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Originally Posted by Iron
You mentioned reps go down as weights go up. True. That's a basic tenant of HST. However, and I'm asking for your view here, what is gained if you simply drop the reps so you can handle more weight? I know you need to progress (that's the basic we all agree with whether you're looking for strength or size).
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Well that's a basic tenant of physics. One thing that is gained when you drop the reps is much greater changes in neural efficiency. But it's not what I was talking about. I'll give you an example:
Take a guy who can squat 135 pounds for his 1 REP MAXIMUM.
So, at 70% of that weight he can do say 65 pounds at 12 reps. So that is his 12RM. 70% of max = approx. 12 reps is a pretty average estimate for the average not so advanced trainee.
Now look at him later down the road when he has worked that squat up to 400 pounds for 1 REP.
Ask him to use 70% of his 1RM and you find that he can only push out 6 to 7 reps. Not 12.
This is an example of the kinds of changes that take place as a person advances. What's more is no one can reliable predict these changes for a population because there are TOO many individual factors involved. In fact it has been shown that the only reliable model of long term training adaptations is a model of one. This does not mean that you can't make general predictions as training goes on. Of course you can. But the predictions will be more reliable when they take into account the individaul trainees history and status.
But it does mean that there can't be a one size fits all prescription for all trainees.
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Originally Posted by Iron
However, and I'm asking for your view here, what is gained if you simply drop the reps so you can handle more weight?
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With this particular question it seems as if your looking at HST and not at simple progression. The basic setup of HST is SHORT LINEAR PROGRESSION. It's a form of periodiztion and IMO not a very good one. You have in there periods of deconditiong, intensity cycling, AND a shout linear periodized model. This is well outside the realm of what I mean when I say basic progression.
What is gained when you simply drop the weights for short periods of time like that? Not a lot if you ask me.
Looking at basic progression there are three ways you can progress. The first that comes to mind is putting more weight on the bar and doing that for as long as you can. That is progresision. You don't have to change rep ranges if you can continue to progress at one rep range by loading the bar. I don't care what reps you're talking about. If you are loading the bar over a period of time you are getting stronger and bigger. Simple as that.
I've heard people talk about these olympic lifters and powerlifters who get stronger and stronger without getting a whole lot bigger. I'd like to point out that this is somewhat unusual. Not unusual in the realm of elite weighlifters and powerlifters, but unusual in the realm of lifters in general. One of the reasons a person can become "elite" in these sports can be that they are able to become strong enough within their weight range. Their power to weight ratio is good. This is not the average person.