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Follow-up Routine Suggestions

Training discussion on Follow-up Routine Suggestions, within the Bodybuilding Forum; Although before talking about the HST...I don't think necessary i wasn't getting the Hypertrophy concept when I was doing the ...


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Old 07-15-2007, 05:16 PM   #11
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Although before talking about the HST...I don't think necessary i wasn't getting the Hypertrophy concept when I was doing the routine I had set up. I incremented the weights just like the routine suggests and I blew past my PR's by 10lbs each rep cycle. So I would think I recreated Hypertrophy to make that possible.

Still undecisive about which routine to do next.
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Old 07-16-2007, 04:36 AM   #12
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Agreed with everyone.. SD's for THIS particular programming is probably the most important aspect it has. If you don't do the SD, then the first week of each mesocycle is a waste of time with the submaximal weight. It's possible to get strength gains without much hypertrophy without an SD.

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incremented the weights just like the routine suggests and I blew past my PR's by 10lbs each rep cycle.
That probably had a lot to do with your resetting back in weight and ramping back up again. Oftentimes, backing off of weight is all it takes.

Incrementing the weights like they suggest means you'd hit your preplanned RM's on that final day. How did you hit a PR? I'm guessing you didn't go and find your RM's before the HST cycle and just plugged in what you thought you'd be able to hit?

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The scheme i follow:

2 weeks 10 reps
2 weeks 8 reps
2 weeks 5 reps
If you decide on that, you'd probably be zig zagging in weight each mesocycle. An example for flat bench would be hitting 300 x 10 on your last 10 RM workout, then resetting back down for the 8's and hitting 315 x 8 (last workout), then resetting yet again.. I'd at least think about increasing your first meso to 12's...

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Still undecisive about which routine to do next.
I don't think you need a black and white routine that someone else made. If you "can lift massive amounts of weight...have alot of mass with tons of strength" then you pretty much know what works. Bearing Eric's advice in mind, grab a handful of compounds and have at it. You certainly don't need a 5x5 since you've "done countless 5x5 routines and have not noticed any difference in a harder appearance."

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Old 07-16-2007, 08:51 AM   #13
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Originally Posted by 0311 View Post
Agreed with everyone.. SD's for THIS particular programming is probably the most important aspect it has. If you don't do the SD, then the first week of each mesocycle is a waste of time with the submaximal weight. It's possible to get strength gains without much hypertrophy without an SD.



That probably had a lot to do with your resetting back in weight and ramping back up again. Oftentimes, backing off of weight is all it takes.

Incrementing the weights like they suggest means you'd hit your preplanned RM's on that final day. How did you hit a PR? I'm guessing you didn't go and find your RM's before the HST cycle and just plugged in what you thought you'd be able to hit?



If you decide on that, you'd probably be zig zagging in weight each mesocycle. An example for flat bench would be hitting 300 x 10 on your last 10 RM workout, then resetting back down for the 8's and hitting 315 x 8 (last workout), then resetting yet again.. I'd at least think about increasing your first meso to 12's...



I don't think you need a black and white routine that someone else made. If you "can lift massive amounts of weight...have alot of mass with tons of strength" then you pretty much know what works. Bearing Eric's advice in mind, grab a handful of compounds and have at it. You certainly don't need a 5x5 since you've "done countless 5x5 routines and have not noticed any difference in a harder appearance."

See thats what Im trying to do take components from routines and making one that works for my body. Your right i dont' necessary need someone else's routine and that to be set in stone.

As far as the HST I did everything except the 1 week SD...instead i used that 1 week beforehand to find my PR RM's.

Would it be advisable to run this again? Like I said before I was cautious about doing this because of the large drop in weight going from a 5 rm to the first week ramping up the weights with 10 or 12 rep range?
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Old 07-16-2007, 11:46 AM   #14
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Would it be advisable to run this again? Like I said before I was cautious about doing this because of the large drop in weight going from a 5 rm to the first week ramping up the weights with 10 or 12 rep range?
You could run it again. But the whole point is to have submaximal loading. So your 5RM now won't be the same as your 5RM after the SD. So now your starting the 12 rep cycle with a huge drop from your 5RM at the end of your first run...BUT your 5RM isn't the same as it was because you did that SD. In reality your not dropping the weight as drastically as you think you are.

Its hard to explain....but hopefully that makes sense to you

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Old 07-16-2007, 12:25 PM   #15
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You could run it again. But the whole point is to have submaximal loading. So your 5RM now won't be the same as your 5RM after the SD. So now your starting the 12 rep cycle with a huge drop from your 5RM at the end of your first run...BUT your 5RM isn't the same as it was because you did that SD. In reality your not dropping the weight as drastically as you think you are.

Its hard to explain....but hopefully that makes sense to you
I think I understand the purpose of the SD. To make that RM much harder to reach and in reality to your muscles its a giant gain after deconditioning.

Hope Im on the right track here lol
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Old 07-16-2007, 04:22 PM   #16
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close enough lol. There are other factors at play as well (cns, blah blah), but yes (imo) its main purpose is to retard your strength progression.
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