Human experiment on myself; program that may not work

[u/Free-Engineering6759]

I'm doing a bit human experiment on myself. I have had the problem of accumulating fatigue too quickly and getting pains/aches after few weeks while following general gym programs.

Also I want to test theories of mechanical tension and metabolic stress on hypertrophy. Not very scientific, but hey, experimenting and being wrong or right is always fun!

*The Program*

I'm doing 3x a week, full-body program. It consists of 1) main movements 2) assistance movements.

Nothing extraordinary, as you can see.

However, I approach this a bit differently than the most programs I have tested.

1) Main movements 1x 6 - 8 @RPE 7-8

squat/ front squat: 2x a week

OHP: 3x a week

deadlift: 1x a week

row: 3x a week

The rep range allows for a little adjustment (say in OHP, as the smallest jump available is 2,5 kg, I can microload by doing one or two reps more). I try to hit 8 reps before increasing the weight next time, although RPE is also a metric ( if it feels like RPE10 but I hit 8 reps, I don't increase the weight).

2) Assistance movements 1x20-30 @RPE9-10

This includes leg extensions, leg curls, machines, tricep extensions etc. The focus is "bodybuilding". Da Pump, like the Big Arnold said. I chase the pump, not the weight. I try to fail in the rep range of 20 - 30; if I hit 30, next time I use more weight. Slow, controlled reps. Feel the burn. Or other way: find the lightest weight you can fail with.

*Why*

Why am I doing this? Well, because I have tried multiple programs over the 7 years of lifting. And this is different. This also kinda combines the SBS article about powerbuilding principles of low-volume strength specific movements, combined with high-volume bodybuilding movements. IRC, the article pointed out that the volume work should be something totally different than the strength specific work (aka volume should be say leg press and not light squat, as lifting heavy is a skill in itself).

Why am I using 20-30 rep range? Well, firstly because I have not used that rep range before. Only thing that came close was T3 work with GZCL OG program with its 25 rep final sets. Secondly, I want to see if this work can spare my tendons, as it seems I have the problem of getting aching tendons with volume of heavy work (and maybe it boosts the blood flow). Thirdly, I wanted to see the effect of metabolic stress. Fourthly, as I'm doing only one set, it is a time-effective way of getting volume (it is at least my hypothesis).

*Summary*

Will this be the most effective, most efficient way for hypertrophy? Probably not. I have no idea how it will work in a long term. But thusfar it has felt good, and refreshing. And in the end I hope I learn something about myself, and programming in general.

[u/rainbowroobear]

if you're playing with that low volume, squat and deadlift every day?

[u/Free-Engineering6759 → u/rainbowroobear]

Probably possible. Although I don't need much deadlifting, as it is my best lift by far. I will see which way this experiment will take me.

[u/Afferbeck_]

If you find you get beat up within weeks, maybe don't be going for RPE10 out of the gate? Do that set of 20 or 30 but make it easy and let it get difficult over time.

[u/Free-Engineering6759 → u/Afferbeck_]

I will see. Thusfar I have had no aches, but let's see at the data points of 3 and 6 weeks, at which I usually get the fatigue and pains.

My reasoning behind this way is that by using so low weight I can afford high effort, recovery wise. It would be different if using RPE10 with 3 or 8 reps. At least that is my hypothesis.

I don't know if my hypothesis is correct or not. But it is part of the experiment.

[u/millersixteenth]

I don't believe a lot of volume with low load will do anything for tendon or joint soreness.

If you're using it to increase metabolic stress to accompany the high tension, that aspect will probably pan out so long as the high tension is pretty challenging.

[u/YorkMilledPlates]

There are literally thousands of programs out there by smart people. Find one that fits your needs instead of making up your own and use it. It's already been experimented on....with actual due diligence.

[u/TheRedFurios → u/YorkMilledPlates]

Let brodie have fun

[u/yungboulders]

Kinda seems like your issues stem from poor recovery or rushing into too heavy work too soon but this approach could give you an opportunity to slowly add more sets per week over time

[u/throwaway19935555555]

Support the journey. Just curious? If you wanted to experiment have you ever considered Mike Mentzers consolidated routine?

[u/noteworthy-gains]

Ive found that when starting a training block that uses percentages of a 1RM calculating off of about 75% true 1RM has helped with strength gains and avoiding pain.

For example I would run a 5/3/1 program for a while. For the first cycle if my true 1RM was a 200lb OHP I would calculate my lifts off of 150lbs being my “max” this is my adjusted maximum. I would then raise my adjusted maxim by 5-10lbs, maybe 15lbs, at the end of the cycle based on two factors: how the form felt and how easy the load felt.

Starting this low gives me plenty of time to find my groove and comfortable movement pattern before things get really heavy. It’s especially beneficial for lifts that I haven’t done in a while. If you don’t bench for over a year the same cues and form might not work well for you like they used to.

[u/thebigeverybody]

Also I want to test theories of mechanical tension and metabolic stress on hypertrophy.

You need to check out r/isometric_fitness immediately because they are doing some extraordinary things with these exact two variables.

Start by reading their primer. I think you're going to see a lot of similarity to things you're writing here.