Hey all,
Wanted to touch base with anyone who ran the original HP Mass programming. I am struggling to remember exactly how the waving portion is laid out.
In my searches on this site, this thread contained most of the information I was needing as a refresher.
On this chart of an upper body day (presumably a screenshot from the original article? Idk), it describes waving each of the exercises in the ramp, if I am interpreting it correctly.
In another explanation ( @Lonnie123 , if you’re around bro) the prescription was to wave ONE of the exercises, after the entire continuous ramp had concluded, and waving the other of the exercises on the subsequent session (post ramp).
Anyways, thanks to anyone who had frequently ran this program and remembers.
What you’ve posted was the original version. The idea was you go from your weakest to strongest variations, and you just pick up your ramp where you left off the last exercise (which should be about where your wave begins).
So you’d ramp up your OHP and maybe your max is 185. After that you go to incline and say your max is 225 - you just start incline at 185 because you’re already warmed up to there.
The continuous ramp I was familiar with. But the wave execution is unclear to me. It looks like in the chart, say your ramping to 185 in the OHP, you’d then drop and do 175, 180, 185, 175 again, and THEN start your Incline.
An explanation from the cited thread (must have been info gathered from a Livespill perhaps), ramp OHP, ramp Incline, ramp Flat, then back to OHP (roughly 75% of it) and ramp up the OHP again. Next day: ramp OHP, ramp Incline, ramp Flat, then go back and re-ramp the Incline/Flat.
The way you explained it first was my understanding. Get all your volume in on OHP, then totally move on to incline. I ran it a couple times that way and really enjoyed it
Sweet, thanks man. That makes more sense to me. Especially for the lower body days.
Did you run it the same on the subsequent session, or did you pull the volume back a bit?
If I remember right, and I might not, but I think it was 2 days of the same thing, and then you flip and do lower body with just one upper body exercise. In every case, I did the full waves called for on that day. I’ve always been a bit of a volume queen though.
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Yeah that’s how I’m gonna run it. Funny about volume though, most of my training from 2020 until last year was HIT style low volume and ever since getting back into CT’s material my strength has skyrocketed.
Thanks for the input man, definitely cleared it up for me.
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Been a while since I ran that version but I do think you wave as your go, with those 3rd weeks being quite lengthy