Hey CT, im doing the rep scheme u told me for now maybe 8 weeks. 5-4-3-2-1, 3x5 and 1x10. I get really good result and adding 2.5-5lbs every week in almost each lift. I know that i gain strenght but if i continue for 10-15 weeks ( example ). Do my body will still continue to become bigger ( size, not strenght) or he will be adapted so only gain strenght and no size ?
Yes i gain alot and alot of strenght but for the rest ?
thanks you christ !! have a good day
p.s : if u have another great rep scheme like that let me know
[quote]bigmax wrote:
Hey CT, im doing the rep scheme u told me for now maybe 8 weeks. 5-4-3-2-1, 3x5 and 1x10. I get really good result and adding 2.5-5lbs every week in almost each lift. I know that i gain strenght but if i continue for 10-15 weeks ( example ). Do my body will still continue to become bigger ( size, not strenght) or he will be adapted so only gain strenght and no size ?
Yes i gain alot and alot of strenght but for the rest ?
thanks you christ !! have a good day
p.s : if u have another great rep scheme like that let me know :)[/quote]
You have 2 main hypertrophy zones covered with that scheme (5 and 10) and also the two main strength zones (1-2 / 3-5) covered. If you get stronger in all of these zones and that your nutrition (especially workout nutrition) perfect, you will grow more muscle. Heck, there are some bodybuilders/powerlifters/olympic lifters who spend their whole life doing almost the exact same program and continue to get stronger and bigger.
[quote]simpsonSG wrote:
I did something very similar to what you are doing
you should definitely keep growing - provided you eat enough
How is your routine set up?
I’m just asking out of curiosity because I would like to see how CT handles frequeny volume etc with this kind of program[/quote]
I didn’t give him any program. He asked for good set & rep schemes. So his program wouldn’t tell you anything about how I plan training programs.
what I did for the last 4 months was kind of an upper loeer split with an extra arms day
Like that I trained 5 days per week from monday to friday
Lower (Deadlifts)
Upper (Bench press)
Arms
Lower (Squats)
Upper (Military Press)
Off
Off
For all my main lifts I used the 54321 where you add 2-3% weight from set to set
The rest of my workouts was between 5-12 reps with about 5-7 exercises per session
Deadlifts 5-4-3-2-1
Romanian Deadlifts 38-10
Leg press 212
Hanging leg raises 5*10
Calves
Bench press 5-4-3-2-1
Incline Dumbbell press 310-12
Bent over barbell row 35-8 reps
Wide grip lat pulldown 212
Shoulder press dumbbell superset with bent over laterals 38/10reps
Olympic squats 5-4-3-2-1
Olympic squats 38
Leg press 212
Hanging leg raises 5*10
Calves
Military Press 5-4-3-2-1
Side laterals 48-10
Weighted pullups superset Dips 35reps
Dumbbell rows 3*10
While I progressed with my strength I definitely had the feeling that I couldnt recover anymore even though I was eating a lot (>3500kcal, 200g protein)
CT
I know your current philosophy is completely different but I also read some of your older stuff and it was great work too
So where do you see mistakes in my routine & what could I do better ?
I really enjoyed this kind of training and would love to do it again in the future
Revisiting the Indigo HFSW - two workouts and my body is noticeably bigger vs. just rings.
CT - what are your thoughts on simply doing the HFSW and ramping up to a “training” max of 5 reps for 3 compound movements. And do 2-3 top sets (following indigo’s weekly volume progression). This should restablish strength very quickly and if the last two workouts are any indicator, nice size gains.
Bascially, revisiting the perfect rep/explosive style without the noise from clusters, density, any sort of grinding. Maybe training 6 days/week like this while omitting structural and foundational (or replace with ring work, carries)?
I know a few readers (Dr Dan and Thoughts) had tremendous success with HFSW (over possibly “layers”) and it’s a naturally progressive, enjoyable way to train. Thanks!
