I’m sure this has been discussed before, but I’ve read through all the articles and Livespill and couldn’t find the answer.
I will be doing deadlifts for lower body emphasis on my upper body pressing day. What exactly is the loading protocol for this? Do I ramp up just as I would if it was Exercise A on lower body day? Any help on this would be appreciated.
CT,
Could the use of mechanical drop sets for biceps be a useful strategy for biceps on the lats and biceps fatigue loading day of the HPM program?
Example:
Preacher curls
Rest: just long enough to change positions on bench (about 10 seconds or so)
Weight: use the same weight for each position
Sets: 3-5 or however many you can effectively complete on that particular day
A1 Steep side of preacher bench…6+ reps (as many as you can complete with solid acceleration)
A2 Regular preacher curls…6+ reps or however many you can get, stopping close to failure
A3 Standing curls…as many as possible
If done first, then move on to other bicep work
Thanks CT
Hi Christian,
I have two questions on the perfect rep:
Is that how you’re supposed to do it? Maybe to protect your joints? Because when I perform my reps I really try to do a “rocket launch” as you said and accelerate 100% to the point where the plates make a fairly loud “clang” at lock-out.
So I’m not entirely sure how to perform the perfect rep. I think it would be a good idea to write an article on this topic. Telling people to accelerate as much as possible is good but I think everyone would benefit from some technical tips on breathing technique, which muscles to tense, etc.
Many thanks for your feedback!
Mike
I think you’re supposed to have the most weight on the bar as possible while still accelerating the bar, you do not need to clank the weights, but throughout the range of motion, the bar should gain speed.
CT, every next week of the HP mass program has different set pattern, but I can’t follow it properly because I can only train 4 times a week.
The question is - after the first week is passed, do I go to the next pattern of sets (labeled “Week 2”) after just four workouts, or do I have to do a certain number of workouts with the “Week 1” set pattern before going to “Week 2”?
[quote]synergy93 wrote:
CT,
Could the use of mechanical drop sets for biceps be a useful strategy for biceps on the lats and biceps fatigue loading day of the HPM program?
Example:
Preacher curls
Rest: just long enough to change positions on bench (about 10 seconds or so)
Weight: use the same weight for each position
Sets: 3-5 or however many you can effectively complete on that particular day
A1 Steep side of preacher bench…6+ reps (as many as you can complete with solid acceleration)
A2 Regular preacher curls…6+ reps or however many you can get, stopping close to failure
A3 Standing curls…as many as possible
If done first, then move on to other bicep work
Thanks CT
[/quote]
For biceps the mechanical drop sets can be used. I used them quite often myself. Biceps and back respond best to fatigue, and mechanical drop sets accomplish just that.
[quote]Who_Cares wrote:
CT, every next week of the HP mass program has different set pattern, but I can’t follow it properly because I can only train 4 times a week.
The question is - after the first week is passed, do I go to the next pattern of sets (labeled “Week 2”) after just four workouts, or do I have to do a certain number of workouts with the “Week 1” set pattern before going to “Week 2”?[/quote]
week 1 is as written so 8 max training sets per exercise
week 2 is the same except you do 11 max training sets per exercise but you use a double ramp method
week is again the same except you do 14 max training sets per exercise
same wt for all weeks
week 4 you add wt and start back at week 1 and repeat
what if you did your first push day with slow eccentrics to cause more trauma and then the next day did all sled work but working the same muscles to draw more nutrients into the muscles for quicker recovery and also throw in a neural charge to reboot the body after the major stress from the eccentrics?
Could this be good for more growth?
[quote]Liam M wrote:
what if you did your first push day with slow eccentrics to cause more trauma and then the next day did all sled work but working the same muscles to draw more nutrients into the muscles for quicker recovery and also throw in a neural charge to reboot the body after the major stress from the eccentrics?
Could this be good for more growth?
[/quote]
Accentuating the eccentric reduces nutrients uptake to the muscle for up to 36 hours (possibly because it decreases the muscle’s sensitivity to insulin).
If it worked, I would have recommended it.
what if a pulse fast day was used either on the eccentrics day or sled day?
if sled work helps with nutrient uptake could it minimalise the 36 hours maybe?
if it did it could be 1 day of eccentrics and 2 days of sled
I’m guessing his answer will still be, if it worked, he would have recommended it.
yeh cant hurt to ask. You know what im talking about it makes sense in theory. Just because he says science says it reduces insulin sensitivity may not mean he believes it heck science says u need eccentrics to grow yet here we are doing less.
Its better to ask questions and find out if he has looked into it rather than just throw away your own ideas because you think the reply will not go your way.
I jst want to know if he has tried it, u cant recommend or throw out what u havent tried
well you could but you then you couldn’t do the volume this program dictates so there’s the trade off
if he already knows that ecc decrease nutrient uptake then he doesn
t need to try it
i don’t need to shoot myself in the head to see if a gun’s dangerous or not
[quote]Liam M wrote:
what if a pulse fast day was used either on the eccentrics day or sled day?
if sled work helps with nutrient uptake could it minimalise the 36 hours maybe?
if it did it could be 1 day of eccentrics and 2 days of sled[/quote]
Listen, everything works. You can get results with any progressive method. However not everything works great.
My own belief and experience is that the more volume you accumulate over time, the more you’ll grow. For that reason I recommend avoiding anything that decreases you capacity to tolerate volume and frequency. So if you want to follow my ideas then, no, you can’t do accentuated eccentrics for a whole workout.
You CAN do them, but you will not be able to utilize my methods of accumulating volume.
[quote]
In fact we are getting ready to film 3 new programs that are all different from one another. Each will represent a direction you can take your training while still respecting the HTH principles.
For example, one will follow in the footsteps of I,BODYBUILDER but with a few new techniques and a different training split.
Another one will be aimed at those who need or prefer a higher volume / lower frequency approach.
The last one will be aimed at producing overall growth through maximum overall strength gains. [/quote]
Are some of these still in the making? My question should not be seen as an expression of impatience or typical routine jumping as soon as something new comes out. Just wondering where HPM fits into all of this.
I’m guessing you’re just trying to introduce new principles one step at a time (like training muscle groups according to their “nature”, eccentric-less etc.), and it would have been an awful mess of questions, exploded and imploded heads if you were to release, say, 4 different ways of organizing the same methods and principles.
But then again, 2) seems to contradict a very basic principle in the current HPM protocol: the effectiveness of high frequency AND a relatively high amount of volume.
[quote]Loh-fyve wrote:
[quote]
In fact we are getting ready to film 3 new programs that are all different from one another. Each will represent a direction you can take your training while still respecting the HTH principles.
For example, one will follow in the footsteps of I,BODYBUILDER but with a few new techniques and a different training split.
Another one will be aimed at those who need or prefer a higher volume / lower frequency approach.
The last one will be aimed at producing overall growth through maximum overall strength gains. [/quote]
Are some of these still in the making? My question should not be seen as an expression of impatience or typical routine jumping as soon as something new comes out. Just wondering where HPM fits into all of this.
I’m guessing you’re just trying to introduce new principles one step at a time (like training muscle groups according to their “nature”, eccentric-less etc.), and it would have been an awful mess of questions, exploded and imploded heads if you were to release, say, 4 different ways of organizing the same methods and principles.
But then again, 2) seems to contradict a very basic principle in the current HPM protocol: the effectiveness of high frequency AND a relatively high amount of volume.[/quote]
WOW, I haven’t seen the post form CT.
I understad your problems man, but for example I can’t workout more than 3 time/week at the time. I was in the same posture when I first saw IBB and felt very sorry that I couldn’t do it. Low frequency has always been my nemesis. I look forward in knowing more about how I can get more out of low frequency training (and the new tehniques too).
I still LOVE HP Mass training (completed first cycle)!
and I totally agree with the fact that if CT releases all the info at once there will be a lot of misinterpretations and misunderstandings.
Hey CT whats your opinion on 1 and 1/4 squats and split squats?
Christian,
I only train upper body pressing once a week since I’m specializing in lower body. I’ve posted todays session below. What I wonder is, did I do too much shoulder training in your opinion, or do you think my shoulders are safe with this? Or could I safely add more higher rep work for chest and triceps at the end of the session? I have no injuries or aches, what so ever.
I know this is just minor details, but I wanted to check just to make sure.
Thanks 
A: Military press
3 x 40 kg
3 x 45 kg
3 x 50 kg
3 x 55 kg
3 x 57,5 kg
3 x 60 kg
3 x 62,5 kg
B1: Incline pin press
3 x 60 kg
3 x 67,5 kg
3 x 75 kg
3 x 80 kg
3 x 85 kg
3 x 87,5 kg
B2: Rear delt flyes machine
5x8 @ 35 kg
C1: Bench press
3 x 85 kg
3 x 90 kg
3 x 95 kg
3 x 100 kg
C2: Facepulls
4x8 @ 40 kg
D: Lateral raises
4x10 x 10 kg
[quote]swans05 wrote:
well you could but you then you couldn’t do the volume this program dictates so there’s the trade off
if he already knows that ecc decrease nutrient uptake then he doesn
t need to try it
i don’t need to shoot myself in the head to see if a gun’s dangerous or not[/quote]
how wouldn’t i be able to do all the volume? If anything i would be doing more, slower reps is more time under tesion so that first workout would be alot more volume.
Then by doing sled work on the same muscles the next day, added up i would be doing even more volume.
eccentrics build the most, look at casey viator (i think thats his name)
Your analogy makes no sense, asking a question (that was not intended for you) about building muscle and firing a weapon at yourself are completely different.
You are basically saying that my question is worthless and should not be answered
it wasn’t intended for me no but he answered it and you still weren’t happy with the response
the more eccentric you do the less volume you’ll get away with using before exceeding your recovery abilities
and when you take the drugs casey did then you can try it