Kezz

sorry mate, i know, i'm just a rem at reading sometimes and dont see the whole picture!!

romore

wee G that has answered all my questions, thanks very much. gonna look into getting the book.

cheers for your help. Rob.

hertderg

excellent post Wee G

irwit

Thanks for sharing Wee G, some brilliant stuff in there.

Would your sources be experience talking, science or both ? Ive read up a bit on hyperthrophy but by the looks of it your wrote the book on it ;o)

Would I be right in saying that in simple terms the whole idea here is that its not about how much you are lifting its how much you are progressing and its the progression thats promotes growth, not the individual lifts added together but the 18 weeks as a whole.

Wee G

It's the increased loads that provide the growth, but the only way to consistently increase training loads is to cycle training between building volume / density, then dropping volume and increasing load so allowing for "recovery" whilst increasing loads. Increasing V and density also negate irrational hypertrophy; that is to say that they ensure that everything your body needs to grow and support new / bigger myofibrils is already in place BEFORE you actually grow them. This stops the "2 steps forward one step back" issue that usually occurs with linear training. So, yes, it is the overall cycle that provides the effect.

UHT is mostly ased on science (I'm a geek, freely admit it) and then application / feedback from a few years of training myself and many others.

Thanks for the kind words and feedback all, feel free to rep me like the rep whore I am...lol.

Cheers,

G

Tall

We can form a rep horring brotherhood!

gazh

HI G ,

I'm currently trying the bill star's 5 x 5 routine, been dong it couple of weeks now Training as below :

	Monday
Squat	5x5	Ramping weight to top set of 5 (which should equal the previous Friday's heavy triple)
Bench	5x5	Ramping weight to top set of 5 (which should equal the previous Friday's heavy triple)
Barbell Row	5x5	Ramping weight to top set of 5 (which should equal the previous Friday's heavy triple)
Assistance: 2 sets of weighted hypers and 4 sets of weighted sit-ups Wednesday Squat 4x5 First 3 sets are the same as Monday, the 4th set is repeating the 3rd set again Incline or Military 4x5 Ramping weight to top set of 5 Deadlift 4x5 Ramping weight to top set of 5 Assistance: 3 sets of sit-ups Friday Squat 4x5, 1x3, 1x8 First 4 sets are the same as Monday's, the triple is 2.5% above your Monday top set of 5, use the weight from the 3rd set for a final set of 8 Bench 4x5, 1x3, 1x8 First 4 sets are the same as Monday's, the triple is 2.5% above your Monday top set of 5, use the weight from the 3rd set for a final set of 8 Barbell Row 4x5, 1x3, 1x8 First 4 sets are the same as Monday's, the triple is 2.5% above your Monday top set of 5, use the weight from the 3rd set for a final set of 8 Assistance: 3 sets of weighted dips (5-8 reps), 3 sets of barbell curls and 3 sets of triceps extensions (8 reps)

My problem is previously i was doing iso training with reps 8-12 @ 3 sets and 3 exercise's per muscle group got good pumps and muscles' ached next day. My workout now is obviously less frequency but more intensity but don't get soreness next day ... this isn't a bad thing is it . ...?

Cheers Gaz

nathanlowe

I always get reallly tender traps, its a killer.

Wee G

Gaz,

no, the lack of soreness is irrrelevant. If the loads you are using are going up (ie you're getting stronger) then that is the stimulus for growth on the 5x5 program. As long as you are consuming sufficient kcals as you get stronger you will grow.

Cheers,
G

gazh

Cheers G ! thats all i needed to know, it has been pecking at my head lol Kcal are good so will give it beans !

AR77

I tend to be sore after most workouts. Particularly Chest, like right now I'm sore but thats probably cus I added in decline bench for the first time in a while!

Chil

great post. just started a new thread on the subject and then found this. good stuff.

Madeira Jon

Thanks for that WEE G. Got me seriously thinking about modifying my own WOs now!

Wee G

No worries Jon, feel free to post any Q's in this thread or if you start a new one PM me the addy for it and I will gladly contribute.