hi guys,

i am still on my course with HLM but i need your help regarding programming please.

As written before my typical template is
H 3x3-5 3 min rest
M 3x8-10 2 min rest
L 2x15 1 min rest.

all sets across

I workout 2 x the week.

I did the one above and progressed good on the M and L day. The H day was difficult on progressing.
I deloaded afte 5 weeks:I cut back to one set and 80% of the weight used on all days and build to 100%  up over 3 rotations.

Now i am trying for one top set on the H L and M days.(ramped)

The probs:

- Perhaps the H day is to seldom to let a good progression occur. (remember i work out 2x the week so a full HLM roataion lasts bout 10 days)

-Also when deloading/getting back to the old weights i need about 5 weeks because my H/L/M rotation is spread out over 10 days

-Is it neccessary to switch to a ramped set approach? (i did it cause of variety) Or would it be enough to switch out the exercises after 5 weeks, ramp up and do the same paramters again?

-another thought of mine would be to combine one of the days with each other. Like H and L day. (like 3x3 bench followed by 2 higher rep sets)or H and M day (3x5 bench and 3x10 “accessory” dumbbel benching)

So my main problem is how to deload right,HOW the cycles should differ between each other (paramters, exercises)and if a combination of some days would better fit in my schedule.

Thank you guys!

Hi Flow,

Good to see you back,. Why don’t you do a it twice a week than thrice a week. I don’t think workouts should be so complicated.

Why not just do a push-pull workout or a lower body -upper body split?

thanks anoop=)

Well i do it twice a week and i need the 2xweek stimulation per week per muscle group.
Push/pull has not worked-too less frequency.
But i have problems how the cycles should vary between each other and It seems that i need a longer ramping up /deload period after a cycle.

Some ideas for that? Perhaps only H and L 2x the week? And the H not THAT heavy.
Something like 2x6-8 H and 4x10-12 L?

I am still unsecure how to vary the cylces Anoop.

How about a Upper,Lower - Upper,Lower split. Yep the one you wrote would be perfect. And you can go to failure one or two sets of each exercise on the light day.

Start with the weights a bit lower and gradually ramp it up as the weeks go by. Honestly, nobody knows of an exact formulae to get stronger. It usually goes: deload when tired, lift hard, eat good, and sleep!

I think you should focus more on your food intake and sleep. I just think you might be neglecting those aspects.

Ok.thanks. Sleep is in place, kcals are monitored. So to make it more concrete: H:2x6-8 3min rest. Exercises:deadlift, bench,chin up. Light day: 4x10-12 90 sec rest rest exercises:leg press,  dumbbel bench,row,tric pushdown.  Sth like that?  1.what to do with shoulders and pulldowns? Because of overlap and fatigue. 2.how would u change the cycles? Just deload,ramp up again? Or changes in volume,intensity and exercises? 3. Eventually back off sets on H day for volume?Sorry for the format,i write it from my mobile phone:always on the line:)

So to make it more concret:

A: Heavy but not THAT heavy to burn out: 2x5-8_3 min rest
-deadlift
-Bench
-chin up

B: Lighter higher volume: focus on chest and back “thickness”
-leg press 4x10-12 90sec rest
-decline dumbbell press 4x10-12 90 sec rest
-dumbbell row 4x10-12 90sec rest rest
-dumbbell pullover 2x15 1 min rest
-side lateral 2x15 1 min rest
-tric pushdowns 4x10-12 90 sec rest

The next cycles i would change the exercises on A day (other barbell bench variation/chin up variation). On B day i could change the focus to shoulders
and back” wideness” and do isos for chest and lat thickness:

More shoulder/“back wideness”
military press: 4x10-12
lat pulldown 4x10-12
cable cross: 2x15
bent over reverse flyes 2x15

I think thats not bad.
I train each muscle 2x the week ,the focus shifts a bit each cycle and i have no interference of fatigue because of this exercise selection.

Each new cycle i will ramp up the weights for deloading.

Is that sound? Or still more variation neccessary on the loading paramters each new cycle? (drop in volume?)

Is this workout 2 days per week? Ir is it ABA or AB AB?

anoopbal - 09 October 2011 02:21 PM

Is this workout 2 days per week? Ir is it ABA or AB AB?

Two times.

A: will be tuesday

B: Will be friday.

I will set the higher volume workout before week end. (thats better kcal wise)

Also i think of adding a back of set on A day for volume for each lift.

Let us know how it turns out.

thanks-
Do you have some corrections or do you “approve"to the plan?

Generally, I dislike too much change. It just gets hard to tell why something is working or not.

I would go one or two sets to failure on the high reps and stay away from failure on the heavy days. What is the measure of progress? Strength or muscle size?

Just have a progression plan. Start low and ramup gradually, especially for the heavy.

Get some extra calories. Blast away!

anoopbal - 14 October 2011 02:55 AM

Generally, I dislike too much change. It just gets hard to tell why something is working or not.

I would go one or two sets to failure on the high reps and stay away from failure on the heavy days. What is the measure of progress? Strength or muscle size?

Just have a progression plan. Start low and ramup gradually, especially for the heavy.

Get some extra calories. Blast away!

well both-thank you anoop!

You are welcome! And do post your workouts ok

ok. currently being sick, will start over next week tuesday!

Well because i am sick i had some time to read. what do you think of this idea?

My big ?  is how to cycle the hlm days in a preplanned manner.

The last week i searched a bit. Read again the 531. looked up the prileplins table and had follwong idea in mind.

One is to say, that i don´t want to create a new system , but rather a sound template which periodizes the H day and take the L/M days in account for training 2x the week.

It (H day) follows the prileplin table regarding optimum volume and %of 1rpm.

Ok this would be the main idea:

First
ONE WEEK BEFORE TEST 1RPMS for the EXERCISES ON H DAY THEN

Day ONE H:
One havy push and pull. All with:

1.week: 3x6 70% of 1rpm last set “all out set” with 1-2 reps before failure
2.week: 3x4 with 80% of 1rpm last set “all out set” with 1-2 reps before failure
3. week: 3x2 with 90% of 1rpm last set all out set with 1-2 reps before failure.
4. week: 60% 3x5 DELOAD
5. week: new Pr testing. Also its possible to use wendlers formular.

Start cycle with new maxes.

DAY2: L/M day. One exercise per main muscle group. The cycle:

1.week: 2x15-20 reps 1min rest
2. week: 3x10-12 reps 90 sec rest
3. week: 3x8-10 reps 2 min rest
4. week: deload.

Also it would be possible to lengthtn week 1 till stalling and moving THEN to the paramters in week 2

repeat.

Its just an idea.
the main purpose of this, is to reap the benefits of a PL approach to get stronger on the main push pull movements and continue strength gains in the guidlelines of prilepeins table.
The L/M days are periodizes too, to avoid stalelessness and do fit nicely in with the load progressing weeks of the H day.

I think it is quite sound.

Thoughts?

flow
remind me, why you keeping reinvent the wheel?