Author Topic: High Rep Nation (HRN) ::: aka ::: high rep training crew (HRTC)  (Read 15593 times)

0 Members and 1 Guest are viewing this topic.

adarqui

  • Administrator
  • Hero Member
  • *****
  • Posts: 30234
  • who run it.
  • Respect: +7373
    • View Profile
    • Email
0
i'm probably going to start posting even more high rep pin-squat/training videos so, going to dedicate a thread to it.. feel free to join in.

HRN / HRTC MEMBERS
- adarqui : {pin-6-half-squat, 225 x 45 @ 154}, {pin-6-half-squat, 275 x 21 @ 152}
- nightfly : {rdl=242 x 20}
- shammy12 : {half squat=225 x 20}

 :wowthatwasnutswtf:

All proud members of HRN / HRTC will receive a complimentary ascii-badge once I get done with it.



The beauty of heavy high rep lifting (compound lifts), is that it really can result in some tremendous strength/hypertrophy gains without overstressing the CNS, see the LTMP-VOLUME blog post for more info. Anyway, once you're adapted to heavy high rep compound lifts (HHRCL's), you'll start to feel pretty amazing the day of and day after such lifting. It usually takes a few weeks to get adapted to moderate high rep lifting, so if you plan on having some fun with this, progress into it slowly for a few weeks at least.

Some of the main lifts we include in HRN/HRTC:
- any type of squat variation (pin, box, full, half, front, zercher etc)
- any type of deadlift (pin/blocks,sumo,conventional,trap bar etc)
- any type of pullups/chinups/heavy db rows
- any type of dips/bench press (incline, flat, close grip, pin/board/foam)

One of the fun things about this style of lifting is, once you are adapted, you can utilize it pretty much every day if you want, which is good for training addicts. There's a few ways you can mix it up to improve your overall high-rep-ability, so that you don't get stale doing the same thing day in/day out:
- add/decrease weight and go for max reps
- add/decrease weight and go for max reps WITHOUT ANY REST BETWEEN REPS WHATSOEVER
- decrease/increase tempo (very slow, slow, fast high rep lifting, etc)
- incorporate paused rep sets
- incorporate very light accommodating resistance (don't go apeshit)

A quick example might be, trying to improve your 20 rep squat. You can improve it by hitting 10-15 reps heavy, 20 reps heavy, 30 reps moderate, and then a wide variety of rep ranges using paused sets, changes in tempo, etc. The goal here is still progressive overload, so never forget that. This is not something people need to do in and of itself, of course you can still incorporate normal ME methods etc. As an example, I'm spending most of my time in the HHRCL department (heavy high rep compound lifts), while spending less time using the max effort methods. Right now i'm utilizing multiple sessions per day of HHRCL (LTMP-VOLUME), ~5 days per week, and the other 2 days would generally be LTMP-SINGLES (max effort methods).

For best results, full glycogen stores will do the track. Diet's lacking in overall kcal will effect this type of lifting, which isn't a problem really, you can still go all out in a depleted state, carb up, then go 100% with full energy stores.

Lastly, keep overall health top priority. Listen to your body and change up form/depth based on how you feel following this training. I for example, utilize above parallel squatting to keep my knees/hips much healthier from the volume/frequency I use. I know for certain that I would suffer from deep squatting at high frequency/volume, I would fall apart. Not everyone is the same though, just have fun and stay healthy.

The overall time under tension & intensity of this style of lifting is perfect for hypertrophy/strength gains. If you think it's going to "make you slow" or something stupid like that, check the LTMP articles. There's nothing "slow" about recruiting every motor unit & fatiguing them to the max, that is after all, the damn goal of repetition effort lifting, to tap into the entire motor pool.

Anyway, if you start incorporating this type of lifting (MEBM aka HHRCL), post your sets/training and/or videos.

Bottom line just rep shit the F out.

peace

adarqui

  • Administrator
  • Hero Member
  • *****
  • Posts: 30234
  • who run it.
  • Respect: +7373
    • View Profile
    • Email
Re: High Rep Nation (HRN) ::: aka ::: high rep training crew (HRTC)
« Reply #1 on: April 07, 2011, 06:07:09 am »
0
As of the day of this writing, one of my initial goals is 225 x 50 (i'm at 225 x 45) and 315 x 25 (i'm at 315 x 12 or so) => @ 155 lb or less

hit 225 x 45 off pin 6 @ 154, will post video later.. a little bouncy off the pins but the weight felt like a feather, even when i was warming up no bounce, no consequence.

legs feel amazingly good after.. dog walk felt like i was walking on pillows :D

i'd like to get 225 x 50 whenever I want.. instead of feeling like it's such a big task, that would have me feeling pretty epic condition-wise.. i really plan on pushing my limits with this rep work and pulling off some crazy sets.. i just feel too good following these sessions, it's beyond addicting.

i'll make a HRN / HRTC banner some day soon lmao

i'm considering this another hobby separate from vertical jump now.

pc

Raptor

  • Hero Member
  • *****
  • Posts: 14464
  • Respect: +2393
    • Yahoo Instant Messenger - raptorescu
    • View Profile
    • Email
Re: High Rep Nation (HRN) ::: aka ::: high rep training crew (HRTC)
« Reply #2 on: April 07, 2011, 08:34:47 am »
0
What's your opinion on doing something like this:

Squat 100xF (F = close to failure, say 1 or 2 reps in the tank).

Rack bar, remove weight so 90 kg remain then immediately

Squat 90xF

rack bar, remove weight so 80 kg remain then immediately

Squat 80xF

call it a day

adarqui

  • Administrator
  • Hero Member
  • *****
  • Posts: 30234
  • who run it.
  • Respect: +7373
    • View Profile
    • Email
Re: High Rep Nation (HRN) ::: aka ::: high rep training crew (HRTC)
« Reply #3 on: April 07, 2011, 09:55:44 am »
0
What's your opinion on doing something like this:

Squat 100xF (F = close to failure, say 1 or 2 reps in the tank).

Rack bar, remove weight so 90 kg remain then immediately

Squat 90xF

rack bar, remove weight so 80 kg remain then immediately

Squat 80xF

call it a day

not a big fan of it, would rather just work on one intensity x F and improve reps there.. legs recover fast but, unracking/re-racking the bar is pretty hard to do imo, you lose alot of focus with dropsets.. even then i think it wouldn't be as effective as just getting in more work at 100kg or getting in that work at 105kg etc.

if you have a partner taking the weight off of the bar, it would make more sense.. but i still would focus on a better quality set with 100kg rather than drop setting. dropsetting could be used once in a while, but it's even more fatiguing than "straight-work", so..

keep it simple for the most part, you can fatigue 100% of the mu's while using only one intensity on the bar.

peace

horton

  • Hero Member
  • *****
  • Posts: 650
  • Respect: +22
    • View Profile
    • Email
Re: High Rep Nation (HRN) ::: aka ::: high rep training crew (HRTC)
« Reply #4 on: April 07, 2011, 11:34:08 am »
0
im definitely gunna be a member of HRN when I start my training in the off season :headbang: 225x50 and 315x15 @ 155 are my goals

shammy12

  • Jr. Member
  • **
  • Posts: 87
  • Respect: 0
    • View Profile
    • Email
Re: High Rep Nation (HRN) ::: aka ::: high rep training crew (HRTC)
« Reply #5 on: April 07, 2011, 02:32:08 pm »
0
I've started doing some high rep squatting recently and really like it. So far my record is 100kgx20 @ 64.5kg

Raptor

  • Hero Member
  • *****
  • Posts: 14464
  • Respect: +2393
    • Yahoo Instant Messenger - raptorescu
    • View Profile
    • Email
Re: High Rep Nation (HRN) ::: aka ::: high rep training crew (HRTC)
« Reply #6 on: April 07, 2011, 02:32:31 pm »
0
By the way, what do you consider "high reps"? Does 12 reps count as "high"?

Nightfly

  • Hero Member
  • *****
  • Posts: 925
  • Respect: +173
    • View Profile
    • Email
Re: High Rep Nation (HRN) ::: aka ::: high rep training crew (HRTC)
« Reply #7 on: April 07, 2011, 03:14:08 pm »
0
I'm in! Count on hi-rep deadlifting tomorrow!

Raptor

  • Hero Member
  • *****
  • Posts: 14464
  • Respect: +2393
    • Yahoo Instant Messenger - raptorescu
    • View Profile
    • Email
Re: High Rep Nation (HRN) ::: aka ::: high rep training crew (HRTC)
« Reply #8 on: April 07, 2011, 05:22:26 pm »
0
I'm in! Count on hi-rep deadlifting tomorrow!

Stupidity -------------------- Madness --------------------------- Death

adarqui

  • Administrator
  • Hero Member
  • *****
  • Posts: 30234
  • who run it.
  • Respect: +7373
    • View Profile
    • Email
Re: High Rep Nation (HRN) ::: aka ::: high rep training crew (HRTC)
« Reply #9 on: April 07, 2011, 05:52:19 pm »
0
im definitely gunna be a member of HRN when I start my training in the off season :headbang: 225x50 and 315x15 @ 155 are my goals

awesome, very similar goals as me, i better man up and get those numbers before you beat me to it hah.









I've started doing some high rep squatting recently and really like it. So far my record is 100kgx20 @ 64.5kg

sick! why do you "like it"? what do you like about it? i love how my legs feel directly after and the day after.. they just feel so light/loose and explosive.. plus the high rep sets themselves are just brutal which make for "fun times"

nice job on the 100kg x 20.. that's deep or half?

pc









By the way, what do you consider "high reps"? Does 12 reps count as "high"?

well 10-12 is still considered high, but this thread is more for 20+ reps with HEAVY lifts.. but 10-12 still makes the cut.






I'm in! Count on hi-rep deadlifting tomorrow!

haha nice!@$@!$ just keep form strict.. i once hit 135 x 50 good form and my back was still so toasted hah.. i might start trap bar'n high rep for fun, they have a trap bar at the 24 hour fitness.. i personally wouldn't do regular dl's given my old back injury, but i'd definitely do trap bar.

ESav15

  • Sr. Member
  • ****
  • Posts: 259
  • Respect: +36
    • View Profile
Re: High Rep Nation (HRN) ::: aka ::: high rep training crew (HRTC)
« Reply #10 on: April 08, 2011, 12:18:58 am »
0
man do I belong to No Rep Nation or what?...:\
 ;)

dirksilver

  • Sr. Member
  • ****
  • Posts: 296
  • Respect: +6
    • View Profile
Re: High Rep Nation (HRN) ::: aka ::: high rep training crew (HRTC)
« Reply #11 on: April 08, 2011, 12:55:37 am »
0
so is it cool to hit a couple high singles and then drop the weight and go for 20 or so like in some of your lifting videos? or forget the singles and straight to the high reps?


adarqui

  • Administrator
  • Hero Member
  • *****
  • Posts: 30234
  • who run it.
  • Respect: +7373
    • View Profile
    • Email
Re: High Rep Nation (HRN) ::: aka ::: high rep training crew (HRTC)
« Reply #13 on: April 08, 2011, 02:28:45 am »
0
so is it cool to hit a couple high singles and then drop the weight and go for 20 or so like in some of your lifting videos? or forget the singles and straight to the high reps?

sure, check the MEBM article in performance blog section.. max effort beast m0de.. it goes over that, you can easily use 20's as a finisher 1-2x/week, works great.. you'll see the difference pretty soon after implementing them.

pC

dirksilver

  • Sr. Member
  • ****
  • Posts: 296
  • Respect: +6
    • View Profile
Re: High Rep Nation (HRN) ::: aka ::: high rep training crew (HRTC)
« Reply #14 on: April 08, 2011, 02:59:13 am »
0
so is it cool to hit a couple high singles and then drop the weight and go for 20 or so like in some of your lifting videos? or forget the singles and straight to the high reps?

sure, check the MEBM article in performance blog section.. max effort beast m0de.. it goes over that, you can easily use 20's as a finisher 1-2x/week, works great.. you'll see the difference pretty soon after implementing them.

pC


sweet! then i'll join the club!