I'm confused about 6-2-2-2. Does it mean that you do 6 then 2-2-2 for every work set or just the last work set?
"Here’s an example:
•Bar x 6 reps (warm-up)
•135lbs x 1 (feel set)
•185lbs x 1 (feel set)
•225lbs x 1 (feel set)
•240lbs x 6 (work set)
•270lbs x 6 (work set)
•300lbs x 6 (work set)
•320lbs x 6 (work set)
•340lbs x 6 (work set) This was the previous best but the last rep felt easy, so go for another set
•350lbs x 6 (work set) Barely got the sixth rep.
Rack the bar. Rest as long as you need before attempting two more reps, approximately 30-60 seconds. Rack the bar, breathe deeply for another approx thirty-seconds and try for another two reps. Repeat. And that’s it.
Basically you are ramping to a 6 RM (what you can barely do six reps of) and then resting and performing three clusters of 2.
Last edited by Dan Fanelli; 12-16-2010 at 09:42 PM.
Is there anything wrong with doing three work sets @ 6-2-2-2? For example on curls, my work sets start @ 25lbs. then 30lbs. then 35lbs. I did 6-2-2-2 for all three work sets and everything seems good.
There is no reason to do it that way. The earlier sets are going to tire you out before you get to the heavier working sets.
And if you can do 35x6, then a set of 2-2-2 with 25 isn't going to do much for you.
Just do it as written. Only clusters on your top set. Your top set should be a 6RM...that means you wouldn't be able to get a 7th rep. The clusters after this will be *brutal*.
Barx5x2, just warming up
115x2, felt good for her so we estimated 125 as her 6RM
We were right too, 125 was right on the edge of her 6RM.
Last edited by mchicia1; 12-17-2010 at 09:47 AM.
It's an experience thing...To start with, I'd do the 6 reps with your ramping sets [as written] so you get a feel for where you are at that day. As you get more experienced, you can lower the reps on your ramping sets to save some energy for the top work set. But you have to have some experience first so you know where you should be for that day. It's better to work up than to guess.
I don't really understand the concept of ramping sets after your first workout on an exercise. For example, if on your first workout you benched 200lbs. as your max work set, wouldn't you just start your work sets around 200lbs. the next time you benched.
The auto regulation would kick in @ 200lbs. If you feel like you can do more, then you go for it. If not, then do two sets @ 200. Even if you don't progress every session, you will still get stronger over time.
I've actually decided to do a modified HCT-12. I tried it last time I was at the gym, and I'm still feeling the effects two days later. I never had that happen with either SS or traditional HCT-12
What I do is:
1/4 goal weight x 15 (warmup)
1/2 goal weight x12 (warmup)
Goal weight -10lbs. to failure (usu. 10 reps), then -2 -2 -2 -2 (each with 30second intervals)
3 Minute rest
Goal weight to failure(usu 8 reps), then -2 -2 -2 -2 (each with 30second intervals)
3 Minute rest
Goal weight +5lbs. to failure(usu 4-6 reps), then -2 -2 -2 -2 (each with 30second intervals)
The only exercises I won't go to failure on are bench and squats. For those, I stop one rep before failure.
Also, exercises that I'm still very light on may have a slightly different pattern, such as side/front raises.
I will admit that with the new program, I'm using less weight on some exercises. But if you think it's bs, try doing just one exercise using my method. I bet you will feel the results.
Last edited by mx597turbo; 12-18-2010 at 08:37 AM.
But I'm still increasing the weight every time I go to the gym. So I may have a lower starting point, but my gains will be almost the same session to session.