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that would work! 8RM is about the most I'd use on precarious isolation exercises. I think a lot of people skip the scary ones with an HST cycle anyway (like laterals and such)

Me myself, I know that can work based on my own training experiments. I've went from heavy to light but increased 'work' and grew. I've went from lighter to heavier with less work and lost size. I myself am positive that load itself isn't the key but more load, time with the load density...

Glad the info. helped :) I imagine a lot did that, 5RMs with leg ext, laterals, etc might be dangerous to joints/tendons. I myself wouldn't go that heavy with exercises like that.

Sure thing, you've done great with strength though, really great. I think as long as you keep the principles, you are good to go. Some don't need isolation for arms, some do. I'm a 'do' , I don't get enough from compounds for my arms (just my joint leverages, my arms kinda coast on compound...

I just gotta say, 2 years of training and your bench is 220 lbs and your, squat is 330 lbs? man! great potential you have!!!

With my training I don't do any warmups at all either, I hate warm ups , when I do train heavy I just do one warm up, good enough for me! Of course, I don't bench 350 either...

Yep, I'm sure your right. There is that study where they compared 3x failure with 10Rm to 6x5 with 10RM, found equal size and strength, and another some researcher mentioned on a podcast I heard where growth was seen with even 5RIR, so effective reps are 'more effective', not 'only effective'...

great posts Mike, good points. Even the Yates and DC stuff, 'they' don't count the 'warm ups' (and IMO, some of those warm ups are way beyond that, and are actually a non failure work set), but the actual volume is a lot more than it looks when you only count that last set to failure. Even the...

Good points O&G I agree too, AJ grew some good muscle, how big a person is to me is less important than how close they got to their (of course unknown) potential. Which is a weird way to look at it I guess. But there are people who barely grow no matter what they do, but that doesn't mean what...

I remember all that back then, the wooden plate accusations and all that. That dude was strong, to me though, instead of the amazing strength he had for his size, it always showed me just how variable strength can be given a muscle's size. Just how much displayed strength can vary, and just how...

I've thought about that too and am the same as you, I am sure your right. If my current 'maintenance' is keeping me like this, it 'would be' a surplus, IF I was eating less and super lean. So I'm already on a bulk so to speak.

Some interesting studies I ran into recently... https://www.nrcresearchpress.com/doi/full/10.1139/h2012-022 The contraction stimulus driving MPS From a systems perspective, the input into a skeletal motor unit–muscle fibre to lift a weight would come from the neural signals it received, and...

good thoughts Bryan! I think what bothers me sometimes, is when research ignores reality and tries to show that something 'doesn't work' that actually does.

You meant, you think Brad might read this forum right? Not lurker in a bad way?

Interesting answer Bryan... Now I have a question.. you wrote How does work/volume factor in? somehow it does... like.. 2x8 with 10RM can be exceeded by 2x8 with 9RM OR 3x8 with 10RM Also, I've moved from heavy to much lighter training and started growing after being stalled, I went from 3x5...

Yes agree. Theory is great, but sometimes creating a program based on individual molecular changes doesn't really match reality... real tests of load, anabolic resistance, the whole their would be really helpful. I've seen studies where people's PS levels stayed pretty constant for a couple...

I think the big issue between some of the research results (tension, 'effort', etc.) is the 'in-vivo' factor. In the HST Faq, one study in particular from 2003 shows an absolute causation of tension to the level of p54 levels, and the JNK levels have been shown to lower myostatin levels and...

One thing I gotta pop in here, is if we leave the actual 'method' blank but just look at the HST principle, progression is like this, compared to standard Regular progression Tissue condition 2 workout level 3 Big stimulus Tissue condition increases to 5 Compensation progression workout level...

Holy crap.. 19 years.. my hair was all brown back then now it's 80% grey... Where does the freaken time go! I still look at your avatar and think how much I'd love it there really was an HST book... a real paper HST book....man would I buy that in a heartbeat! But for sure man, you were...

Great thoughts Bryan! Man that is so true, it's funny how we assume things like 5 RPE is 'such and such'. ... in reality, like your saying, it's fuzzy.. one mans 5RPE might be very different than anothers, and that same person's RPE might be different on Wednesday over Tuesday... or this or...