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(mikeynov @ Sep. 19 2007,01:03)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">This is a pretty solid idea (the 10 reps of max stim for strength), I'd be curious to hear more details about how you have stuff laid out, including the m-time you're using between reps and the frequency per lift.</div>
It's very simple really, rather than have a specific m-time I give myself 1 min to do each rep. So I'll start my timer, do a rep, wait for it to beep after a min, do another one...continue for 10.
The reason behind it is that when I first started working out max stim style the weights got heavier and heavier and it got to a point where I was basically doing singles - i.e. lifting very close to my 1rm with lots of rest.
So to limit the weight I put in the 1 min limit...I decided to limit it to 10 reps because I still wanted to lift as heavy weights as possible so I prefer to do that and then add 2 sets of 5 for additional volume.
Originally I was doing full body 3 times a week but as the weights got heavier I switched to a 2 way split as follows
sat - mil press and chins
sun - squats
tue - deads and bench
thu - squats
Recently my bench has been suffering though so I might switch that with military as I think it's the deads wiping me out beforehand.
I've played around with additional exercises, I was putting in 3 conventional sets of 10 of a push and a pull exercise on my squat days, recently I've changed that to the upper body days a la Lyle's bulking routine and been doing some arm stuff on squat days (my arms suck!).
Still undecided with the additional stuff but the important thing has been to stick with the MST exercises and to add weight each week - just to 1 or 2 reps.
If you need a good split timer google gym boss, cheap and excellent.
Think that's about it!
Cheers
Rob