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I don't know my unilateral 5RM weights for leg press, calves or ham curls unfortunately. What about negatives with chins using a bench to get back up to top? or will partials as described below be superior? I am pretty much trying to bring up everything this cycle especially chest/biceps. By...

so stick with the wrong poundage for the first 4 workouts and then increment as normal for 5 and 6?, this makes sense I guess since RBE is messed up from using the heavier weight already.

Accidently used the wrong weight for Incline curls today, Used the 3rd-4th increment, should I continue as normal dropping back down to the pre determined weight for the next workout or should I just stick with this same weight for every workout until the scheduled increase?

Trying to workout what intensity techniques (eg clustering, negatives, partials) am going to use in the post 5 weeks, I think I will as a general rule just continue to increment up from 5RM. I have no training partner so negatives on some movements are not practicle. am I better off using a...

G'day vicious, gonna be finishing 5's soon, working out 6x a week. Still feeling quite fresh and ready for negs. You suggested to be once to do partial strong range rows/chins. Say my 5RM was 20kg + bw chins, how would i move onto strong range partials? belt up 22.5kg and do (2 sets) 5 reps to...

How long should you rest between sets if your clustering during the 2 weeks following the 5's? Eg if you have a rep target of 10 for squats and you can do 3 intially, then sets of 2 till completion, what kind of rest period is ideal between bouts?

After adding up (450grams of cauliflower/carrots/brocolli) and 250 grams of spinach + oats/berries etc my fibre works out to be around 60grams on a 3200cal bulking diet. Is this too much? Can I reduce the vege intake? Looking for ideal here.

After adding up (450grams of cauliflower/carrots/brocolli) and 250 grams of spinach + oats/berries etc my fibre works out to be around 60grams on a 3200cal bulking diet. Is this too much? Can I reduce the vege intake? Looking for ideal here. Maintinence on old 5 day split seemed to be around...

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I am thinking that percentages will be the best way to organize my increments, after a 10 day sd will start at 70% of a given rep max and working up in 5% increments work best? or should I be starting closer to rep max? and using smaller increments? Are my increments for Leg press etc too...

If anything i would of thought you should gain a little size during the 15's due to glycogen storage, most likely you need to eat more, you need to hypercaloric (especially during the 15's to setup for the 10's and 5's). Fat gain is assurred, and for all but the genetically elite unavoidable...

How do you effectively train calves on a hack? can't really achieve a decent stretch? What are peoples feelings on leg press vs extension, I guess I always tend to lean towards compound exercises unless someone can give me a good reason not to?

I am in the process of thinking about a HST cycle For legs I have the following combinations 6X fullbody workouts a week alternating between A and B. A) Front Squats and Leg Curls B) Deadlifts and Leg Press (feet close, low on platform to emphasise quads) Some people have recommended...

I assume you'd add these nelson situps in the 5's only vicious? How long should you take per rep when 'pulsing' them as compared with the normal 10 seconds hold nelson recommends, how many pulses? Should hyperextension crunches be used in the normal hst manner? (eg progressive weights where...

I assume you'd add these nelson situps in the 5's only vicious? How long should you take per rep when 'pulsing' them as compared with the normal 10 seconds hold nelson recommends, how many pulses? Should hyperextension crunches be used in the normal hst manner? (eg progressive weights where...

ok so leave out lying laterals (stretch point exercise) until 10's, should I just replace rear db flys with this exercise or just alternate them? Should I be adding a set when I hit 10's and 5's to each exercise to keep the overall volume the same? eg 3 sets of rows during 10's (30 reps...

Ok thanks for your help so far, in essence this is where we now stand A) Front Squats B) Deadlifts x 2 A) Leg Curls A) Dips B) Incline DB Press x 2 A) Chins B) Rows x 2 A) Military Press B) Upright Row A) Rear DB Laterals B) Lying DB Laterals A) Shrugs A) Ez barbell Curl A) Close grip bench A)...

Disregard , you pre-empted this question lol. I get the impression that the partials/pulses method is more sparing to your cns than a straight set of 15's (which is probably good idea with 6x a week volume)

I assume negatives are still the best option (where possible) what would be the best way to approach them? Eg Chest Dips (Incrementing 5% above 5 rep max 6x in 2 weeks) As many concentrics as possible eg 1-4, using feet to stand up for concentrics to reach a total of 5 reps) x 2 sets Flys...

Ok I've revised the routine based on recommendations you made in your customising thread. Will the additional exercises and intensity techniques I list below cause problems on a 6 day fullbody routine? Am I utilizing too many intensity techniques? Also, should I be adding a set when I hit the...