What is the 1RM percentage for each part (heavy, superset, specialization and then the 100r)? If this formula isn’t recommended can someone give me a tip of where to start. For example, should I fail at the end of each set or should I have a couple reps left in me?
I’m looking to use it after I finish the OVT program I’m on now.
Any info would be great. Thanks in advance.
gv_nsg
I started this a little over a week ago. I don’t really know about going to failure, but typically I like to on isolation exercises and close to it on compound - usually 1 off. I usually find I miss all my reps on the supersets but I’m still adjusting.
I think the program is pretty flexible, but as a general rule of thumb you usually don’t go to failure on compounds or the 1st exercise in the workout. This is the case with most programs anyway.
Just play around with it or maybe ask CT in his question section.
Awesome. Thanks!
I have done a couple of the program set-ups. I found that I was pushing to failure at a pretty light weight (say 60% 1rm) on the second lift of the superset. The funny thing was it didn’t matter too much what I was using for the heavy lift. I got to the point on the upper body days where I was using 70%-85% 1rm on the first lift (sometimes dipping down to 2-3 reps usually keeping it in the 6-8 range); went very light on the prefatigue of the supperset (just focused on the contraction); and lifted the second part of the superset at 50% 1rm (and was getting 1 rep less than failure).
I have more work capacity on the lower body so everything was increased. The 100 set I just took whatever machine that worked that muscle and set it to lightest weight where I just wasn’t throwing it around.
Work capacity is a huge issue with this program. I have good work capacity on the lower body and really felt like I got great results from the program there. Not as much on the upper body.
[quote]BigJawnMize wrote:
I have done a couple of the program set-ups. I found that I was pushing to failure at a pretty light weight (say 60% 1rm) on the second lift of the superset. The funny thing was it didn’t matter too much what I was using for the heavy lift. I got to the point on the upper body days where I was using 70%-85% 1rm on the first lift (sometimes dipping down to 2-3 reps usually keeping it in the 6-8 range); went very light on the prefatigue of the supperset (just focused on the contraction); and lifted the second part of the superset at 50% 1rm (and was getting 1 rep less than failure).
Work capacity is a huge issue with this program. I have good work capacity on the lower body and really felt like I got great results from the program there. Not as much on the upper body.[/quote]
This is great advice man thanks. 50% 1rm on the compound part of the superset does seem light but I will definitely see when I start.
I definitely understand the idea behind work capacity. But I was under the impression that it was pretty much equally important in all programs. Could you elaborate on that a bit, perhaps I don’t fully get it. Thanks
CT on failure in the HSS-100 article discussion:
-Going to failure in all reps above 5 reps right?
Not necessarily. I like to use the Dorian approach in which each set is progressively closer to failure. The last one being to complete failure.
Someone asked about using this program while using AAS; I forgot to mention that this is one possible adjustment: when using AAS you can go to failure more often. When doing it clean, go to absolute failure on the last set and very close to it on the next to last.
I am just saying that my personal work capacity is far greater in my lower body allowing me to complete the lower body portions of the workout more intensely–thus getting a better workout. That is a lot of exercises to put each of the upper body parts through (especially chest) and for me I found I was having problems completing the upper body routines with good form and power on each rep because of fatigue. Near the end I really started to get the routine and had terrific workouts on my quad, hammy, and back days. The chest and arm days were still lacking. I am going back to this routine in a few months, I am doing the beast program currently and am going to do the V-diet with Waterbury’s workouts after that.
[quote]gv_nsg wrote:
I definitely understand the idea behind work capacity. But I was under the impression that it was pretty much equally important in all programs. Could you elaborate on that a bit, perhaps I don’t fully get it. Thanks
[/quote]
Basically, work capacity is dependent on your level of activity prior to training. For example, a person that has lead a relatively active life (whether it is through sports or a manual job) is going to be in a better position than someone that decides to get into the gym after years of sitting on the couch.
In a nutshell, work capacity is a combination of conditioning and the ability to tolerate a given workload.
Work capacity is not equally important in all programs. That is why a beginner should not attempt an advanced program - they will not have developed the work capacity and training experience to tolerate or recover from it.