Bill Starr’s 5x5 program calls for sets of weighted hypers. I don’t have anything to do hypers on. Is there a lift I can substitute for this? How many reps am I supposed to do?
Doesn’t the 5x5 program indicate 5 sets of 5 reps?
Goodmornings,
Hypers are an accessory movement, so 2 sets of 10-12 should suffice.
[quote]Garage Gym wrote:
Doesn’t the 5x5 program indicate 5 sets of 5 reps?
[/quote]
yes for the main lifts. The accessory lifts have different sets/reps.
[quote]ptpoul wrote:
Goodmornings,
Hypers are an accessory movement, so 2 sets of 10-12 should suffice.[/quote]
Would RDL’s be sort of the same thing? I think I would be more comfortable doings those instead. Would 2 sets of 10-12 still be good for RDL’s or Goodmornings?
just my opinion, I usually don’t do RDL’s with any more than 7-8 reps. granted, I hardly ever go for reps on lower body, but I think with the hamstrings/posterior chain being so FT fiber dominant, lower reps, near-maximal effort, and explosiveness would do you much better.
RDL’s or goodmornings, one of the two would work, I would personally go with GM’s.
So do I do 10-12 reps, or like 6 reps? Do I do the max amount I can do for those reps, or do I do a lighter weight since its an assistance exercise.
Don’t know if this applies to bill starrs programs, but I just finished reading starting strength not all that long ago (It’s kind of like a begginners version of 5x5, and the madcow type training).
Rippetoe (the author of Starting Strength) says first off the the accessory stuff is just that… accessory. It’s not neccessary at all. In the FAQ part of the book he advises against substituting hypers with Good mornings and RDL’s… says that they are very hard on the spinal errectors/CNS when compared to hypers, and they take away from the recovery that would better go towards the Deadlift and Squat.
EDIT: Haha forgot to add the main point. If I was you I would just not bother with the Hypers, Your posterior chain is getting enough work with the deadlifts, squats, and rows/cleans.
Dragging a sled has been shown to dramatically increase posterior chain strength, just look at the man and system that invented it, Louie Simmons and West Side Barbell. Don’t overpay for one, goto: www.steelsled.com
[quote]Smith K wrote:
Don’t know if this applies to bill starrs programs, but I just finished reading starting strength not all that long ago (It’s kind of like a begginners version of 5x5, and the madcow type training).
Rippetoe (the author of Starting Strength) says first off the the accessory stuff is just that… accessory. It’s not neccessary at all. In the FAQ part of the book he advises against substituting hypers with Good mornings and RDL’s… says that they are very hard on the spinal errectors/CNS when compared to hypers, and they take away from the recovery that would better go towards the Deadlift and Squat.
EDIT: Haha forgot to add the main point. If I was you I would just not bother with the Hypers, Your posterior chain is getting enough work with the deadlifts, squats, and rows/cleans.[/quote]
That seems like a good idea. I just don’t like dropping things from a program. I did my first workout and the only thing that is sore is my hamstrings because of the RDL’s. I guess dropping them would be alright. What muscles are the posterior chain anyway? I’ve got a general idea, but i’ve never quite found out what they are exactly.
glutes, hamstrings, lower back
[quote]fisch wrote:
What muscles are the posterior chain anyway? I’ve got a general idea, but i’ve never quite found out what they are exactly.[/quote]
[quote]fisch wrote:
Smith K wrote:
Don’t know if this applies to bill starrs programs, but I just finished reading starting strength not all that long ago (It’s kind of like a begginners version of 5x5, and the madcow type training).
Rippetoe (the author of Starting Strength) says first off the the accessory stuff is just that… accessory. It’s not neccessary at all. In the FAQ part of the book he advises against substituting hypers with Good mornings and RDL’s… says that they are very hard on the spinal errectors/CNS when compared to hypers, and they take away from the recovery that would better go towards the Deadlift and Squat.
EDIT: Haha forgot to add the main point. If I was you I would just not bother with the Hypers, Your posterior chain is getting enough work with the deadlifts, squats, and rows/cleans.
That seems like a good idea. I just don’t like dropping things from a program. I did my first workout and the only thing that is sore is my hamstrings because of the RDL’s. I guess dropping them would be alright. What muscles are the posterior chain anyway? I’ve got a general idea, but i’ve never quite found out what they are exactly.[/quote]
Calfs, hamstrings, glutes, lower back, middle back, upper back… Basically everything on the back side of your body… Right from the top of your traps to the bottom of your calfs.
^Thanks. So are you supposed to do accessory lifts at the heaviest weight you can manage? Or do you do them at a light weight? I want to know for the dips, biceps, triceps, and ab work that are also accessory.
[quote]powerhouse930 wrote:
Dragging a sled has been shown to dramatically increase posterior chain strength, just look at the man and system that invented it, Louie Simmons and West Side Barbell. Don’t overpay for one, goto: www.steelsled.com[/quote]
The sled is the reason these guys have a strong PC?
Hmmm… don’t suppose that’s your website you’re pimping?
[quote]Hanley wrote:
powerhouse930 wrote:
Dragging a sled has been shown to dramatically increase posterior chain strength, just look at the man and system that invented it, Louie Simmons and West Side Barbell. Don’t overpay for one, goto: www.steelsled.com
The sled is the reason these guys have a strong PC?
Hmmm… don’t suppose that’s your website you’re pimping?[/quote]
Couldn’t be the good mornings, squats or glute-hams, so it must be the sled…
[quote]powerhouse930 wrote:
Dragging a sled has been shown to dramatically increase posterior chain strength, just look at the man and system that invented it, Louie Simmons and West Side Barbell. Don’t overpay for one, goto: www.steelsled.com[/quote]
Actually, I would one up that and get a sleigh. Put a fat man in it and you’re good to go. Didnt you know?.. reindeer are HYOOGE!!
I do reverse hypers or pull thrus.
You can do snatch grip dl’s for the Posterior chain too. I prefer to pull them in a rack from just below the knees as from the floor tends to irritate my sacrum.