure on them. However you end up doing more RP sets because you keep going until you fail. What it does is increase the total number of "effective" reps you are able to do in a workout. In both DC and MyoReps the effective reps are those hard ones when it starts to slow down. With Myo Reps the intensity is a little lower on the myo sets but you end up increasing the total amount of effective reps, or reps that require and stimulate adaptation.
For hypertrophy the MyoReps are going to be a little more effective than the DC training, but for pure strength DC is going to be the way to go.
When you are ready for myoreps I built a very nice little program from it and used it for a while and enjoyed it quite a bit. Hit me up if interested and i will see if I can find it.
Thank you
mickc1965 , when HST+R/P gets boring, I will investigate myo reps again, for me it looks to advanced. I'm an old fugger. Teaching new tricks to old dogs applies here, LOL.
I guess I will stick to plan A for now:
HST + RP sets
To do it right I have already to take notes of every workout, will not complicate it for me any further.
There is a calculator somewhere that will program all of your weights off of your rep maxes. I used to use it all the time. I just printed out the sheet and took it with me and followed it to a T. There is no real concern about missing any reps until maybe the last or 2nd to last workout in a rep range. It is just programmed that way. So not really much to take not of other than things you would take note of for any workout.
I'm going to get flamed for this but bodybuilding.com has a great app where you can select a workout plan and it tells you and tracks reps, sets, weights, and gives you overall numbers each workout to show if you improved...
Only thing is, last time I checked no HST trainer lol
So does JeFit I really don't like fumbling with my phone much when lifting though. Right now it is a pain in the ass recording every working set for my coach. LOL
There is but you have to manually enter everything your doing in it, not very user friendly... Better than nothing, cause there literally is no other app that I found lol
I think there is an XLS file that calculates it for you already out there to be honest. I used it when I ran it.
This is why I modified it. Its my old worn out joints version of HST! Had to give up on the heavy phase a few years ago.
Yeah your personal recovery ability is definitely something that has to be modified as you get older.
do not forget I'm on juice.
