HEy Ho,

Currently training suffered a bit last month. I was sick often and currently lying in bed because I had a teeth surgery yesterday. Look like a hamster at the moment.

Well I had time to read through our forum, the thinkmuscle forum after a long time and Lyles forum.(although the ***banned me)

After all the reading I am currently really thinking if My HLM template is that optimal.

You know I have my 3x3-5 day (5-6 rpm,3-4min rest), 3x8-10 (15rpm,2min rest) day and 2x15 (23 rpm,1min rest) day.
I think the %of rpm and volume seems not optimal. Although I get also recruitment of the higher FT fibers its only because of the accumulated fatigue on the higher rep sets at the near end. The weight used is really light.

Also lot of programms still focus on “linear” periodization like HST, Lyles Genreric Bulk or DC (more or less). So its questionable if the HLM approaches (also like wendler) which are in essence SHORT linear cycles (you can also call them LMH)are needed for mass purposes.

I often think if I would not be better served with some simplier stuff.

Like starting with a volume count for each muscle group/lift (like 24 reps)Starting at about 60%of 1rpm and just increasing the weight week for week.Cluster up till the cows come home, then deload and ramp up again.

Like you,Anoop said training should not be complicated,but somehow i always start to look at the trees not the wood. Or better said-the needles of the trees.

The Hamster Cheek

flow - 25 May 2012 08:50 PM

HEy Ho,
I often think if I would not be better served with some simplier stuff.

Like starting with a volume count for each muscle group/lift (like 24 reps)Starting at about 60%of 1rpm and just increasing the weight week for week.Cluster up till the cows come home, then deload and ramp up again.

The Hamster Cheek

You mean rest-pause(cluster) sets with constant volume?
How close to failure?

Hi. Yes. For example. But someone can organize it as wished. Be it rest pause cluster or just goin from 3x10 to 5x6. Important is maintaining volume and raising the weight. If its true that tension overload is most important.
Btw have u tried hst? what does your current schedule look like?

I have wrote this in the past. The more days you hit a muscle group, the better you need to manage the fatigue. And it is just worrying needlessly.

Just hit a muscle group twice a week. If that s difficult or you don’t feel good, hit it once a week. The foremost thing is you should really enjoy the routine you are on. If you don’t, you will soon lack the motivation and it will show. Finally what trumps everything is your diet and consistency.

Like starting with a volume count for each muscle group/lift (like 24 reps)Starting at about 60%of 1rpm and just increasing the weight week for week.Cluster up till the cows come home, then deload and ramp up again.

I love this. Now focus on your diet and train with more intensity. F**k all this complicated shit!

Thanks anoop. How does your currently schedule look like?

Just basically a linear periodization. As the reps goes down, the weight goes up. I dot it 4-6 weeks, deload and repeat. Trying to cut down this Summer so keeping it a bit easy. i try to hit pushing and legs twice a week.

Your focus should be on diet. Pick program which you enjoy and then forget about it. You know why bodybuilders look jacked right? Their diet and they are consistent and they love working out. Or pick a competition to compete and you will be in your best shape in your life (even if you don’t win anything).

Ask yourself what do you like about lifting.And just make sure you do that every workout. It maybe the pump for some, maybe low reps , heavy weight for some, maybe going to failure for some.

A ok simple linear progression plan.

I emphasize this, that consistency and fun is most important-but I do also think that some periodization should be included to give reward for consistency.

Only some more input on my plan:

As Lyle Mc Donald stated: linear periodization has it lacks when its done for too long (like 52 weeks)because you loose some qualities when training others. But if done in a short period-like You do in 6 weeks- it seems worth doing it.
I don´t believe really in SD-not for 9 days-but of course the valuable point of backcycling and the RBE effect.

What do you think of starting with 2x15. Then when I don´t PR anymore moving to 3x10 and then 4x6-8.
Via this way I could milk a bout dry before moving to the next demanding one.

From what indicator I know if I have to deload or have to increase the bout?

You have some pics of yourself too?

flow - 27 May 2012 04:14 PM

A ok simple linear progression plan.
What do you think of starting with 2x15. Then when I don´t PR anymore moving to 3x10 and then 4x6-8.

What about not keeping sets x reps scheme but only a a volume(25-30 reps)?
You add weight each workout or week, and trying to accomplish this volume no matter how.

Hi anatoly,

Thats what I thought too as mentioned above. But I need some “PR days” too. Thats important for motivation for me.

flow - 27 May 2012 05:35 PM

Hi anatoly,

Thats what I thought too as mentioned above. But I need some “PR days” too. Thats important for motivation for me.

But you will have each day as PR day.

How do you mean that?

LEts say my goal volume is 25 reps.

I bench 100 5x5 in my cycle.The last rep on the last set was near failure.
Now I increase weight for next time.

I get 102.5x5 with the last rep again near failure-thats a PR.

But if fatigue is so strong I perhaps have to cluster up already to:
102.5x5/5/5/4/3/+2/+1

I have reached 25 reps with 102.5kg but I needed a break/more sets to get that. So more work but also in more time. No real PR.

How do you solve that?

I was thinking more in direction of myo-reps method

Ah I see.
Also a possibility.