I've been doing HCT-12 for about 3 or 4 weeks now and I've made some gains on squats and deads but I'm not moving at all on my upper body movements. I'm wondering if I'm using too much volume.
I made the program a little more concrete and not as variable because I felt that it would be better to track progress this way, but now I'm wondering if I'm using too many ramping sets, or if I'm not making big enough jumps.
I aim for six sets, with my last being last workout's 6 RM. If I feel good I add 5 pounds and do a seventh set.
For example my bench has looked like this:
I use this progression scheme for ramping on all big lifts (+20, +20, +10, +10, +5, and if I can do another set, +5 more). I do something a little different for the isolation exercises but it's similar.
I've seen on some people's journals that they only do 3 or 4 sets total, and they tend to use 10 pound jumps minimum. I know Daniel has said that if you feel a PR, that you can reduce ramping sets to limit fatigue. But since any set greater than 70% 1 RM triggers a growth stimulus, I figured making smaller jumps allows more volume in that growth range, but maybe it's limiting my top set? I'm guessing the top set is the biggest stimulus for growth? Or is what I'm doing okay?
If I haven't really been able to increase anything on my upper body lifts, should I still do the deload week?
Also if I were to use this for fat loss later on, would I want to make sure to decrease volume more? I know keeping the weight on the bar is the most important aspect for keeping muscle during fat loss.
Sorry I know that's a lot of questions but I figure I'd throw them all out at once, Hahaha. Any help with all of this would be much appreciated.