SD & starting

[Mike in NZ]

If you previous training was predominantly low reps and utilised bands and very few additional exercises do you still need the 9-14 day rest?

Wouldn't going from 1-5 reps to 15 reps be enough of a shock on the system to get it growing

 

[Heavy Duty dude]

Theoritically no. You muscles have protected themselves again the stress that your 3RM or so puts on them. Anything that producess a smaller mechanical strain is unlikely to work.

However, it is possible that there is a minimal optimum TUT/load combination. Under 5 reps, it becomes less cost effective. For instance, if you go from 5 reps to 2, you increase the load by 8% or so, but you devide the TUT by 60%, so you may damage the muscle less.

So if you do really low reps, like 2-3 reps, you may want to try sets of 5s, or even better, forced reps. But I tell you right of the bat, it's more likely to work if you decondition.

 

[Jake]

Definitely do the SD- if you've beeing doing a lot of PL and recently, go for a full 2 weeks