Recent content by HST_Rihad

SD is in my opinion the essence of HST, as its core concepts - load, frequency, volume- are based on it, or more precisely, on how much of RBE it manages to "unroll".

Yes, 85-90% of 1 RM. Contrary to higher rep sets 5RM loads don't even need to be done until failure to elicit growth response, every rep is effective.

9-10 days of SD loses some adaptations, so the perceived effort of working with previous loads leads to recovering the lost grounds, nothing more. Otherwise we'd be cycling SD+unchanged loads forever and growing :) In reality it seems that working loads have to stay in the 85-90% range for each...

Stronger dudes might get away finishing their 6-12 rep sets with 1-2 RIR. Less strong guys might need to take all their moderate to high rep sets closer to failure.

It's a bit funny to see people arguing about what the best way to cause hypertrophy is, when in reality all you have to do to make your muscles grow is overeat. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5786199/ That said, RT does favorably impact overall body composition, probably by...

HST's SD is simply manipulating fatigue/recovery. There's nothing magical about it and 10-14 days of SD is just too little to negate RBE to any meaningful degree, and no, working with 100lbs barbell loads after SD won't make you jacked because of severe DOMS, you'll simply be recovering the...

Do we really need to consider the mysterious "rate of growth" when we simply keep shoving in food to gain weight? What else can the body do but being forced to drive everything we eat into muscle & fat? Of course such "free lunch" doesn't last forever: the fatter you get - the more "anabolic...

I beg to disagree. Regardless of whether we train or not, our bodies are just fine packing on muscle & fat when overfed, the fatter you already are the fatter you will get and the less food will then go into muscles. Lifting weights tends to further drive more of the food into the muscle (as an...

Then why did you "unignore" me? Please do me a favor: never reply to my posts because most of your replies have close to zero fat academic value.

You've miscredited the article to the wrong author while presenting assumptions "defending" your own home grown beliefs, not the factual data (some of which is pretty recent).

Here's an interesting analysis of the speed of eccentric movements. https://bretcontreras.com/strength-gains-slow-eccentrics/ As it turns out higher loads and unavoidably faster lowering cadence is more efficient at producing strength/hypertrophy than lower loads with slower speed of descent...

This is easily solved by doing as many sets as are necessary to get closer to failure because of the accumulating fatigue. Or you can simply rep out in the single working set you do. I myself have no patience to do several half-assed sets and prefer doing only one all-out set, not necessarily...

Check out this bodyfat table a dude from another board made :) Percentages are whatever calipers measured on a certain day. They don't lie :)

@a.s.arghmatey, it seems like going very close to failure (RPE-10) isn't contraindicated with higher reps (12+) and doesn't tend to mess with one's training frequency and progression. So you may either pick a load and do it very close to failure (judged by when rep speed slows down considerably)...

Oops, sorry, the "session 1" line was a bit misleading. A way of combining lower-rep and higher-rep work (such as RPT) still holds regardless :) Good luck.