MyoReps

[DanRoberts]

Quote

I'm still not convinced that rest-pause is dangerous for the big compound lifts. People have been using rest pause for the 'big 3' for donkeys years without any problems. If you are experienced enough technically with the lifts, its fine.

Exactly

[Martin Brown]

Interesting thread.

The problem I have always had with rest pause on big lifts is the likeliness of supporting muscles to fail first. Lower backs are not well designed for rest pause squats IME.

It probably does no harm - but it's not always doing exactly what you intend it to do.

[DanRoberts]

Quote

Interesting thread.

The problem I have always had with rest pause on big lifts is the likeliness of supporting muscles to fail first. Lower backs are not well designed for rest pause squats IME.

It probably does no harm - but it's not always doing exactly what you intend it to do.

Fair point and although it wasn't a consideration when designing the program a nice side effect of the lower rep scheme is that the fatigue of supporting musculature is less likely. In addition the bar is racked in between clusters and failure isn't recommended, further reducing the potential for harm.

[Dadonda]

I have now tried this with several lifts.

My problem with squats is that on the heavier sets I wear knee wraps. I don't like to leave theme on between sets because if they are tight enough they cut off the blood supply (most squatters I know rush to get wraps off at the end of a set). There is not enough time within the protocol to get them off and back on again between the clusters. Any advice on that one?

With weighted chins it works out great :-)

With seated shoulder DB press, it takes considerable effort to get the weights up and down (unless you have 2 spotters). I tried to rest in the locked out position but I could not get the desired 2+2+2 clusters. Perhaps a bit a practice would see that improve. Any thoughts?

My next query is that sometimes for upper body, I like to train by alternating antagonistic sets A1/A2, e.g. chiins and seated shoulder presses. Ramp up the weights for both and then do the final set A1 and its clusters then the same for A2. This did not give any problems, I just wondered if there are any disadvantages to doing this within the HTC-12 protocol.

[DanRoberts]

I don't blame you for not leaving them on but the 30 seconds between clusters is a guideline and for exercises that utilise a large amount of muscle i.e. the squat/deadlift then you have some leeway.

For particularly strong individuals I have them rest for as long is reasonable to get the clusters out in good order - I don't want to see a lot of slow grinding reps (there's a time and a place for those of course but not here) - and so it can be quite individualised depending on conditioning etc.

That said it's still between roughly 30 sec and 90 sec. The higher end of the scale should allow you time to ease the tension in the wraps and reapply properly.

I advocate aiming to improve performance by reducing the rest period to 30sec as a goal. I'm assuming you're getting carryover in the lift from them as opposed to a light knee sleeve for warmth etc.

The achilles heel of any rest-pause program is going to be lifts that compromise you in the bottom position i.e. shoulder presses and especially DB variations which make even a flat bench difficult because there's no eccentric and therefore no stored elastic energy.

My only advice is enslave a spotter and get him to lift the DB's or try Powerhooks or skip DB's alltogether and go for a bar or machine (not sure what the view is on machines here nor what your training goals are, but sometimes in context they're a pragmatic and practical way of placing tension on the muscle and there are good ones out there - Hammer strength for example) or use the principles on the exercises you can and use some other method on those you can't.

Anyway, that's all I got, there is no perfect program!

[Dadonda]

Quote

I don't blame you for not leaving them on but the 30 seconds between clusters is a guideline and for exercises that utilise a large amount of muscle i.e. the squat/deadlift then you have some leeway.

For particularly strong individuals I have them rest for as long is reasonable to get the clusters out in good order - I don't want to see a lot of slow grinding reps (there's a time and a place for those of course but not here) - and so it can be quite individualised depending on conditioning etc.

That said it's still between roughly 30 sec and 90 sec. The higher end of the scale should allow you time to ease the tension in the wraps and reapply properly.

I advocate aiming to improve performance by reducing the rest period to 30sec as a goal. I'm assuming you're getting carryover in the lift from them as opposed to a light knee sleeve for warmth etc.

The achilles heel of any rest-pause program is going to be lifts that compromise you in the bottom position i.e. shoulder presses and especially DB variations which make even a flat bench difficult because there's no eccentric and therefore no stored elastic energy.

My only advice is enslave a spotter and get him to lift the DB's or try Powerhooks or skip DB's alltogether and go for a bar or machine (not sure what the view is on machines here nor what your training goals are, but sometimes in context they're a pragmatic and practical way of placing tension on the muscle and there are good ones out there - Hammer strength for example) or use the principles on the exercises you can and use some other method on those you can't.

Anyway, that's all I got, there is no perfect program!

Dan, that all made good sense thanks.
I notice in your program it says to do a single exercise for each ,movement e.g. vertical press.
I don't like to do a ton of exercises anyway but I just wondered if you have any strong reasons for that.

[DanRoberts]

Training efficiency mostly, preferring to keep the sessions short and sweet (not for any spurious hormonal keep it under an hour or cortisol will eat you reasons) knowing that a growth stimulus has been given and the questionable rationale for training at different angles or with different implements once a stimulus has been created i.e the law of diminishing returns and it's effects on recovery.

That's the short answer.

[DanRoberts]

In keeping with the short answer, I'd be tempted and have and do add in a supplementary lift after the main compound for a few sets of higher reps i.e. cable flies after bench etc, whatever lights your candle for a more focused attack on perceived weak points that one compound lift may not address.

[James]

Your last post answered a question I was about to post.

What exercise choice do you personally use for the HCT-12 routine? Going to switch to this from a more linear based program after making some great gains last year with HST.