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}
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
