Quote:
Originally Posted by 0311
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?