I don't know if any of you checked out the site that Shaz posted in an earlier thread to Janice. If not here it is again, www.hypertrophy-specific.com . I would like to know what you think of this, I would love to know what Maribeth thinks. There seems to be lots of research on it, but I haven't the time to check out the footnotes thoroughly, so wondered if any of you have any experience.
In a nutshell, the system of HST is to do a two week cycle using 15 reps per set (for one or two sets) for a total of 6 sessions of lifting (MW and F and the same the following week). You find your max that you can lift in the 15 rep range and then subtract weight from that point so that your first session you are lifting not too heavy, but by session number 6 you are doing your max at 15 reps. Then the following two week cycle you do the same except at 10 reps, then the next two weeks cycle you do the same but at 5 reps. The concept is that you keep progressively loading your muscles so that by the 6th session you are lifting your heaviest. He also states that as you get used to this system you can play with it....as in you can progressively load weights starting Monday with high reps low weight and progressing through the six days of lifting with a heavy low rep day by day six. I hope I'm making sense here. I had to read it a few times to catch it all.
I saw the best results in muscle hypertrophy while I was doing the TTR rotation and as I looked at what I did (PS on Monday, CTX Upper on Wednesday and S&H All upper Friday and Saturday) it is somewhat similar to this concept although if I do this again, I would start Monday with CTX upperbody as it is a higher rep, lower weight workout, PS all upperbody on Wednesday as it utilizes 10 reps at heavier weights, and I'd conclude with heavy, heavy weights on Friday or Saturday, thus inducing the "progressive loaded effect". I'm trying to figure how I could make this work over a two week cycle so I can get the six session loading progression, but either way, I believe the concept is the same.
Also, Janice, I was thinking about how you said you felt like your heavy lifting is stagnating, just not going anywhere. This "system" should break this feeling, as you progressively load and you are not getting mentally frustrated staying at a certain weight all the time. I've been playing with this and I'm loving it. I used to get frustrated lifting "endurance type" high rep low weight workouts, but now I see their purpose. Also, supposedly, the high rep, low weight workouts help to increase resistance to injury as well as increase functional capacity and set up your muscles to get ready for heavier lifting, which I have seen to be true.
Last of all, after 6 weeks of this, they recommend a one week strategic deconditioning, which in the past I never did. I didn't want to "loose" what I have achieved, but while I was sick and pregnant, taking a few days off, not only helped heal a muscle in my back that had bothered me for weeks, but it seemed to set up my muscles to respond once again to heavy lifting. As I got "right back at it" my muscles felt that burn once again. Hope this made a little sense - I've been known for spewing my thoughts out and making little sense, which is especially true while I'm pregnant. For those of you interested in hypertrophy, read the site, it makes it much more clear. Sorry this got so long, but I'm REALLY interesting in your thoughts.
Briee
In a nutshell, the system of HST is to do a two week cycle using 15 reps per set (for one or two sets) for a total of 6 sessions of lifting (MW and F and the same the following week). You find your max that you can lift in the 15 rep range and then subtract weight from that point so that your first session you are lifting not too heavy, but by session number 6 you are doing your max at 15 reps. Then the following two week cycle you do the same except at 10 reps, then the next two weeks cycle you do the same but at 5 reps. The concept is that you keep progressively loading your muscles so that by the 6th session you are lifting your heaviest. He also states that as you get used to this system you can play with it....as in you can progressively load weights starting Monday with high reps low weight and progressing through the six days of lifting with a heavy low rep day by day six. I hope I'm making sense here. I had to read it a few times to catch it all.
I saw the best results in muscle hypertrophy while I was doing the TTR rotation and as I looked at what I did (PS on Monday, CTX Upper on Wednesday and S&H All upper Friday and Saturday) it is somewhat similar to this concept although if I do this again, I would start Monday with CTX upperbody as it is a higher rep, lower weight workout, PS all upperbody on Wednesday as it utilizes 10 reps at heavier weights, and I'd conclude with heavy, heavy weights on Friday or Saturday, thus inducing the "progressive loaded effect". I'm trying to figure how I could make this work over a two week cycle so I can get the six session loading progression, but either way, I believe the concept is the same.
Also, Janice, I was thinking about how you said you felt like your heavy lifting is stagnating, just not going anywhere. This "system" should break this feeling, as you progressively load and you are not getting mentally frustrated staying at a certain weight all the time. I've been playing with this and I'm loving it. I used to get frustrated lifting "endurance type" high rep low weight workouts, but now I see their purpose. Also, supposedly, the high rep, low weight workouts help to increase resistance to injury as well as increase functional capacity and set up your muscles to get ready for heavier lifting, which I have seen to be true.
Last of all, after 6 weeks of this, they recommend a one week strategic deconditioning, which in the past I never did. I didn't want to "loose" what I have achieved, but while I was sick and pregnant, taking a few days off, not only helped heal a muscle in my back that had bothered me for weeks, but it seemed to set up my muscles to respond once again to heavy lifting. As I got "right back at it" my muscles felt that burn once again. Hope this made a little sense - I've been known for spewing my thoughts out and making little sense, which is especially true while I'm pregnant. For those of you interested in hypertrophy, read the site, it makes it much more clear. Sorry this got so long, but I'm REALLY interesting in your thoughts.
Briee
