Before getting into HST I had success with lighter weights and extremely short rest periods for bis and tris. My arms increased in size like never before. After reading more on the HST forums I chalked it up to just temperary glycogen, not true lbm gains.
Recently, I had a conversation with Luke Wood, a Pro on another forum. The conversation made me think maybe short rest periods are best for increasing lbm and increased glycogen. Sounds like a win win if it is true!
Please see below:
Luke:
<div></div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">I don't go heavy much any more! i do alot of super,drop and giant sets now!
But around my heaviest weight in 2003 i was 135kg.
-Bench 515 for 3 reps,
-Smith machine shoulder press 495 for 6 reps.
-deadlift 630lbs for 2 reps
-Squat 630lbs for 6 reps
I would'nt even attempt this now and i build alot more quality muscle in 2005 and 2006 using half the weight</div>
Me:
<div></div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">
Great lifts Luke!
Could you post more about the 2005-2006 routine?
Compounds or isos?
Rep ranges?
Rest periods?
Weight used (% of 1 rep max)
I feel like I am lifting too much for strength,but I want to make adjustments to make my routine more towards bodybuilding!</div>
Luke:
<div></div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">
It would take me forever to post these routines! All the guys i train know my stlye of training now and i will bet anything it shits on heavy weight any day! the intensity is crazy! Anyone can lift a massive weight+wait 3 minutes lift it again, wait 3 minutes lift it again etc!!! We are no powerlifters but bodybuildiers and the judges could care less how much you lift! Try picking 10,15, 20 exercises with no more than 10 seconds rest between them! thats when you grow!
I will challenge ANYONE ANYWHERE to have me take them through a quad workout or back workout for eg my way and have them look me in the eye after it and tell me that was'nt the most intense **** they have ever been through! not the traditional how much i can lift, than sit down and catch my breath and do it again but im talking just going to a point where passing out is a likely option! throwing up is just part of the warmup!</div>
Me:
<div></div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">
I know it would be too much to post the full routine, but could you answer...
1. Besides minimal rest periods, what other changes are implemented?
2. When you jump to the next exercise are you hitting the same muscle groups back to back or alternating?
3. How many sets per exercise?
4. Going to failure? On all sets?
...Sorry to be a pain, but I have been hitting the weights for years and I have always felt that I am doing a routine geared too much towards strength, not growing in size.
I feel like getting solid info in the iron game is near impossible, but clearly the changes you made to your routine are EXACTLY what I am looking for.</div>
Luke:
<div></div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">
For example quads!
Pick 10 exercises of your choice!
do all 10 exercise with no rest! do 10 reps, than 30 reps, 10 reps, than 30 reps (ie every second exercise do 30 reps) until you have done all 10! (you will be spent in 10 minutes, trust me) rest for 3 minutes and than do them all again, rest 3 mins and again until you have done 3 or 4 rounds at least! prefably 5!
You can do this for all muscle groups but its very taxing if you are not eating or resting enough!</div>
I am thinking about giving lighter weights and shorter rest periods a try, but wanted to see what others thought about it first.
So chime in!
Recently, I had a conversation with Luke Wood, a Pro on another forum. The conversation made me think maybe short rest periods are best for increasing lbm and increased glycogen. Sounds like a win win if it is true!
Please see below:
Luke:
<div></div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">I don't go heavy much any more! i do alot of super,drop and giant sets now!
But around my heaviest weight in 2003 i was 135kg.
-Bench 515 for 3 reps,
-Smith machine shoulder press 495 for 6 reps.
-deadlift 630lbs for 2 reps
-Squat 630lbs for 6 reps
I would'nt even attempt this now and i build alot more quality muscle in 2005 and 2006 using half the weight</div>
Me:
<div></div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">
Great lifts Luke!
Could you post more about the 2005-2006 routine?
Compounds or isos?
Rep ranges?
Rest periods?
Weight used (% of 1 rep max)
I feel like I am lifting too much for strength,but I want to make adjustments to make my routine more towards bodybuilding!</div>
Luke:
<div></div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">
It would take me forever to post these routines! All the guys i train know my stlye of training now and i will bet anything it shits on heavy weight any day! the intensity is crazy! Anyone can lift a massive weight+wait 3 minutes lift it again, wait 3 minutes lift it again etc!!! We are no powerlifters but bodybuildiers and the judges could care less how much you lift! Try picking 10,15, 20 exercises with no more than 10 seconds rest between them! thats when you grow!
I will challenge ANYONE ANYWHERE to have me take them through a quad workout or back workout for eg my way and have them look me in the eye after it and tell me that was'nt the most intense **** they have ever been through! not the traditional how much i can lift, than sit down and catch my breath and do it again but im talking just going to a point where passing out is a likely option! throwing up is just part of the warmup!</div>
Me:
<div></div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">
I know it would be too much to post the full routine, but could you answer...
1. Besides minimal rest periods, what other changes are implemented?
2. When you jump to the next exercise are you hitting the same muscle groups back to back or alternating?
3. How many sets per exercise?
4. Going to failure? On all sets?
...Sorry to be a pain, but I have been hitting the weights for years and I have always felt that I am doing a routine geared too much towards strength, not growing in size.
I feel like getting solid info in the iron game is near impossible, but clearly the changes you made to your routine are EXACTLY what I am looking for.</div>
Luke:
<div></div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">
For example quads!
Pick 10 exercises of your choice!
do all 10 exercise with no rest! do 10 reps, than 30 reps, 10 reps, than 30 reps (ie every second exercise do 30 reps) until you have done all 10! (you will be spent in 10 minutes, trust me) rest for 3 minutes and than do them all again, rest 3 mins and again until you have done 3 or 4 rounds at least! prefably 5!
You can do this for all muscle groups but its very taxing if you are not eating or resting enough!</div>
I am thinking about giving lighter weights and shorter rest periods a try, but wanted to see what others thought about it first.
So chime in!
