I really like HFSW, and think training the big lifts everyday is an incredible tool. I wanted to design a routine around the concept of simplicity and training these lifts frequently; not just as the first portion of a larger workout. Would one be able to recover from / see strength and mass gains with the following split:
Everyday: OHP - Squat - Deadlift - Bench Press
Monday:
Ramp to 3
Tuesday:
Ramp to 12
Wednesday:
Ramp to 5
Thursday:
Ramp to 10
Friday:
Ramp to 7
(Note: these ramps are like the traditional ramps explained in the ‘Perfect Rep’ era; Explosive, auto-regulate the set and stop when performance decreases)
Each day could end with one density lift, or some brief structural work. I figured that training this way would not burn one out on the lifts, but they are being trained with a bit more intensity than HFSW component of some of the programs and could lead to positive gains.
Do you guys think that this overkill, or too simplistic for a complete routine?
Hmn this looks interesting and basically what I’d asked CT earlier about. Changing rep ranges seems interesting (though a 12 rep ramp for DL?). Have you tried this? You’re basically doing submaximal strength work and I wonder how long it’d take and if you can even last through the workouts for 4 compund lifts ramped.
I’ve been doing something similar but picking only 2-3 compound lifts per session. The concerning part is once you hit your top set for a lift, you go do a different lift even though you’ve just activated the movement and should milk the performance gains (density work/back off sets) right…
I actually saw your post in the other thread which was in part why I posted this idea of mine here. You may be right that 12 reps may be overkill for the DL, but I would imagine the ramp would be relatively short and thus autoregulate itself properly. I was thinking that alternating rep ranges in the manner I described would insure that after you have done heavier work, the next day is more volume with lighter weights to prevent injury and get full spectrum stimulation.
Concerning the activation of the muscle question, you could maybe structure each day differently where the last lift of the day rotates so you can immediately follow it with max rep sets, density work, or other structural work for the same movement pattern. End on bench Monday, squat Tuesday, etc.
I haven’t implemented this routine yet in practice, as I am doing 1rm+Density and loaded carry work currently, but with all the talk about HFSW and the fact that I seem to respond well when movements / body parts are trained with a higher frequency, I am considering it.
Definitely mental masturbation here, but I think we might be on to something. I really like your proposed rep scheme proposal; it keeps it in a more manageable range but still allows to use lighter weights as fatigue builds up over the week. I would imagine on the non-emphasized lifts of the day ramps should be focused on performance rather than intensity, whereas the lift of the day would be a more intense rep (maybe allowing more challenging sets near the end of the ramp).
Here’s an idea, on the emphasized lift of the day, work up to a single and then back off for density? That may be a little to strenuous on the CNS, but it could allow you to better emphasize that movement pattern.
FWIW, CT gave me a program that was similar to this, but with less fluctuation in the rep ranges. It was basically Bench, Dead, and Squat each day, 3x3 @ 3RM, then drop to 3x6 at -20%. Each day would rotate the order of the exercises, as you suggested, with an associated bit of assistance work (press, pull, or legs focused). It was great, and worked to up my strength quite a bit, and quickly. However, as the weights got heavier, it really started to take a toll on my lower back. On days that I squatted first, my DL form or strength would be compromised, and vice versa. To combat the fatigue issue, I just tweaked the plan a bit to have a Push and a Pull day. Push is Bench, Squat, and Press, and Pull is Dead, Clean/SGHP, and Row.
Now, as noted, this was all lower rep stuff, and you have some days going as high as 12, so YMMV. Though, I do worry about ramping to 12 on DLs, as someone else brought up. I really like the idea of working the big movements as often as possible, but doing heavy/low-rep squats AND deads, or bench AND press on the same day really penalizes the second lift, in my experience. Definitely let us know what you decide and how it works, as I will be looking to adopt something like this in a few months once I’ve run this low-rep stuff into the ground.
I have been doing something similar, though I am using: 1) Snatch grip deadlift; 2) Bench press; 3) Front squat; 4) Pulldown,
And with a different rep scheme:
Mon: ramp up to 5 at 75% of true max, 3 at 80%, 2 at 85% and 1 at 90%. Reduce to 75% and do 3 sets gunning for 24-30 reps (say 10, 8, 6 or 9, 8, 7)
Tues: ramp up to 5 at 75%, 3 at 80%, 2 at 85% and 1 at 90% only
Wed: ramp up to 5 at 75%, 3 at 80%, 2 at 85% and 1 at 90%. Reduce to 80% and do 3 sets gunning for 18-21 reps (say 7, 6, 5)
Thurs: ramp up to 5 at 75%, 3 at 80%, 2 at 85% and 1 at 90% only
Fri: ramp up to 5 at 75%, 3 at 80%, 2 at 85% and 1 at 90%. Reduce to 85% and do 3 sets gunning for 9-15 reps (5, 4, 3)
It is a little too much work for high frequency, so I will probably follow the pattern but on an every other day format, OR just do 1 down set on M/W/F using 75, 80 and 85%
[quote]maxiron wrote:
Hi Guys
where can I find a detailed description of the program HFSW?[/quote]
the HFSW program content can be found under the Indigo 3G workouts. I’ve seen you asking about CT’s stuff on a few different forums. If I were you, I would just use the search engine and look at all of CT’s current material for the Layers System. Also under the workouts tab and articles you can find his recent material on the Waves/Ladders System as well as the Heavy Singles and Built for Bad. I would just read up as much as you possibly can so you are caught up. Hope this helps.
[quote]maxiron wrote:
Hi Guys
where can I find a detailed description of the program HFSW?[/quote]
the HFSW program content can be found under the Indigo 3G workouts. I’ve seen you asking about CT’s stuff on a few different forums. If I were you, I would just use the search engine and look at all of CT’s current material for the Layers System. Also under the workouts tab and articles you can find his recent material on the Waves/Ladders System as well as the Heavy Singles and Built for Bad. I would just read up as much as you possibly can so you are caught up. Hope this helps.[/quote]
Thanks a lot; tht’s what im doing already.
I have followed CT until 2 years ago, i trained with a lots of his programs. I just came back to the gym doing Indigo for Mass and Strength and then I did one of my fav. “HPmass”.
Now I’m trying to recover the lost informations, in particular I would like to build a training/nutrition plan for a fat loss phase.
I know his guidelines says about maintaining the strength, but also for reasons of safety just in the process of weight loss sometimes advised not to fall below the 3 reps;
I believe that a good program could be using heavy weights ( big lifts around 4-5 reps), density (I do not know at the time what would be best to do this); some movements of assistance,if any; low intensity cardio (again, I would need guidelines).
A strict diet, of course, but I have doubt about the right periWo protocol, not having Biotest items in Italy.
In CT’s articles about the layers and the programs I previously mentioned he has many options for doing density work. Also, John Meadows wrote an article recently on cardio and how doing either low intensity cardio or high intensity is best; staying away from the middle ground. I would read the article to get all the details.
[quote]jtbrown0511 wrote:
In CT’s articles about the layers and the programs I previously mentioned he has many options for doing density work. Also, John Meadows wrote an article recently on cardio and how doing either low intensity cardio or high intensity is best; staying away from the middle ground. I would read the article to get all the details.[/quote]