The Five Biggest Contradictions in Fitness
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The Five Biggest Contradictions in Fitness

Itís no secret that when people contradict themselves, it has the effect of making the flaws in their actions or statements seem glaringly obvious. But what about when WE ourselves get caught contradicting ourselves by someone else?

By: Nick Tumminello Added: January 6th, 2014
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  1. #1
    Steak and Eggs pusher's Avatar
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    Submaximal progressive overload vs...

    In terms of load progression leading to hypertrophy and strength gains, what is the difference between doing an HST type routine with progressive loads (starting from ~ 60%1RM) to a set maximum to be reached a some point in the cycle, vs. say progressing every 1-2 weeks on most/all lifts starting at your 5 rep max for example, increasing weight at +8 reps.



    Is it mostly CNS issues or what? Which would be superior in gaining mass, strength? anecdotal evidence welcome.
    "The highest reward for man's toil is not what he gets for it, but what he becomes by it." -John Ruskin 1819-1900

    "He who fights monsters should see to it that in the process, he does not
    become a monster. And when you look into the abyss, the abyss also looks into
    you." - Nietzche

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  3. #2
    Senior Member geoffgarcia's Avatar
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    pusher I'm not sure I follow.
    Could you be more specific in your example?

    Also HST isn't based on a 1rm I dont believe, its based on a 15,10 and 5 rm.

    HST is something like this:
    workout 1, 5 reps, 70% 5rm ~ for all exercises
    workout 2, 5 reps, 75% 5rm ~ for all exercises
    workout 3, 5 reps, 80% 5rm ~ for all exercises
    workout 4, 5 reps, 85% 5rm ~ for all exercises
    workout 5, 5 reps, 90% 5rm ~ for all exercises
    workout 6, 5 reps, 98% 5rm ~ for all exercises
    -completed cycle-

    are you saying you want something like this:
    week 1, 5 reps, 98% 5rm ~ for all exercises
    then continue week1 weights till u can do 8 reps, then jump up like 5lbs and go back to 5 reps and start over till u can do 8 reps, then jump up again 5lbs, etc?

  4. #3
    Steak and Eggs pusher's Avatar
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    Quote Originally Posted by geoffgarcia
    are you saying you want something like this:
    week 1, 5 reps, 98% 5rm ~ for all exercises
    then continue week1 weights till u can do 8 reps, then jump up like 5lbs and go back to 5 reps and start over till u can do 8 reps, then jump up again 5lbs, etc?
    Yeah compare something like that, to an HST scheme where you approach your 15, 10, then 5 rep max over two week cycles each, but start out BELOW your max on workout 1, increasing each workout until by the 6th (last of the cycle) workout you finally reach your 15 or 10 or 5 RM accordingly.
    "The highest reward for man's toil is not what he gets for it, but what he becomes by it." -John Ruskin 1819-1900

    "He who fights monsters should see to it that in the process, he does not
    become a monster. And when you look into the abyss, the abyss also looks into
    you." - Nietzche

  5. #4
    Steak and Eggs pusher's Avatar
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    BUMP.

    why would one scheme be more conducive to growth than the other?
    "The highest reward for man's toil is not what he gets for it, but what he becomes by it." -John Ruskin 1819-1900

    "He who fights monsters should see to it that in the process, he does not
    become a monster. And when you look into the abyss, the abyss also looks into
    you." - Nietzche

  6. #5
    Gen_chat worst nightmare
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    Quote Originally Posted by pusher
    BUMP.

    why would one scheme be more conducive to growth than the other?

    One of them is dependant on strength gains in order to increase the load and there's no guarantee you'll manage to use big enough increments as to overcome the repeated boot effect. Even so, as long as the general trend is towards an increase in the load used there should be some kind of hypertrophy, provided all other variables are in check, of course.

  7. #6
    Tartan Muscle Crew IRN-BRU's Avatar
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    I think you mean, is there any point doing the start of HST, when it's too "easy". Even though you're progressing, you've started too easy.

    I dont know for sure, but here's my thoughts on it...

    Perhaps after the 9 days deconditioning, the easier load will still give you enough growth stimulation. The slow progression, is like giving your muscles the growth stimulation it needs at a controlled rate.

    It could be that, blasting your muscles, using the other method you mentioned, gives it maximum growth, but you'd quickly condition yourself (get used to it), so that it becomes difficult to get results, and difficult to progress. With the controlled rate, you could get good steady growth results for 6 weeks solid, ready for another SD then you can start again.

    I really like HST theories, although I didnt use the progression, I did work out each muscle group twice a week. Now I may well be plateuing after my beginners luck ran out, so I'm tempted to try it for real.

    In fact, I've just realised I've almost said the same thing as restless. Ahh well, great minds like alike perhaps.

    Peace.
    Age 29 | Height: 5'11 | Weight: 176 lbs (a while ago) | Weight: 180 lbs (2-Nov-05) | Weight: 181 lbs (8-Nov-05)

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