Well explained. Yeah, I like 50 reps; I find it my sweet spot for volume. I don't grow using lower HIT rep schemes.
Strength training with new 3/7 method gives superior results
- Thread starter Baron
- Start date
Just curious: what is your rep cadence, and do you go to failure?
It's many years since I attempted serious bodybuilding using HIT and never got close to earlier levels of hypertrophy. I used thrice weekly full body routines to failure and even now I rep slowly and carefully, probably 3 secs concentric and eccentric.
In hindsight I would've tried Dorian Yates' HIT split routines training over six days. I believe he used two warm-up sets, one work set and about 3 exercises per bodypart, e.g. around 50 reps in total, my rule of thumb.
In hindsight I would've tried Dorian Yates' HIT split routines training over six days. I believe he used two warm-up sets, one work set and about 3 exercises per bodypart, e.g. around 50 reps in total, my rule of thumb.
Well, truth be told, I was also bigger when I did more volume. But I was also younger then. So I can't be certain about what was the cause of the effect. But I came to a point where I could no longer do the kind of volume I did at full intensity anyway, so the point became somewhat moot.
Although I had reported that I didn't notice any marked drop in size or strength as I went to lower volume, there is no question that I am no longer the size that I was. The decline has been very gradual, whereas my reduction in volume was somewhat less so. And I'm not quite as strong as I was, either. But I started meaningfully reducing volume in my early 50s and I'm now 60. Much as I may hate to admit it, I think age played a role. I wish I had reduced volume meaningfully when I was younger. Then age would not have been as much of a moving part and I'd have been in a better position to assess the effect of reduced volume while other key variables remained somewhat more constant.
You mentioned Yates's routine. Do you think his warm-up sets contributed to his hypertrophy?
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Hi there. Yeah, I think all sets over 50%RM count to a degree. My own way of dealing with age, I'm 55, and "natural", is to use Bryan Haycock's HST as my base: old school three times a week full body routines with moderate total sets (two week cycles going from 75% to 100% loads) and regular one or two weeks off.
I tried HST when I was transitioning from fairly higher volume, but didn't care for the cycling/periodization. Just not my thing, although most people seem to swear by it. Also, as I recall, there are only periods when training is to failure. I tried NTF, leaving one rep or so "in the tank," but it always felt like unfinished business and I couldn't shake the feeling. So even if training to failure every workout may not be the best thing for me - at least according to HST - I nevertheless find it therapeutic.
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Baron
ET Founder
I used the 3/7 method this morning for back and biceps. I like it enough that I'm going to keep doing it for a while and monitor my progress. And I agree with you on the 50 rep range. It's the sweet spot for sure.
I tried 3/7 last night for shoulders.
After the first two (3,4) I thought I should have used a little heavier weight.
But after 6 I was gasping for air and 7 was an incredible burn.
Will definitely try it again.
Already shaking thinking about “7” on leg day
Starting my next Keto Cycle and lifting regiment. This looks interesting and something different so worth a try.
Baron
ET Founder
I tried 3/7 last night for shoulders.
After the first two (3,4) I thought I should have used a little heavier weight.
But after 6 I was gasping for air and 7 was an incredible burn.
Will definitely try it again.
Already shaking thinking about “7” on leg day
I used the 3/7 method for shoulders this morning and on the first round, it was pretty tough on the 6 and 7 rep sets, which means my dumbbell weight was spot on. The second round was even tougher but I got all the reps done... barely.
I don't do military presses because my shoulder joints pop pretty hard on the lowering part of the movement. So I used the 3/7 method on 3 exercises: side lateral raises, front lateral raises, and some standing cable rows (for the rear delts).
After that, I even tried the 3/7 method on abs using this ab contraption in my home gym. Most people would just hook their feet in, cross their arms and lean way back, but I held an 8 lb medicine ball in my hands to make it harder.
But after I was done with the second round, I could have held a heavier weight for sure so I will adjust upwards next time.