[quote]MODOK wrote:
[quote]MAF14 wrote:
[quote]MODOK wrote:
[quote]buzza wrote:
sometime ago I read this -very informative-3ead
Decided to give a go to Hernon style session ,3 sets x muscle with different load and reps,
1stx5 reps,2nd (less 10% load than 1st) x9reps,3d (less10% load than second x12/14 reps).
I used same excercise for all 3 sets,slightly inclined bench bb press.
first set; 231lbx5 reps,slow eccentrics 4sec, failure.
3min rest.
207x6 (six reps to failure).
3min rest.
187x7 (seven reps to failure).
I can’t hit reps number described in the link above while reducing the load of 10%…
I have trained in rest pause mode for last 6months (typically 5/3/1 plus half reps ) with good size gains (returned to over 17inch arm but i’m 22lb lighter now).
any tips to use an Hernon style session?? (as it sounds very logical hitting different muscle fibers in just one w/o…)
thanks
Mikael from Italy[/quote]
What it sounds like to me is you have a considerably higher percentage of fast twitch fibers than I do (or the majority of lifters). Thats preventing you from the 10% drops. Thats definitely not a bad thing for both muscle and strength, as you should have a higher ceiling for both with my fast twitch fibers, you just need to adjust your percentages. There is no hard rule…let the reps dictate the weight, not vice versa. After just a few sessions, you will have a good handle on what your drop should be to hit the reps.
[/quote]
hmm. why such long resting periods?
i typically drop 5-10% (depending on movement) but rest 2 mins at the very most… other wise i think my sessions woule be close to 2 hours[/quote]
I don’t time my rest periods anymore, I just rest until it feels like I have recovered. Glancing at the watch though, its usually 3-4 minutes.
You are obviously doing many more sets than I do if your w/o would approach 2 hours. I am usually 3-4 sets/bodypart and I’m done.
[/quote]
i timed how long i was resting today. turns out i was taking 3-4 mins between sets… it amazes me how short that felt though