Hi Dr. Daren if you can help me with this:
10 repetitions is approximately 75% of 1 rep max, how much it will be with 6 seconds eccentric in general?
1x5 1x5 1x5 amrap aming third set to be around 10 repetition so 1x5 1x5 1x10 (6/0/X/0)
Not Dr Darden, but in my opinion you are asking about comparisons with 1 RM which is not relevant in HIT. Also, several sets on a muscle group, or saving your high intensity for the third set AMRAP is not conventional HIT. Adding, 1x5 with a 6 sec eccentric means about a 40 sec set (with a 2 sec concentric).
Obviously, your number of reps in a set will decrease with longer eccentrics. Doing so (longer eccentrics) it may be more interesting to estimate how many reps you may accomplish during 60-90 seconds (which better corresponds with HIT methodology).
Please do your research on HIT, to understand more about the general outlines and foundation - Or, come up with a better explanation on how we/I can help you?
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Not Dr Darden, but in my opinion you are asking about comparisons with 1 RM which is not relevant in HIT. Also, several sets on a muscle group, or saving your high intensity for the third set AMRAP is not conventional HIT. Adding, 1x5 with a 6 sec eccentric means about a 40 sec set (with a 2 sec concentric).[/quote]
Agree about 1RM part. But. “X” means explosive concentric, so let’s say 1 sec. Makes the initial mini-sets 35 sec each. However, I’d add a 1-2 sec static at the top, IF the movement warrants it.
You’re right on the first part, but I disagree with what follows. 60-90 secs TULs mainly apply to single-set HIT. This is not that — The cumulative TUL will be ~105-140 secs.
He never said it was HIT. But, I do think it is an interesting take on abbreviated training — just not ByTheBook HIT. Again, he should just ditch the % of 1RM fixation and go in with his best guess!
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Ditch the 75% of 1RM and just go in with your best guess on the weight. Better to start lower than you think.
Do the 1st mini-set, rest 10-15 breaths*, do the 2nd mini-set, rest 15-20 breaths, do 3rd set.
Rest 1.5-2 minutes before next exercise.
May I suggest making 8 reps the peak on the 3rd set? You’ll get more weight progression this way.
(*will vary based on the exercise. Curls → 10 breaths. Bench Press → 15 breaths. maybe even more for Squats)
Good thoughts there, Simon! You will never go wrong with classic regimen like 5x5 (or 2x5 + 1x10 like the OP is into). There is ALWAYS a time and place to emphasize the negatives/eccentrics, for further developments.
Personally, I’m a friend of variety to resist adaptation - combining powerlifting with volume ladders with HIT with AMRAPS with HIIT with Zones and High density - using available equipment at hand homebased or in the gym.
That said, I think the OP makes a valid point in asking (other than HIT) questions here, as it widens the horizon and question the dogma. The truth lies where volume meets intensity.