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Thanks for the responses, guys. This is a statement taken from the dropset topic in the faq: All the reps performed, including the work reps, should reach about 15-20 to create a real metabolic environment inside the cell sufficient to activate ERK1/2 and related signaling proteins...

I'll be starting up 5s in a few days and would like some clarification on a few things. Are we still going for 15-20 reps total per exercise and should we be pacing the cadence appropriately to achieve this? Do people really do as many warmup sets as suggested in the faq? This will almost...

Along this same topic, is there a particular advantage to doing BB shrugs as opposed to DBs? I rather prefer the motion of the DBs but alternate them with DBs. Thanks, Randy

I'm in my first HST cycle. 47 yrs old. I hit another plateau with my previous routine. When I stopped with it, upper arms = 15 in, chest = 45 in, waist = 33 in, wt = 186 lbs, ht = 6 ft. Randy

Colorado Springs, CO

Briargate YMCA, Colorado Springs, CO Randy

I've only used effervescent creatine. I began with it because it was touted as a better delivery system, the premixed packets simplified things, it all disolves and it doesn't upset your stomach as I heard powders can do. The directions are to take it on a virtually empty stomach which can be...

Hello all, I'm beginning 10s next week and wanted to have clear goals in mind for this segment. Should I go for a rep speed that will keep me a couple reps short of failure when I reach 10 reps for the first set? On the second set, do whatever speed is necessary (while maintaining form)...

I think your back should remain as straight as possible and you should stop the eccentric (downward in this case) motion when you are no longer ABLE to maintain a straight back...but I'm just a rookie. A question I have is: Do most folks do sldl with straight or slightly bent legs when going...

Good idea on starting with quick reps then slowing down at the end, edziu...wish I could have seen your post prior to my workout today. Overall, I found the very slow concentric pace to simply bring on fatigue much quicker...still not much of a burn on most exercises but it helped for a...

If I go 3 secs on the concentrics, there's no way I get 15 reps. Are you saying, then, that when establishing the 15 rep max, one should use the 3-0-1 cadence? If this is the case, this should be clearly stated in the principles I would think. Thanks, Randy

Hmmm, 3s concentric, no pause and 1s eccentric? I'm sure I read a previous post by Bryan saying quick concentrics and controlled eccentrics was the preferred cadence. Oh well...just another inconsistency. I'll give it a try tomorrow and see what happens...I'll post the outcome. Are you...

It's said that a primary goal of 15s is to create a burn in the muscle(s) targeted by the particular exercise. It's also said that when rep speed slows considerably, it's time to stop the set. I find that on most exercises, the slowdown comes well before the burn, leg extensions is the notable...

Hi Jake, I don't really have "off" days due to my unusual work schedule. My cardio workouts have to be done the same days as the weight lifting. I do 5 mins of moderate cardio followed by about 5 mins of stretching (mostly hamstrings and groin) for warmup prior to lifting. Then...

The issue for me isn't whether or not to do cardio during SD, edziu. I abstained from cardio for this period without thinking twice about it. My quest is to come up with a cardio routine DURING the cycle that is not going to be defeating the HST purposes while still maintaining my cardiovascular...

The topic pretty much covers my question but in more detail, if the situation required such action, would it be BETTER to: a) lower the weight an increment from the last workout of a microcycle (or possibly do the same weight again) for the first workout of the next microcycle to facilitate a...

Specifics of formats compliant to HIIT principles are indeed open to interpretation. I've found many approaches in my research that are not very consistent so I tried to come up with a plan that adheres to the basic fundamentals of interval training with progressive intensity. I tried the format...

Hmmm...cardio actually causing muscle loss in your legs, restless? I can rationalize cardio hampering gains but muscle LOSS isn't something I'd considered as long as nutrition is kept in order and there were no telltale signs of overtraining. I'd like to know more about this. Do you do anything...

70-75% doesn't do much for me either. Somewhere on this site, Bryan says to do cardio only on off days and a brisk, uphill walk should be the first choice...I'm very leary of this as I'm quite sure I'd take on fat if I was so inactive, not to mention loss of cardio capacity. Do you think there...

What do you consider low-moderate cardio micmic? Can you give me a % of MHR? If I reduce from 4 to 2 cardio sessions per week stevie, I know I'll add fat...that's one constant in this complicated equation with so many variables. I can't imagine the HST routine will be much more demanding than...