[quote]Christian Thibaudeau wrote:
You “overtrained” with the clusters and hdl?[/quote]
In a caloric deficit, yes, it is a possiblity. In fact after 6 weeks on the original layout, the HDL volume can actually lead to a decrease in performance even if not on a caloric deficit. HDL is very powerful and actually has a much greater impact than I first suspected. Which is why I often use only 1 HDL set in a workout… you get most, if not all of the stimulatory effect without the possible negative effect on moderate/longer term progression.
Which is one of the reasons why the original HDL technique was not included in the “10 days cycle” or my work after that. It’s still a tool that I use, but just like many other training tools it is more powerful than originally thoughts and should not be used long term.[/quote]
Huh, that’s pretty interesting. The comment caught me by surprise.
So given the earlier hypertrophy focused plan of:
Week 1: Ramp to 3RM, 3 clusters, 3 HDL
Week 2: Ramp to 2RM, 4 clusters, 2 HDL
Week 3: Ramp to 1RM, 5 clusters, 1 HDL
Week 4: Ramp to 1RM, 3 HDL, 2 Max Pump
Would you decrease the HDL sets in weeks 1 and 2, or are they at a low enough percentage of 1RM? Also, what to do with week 4?
On the other hand, this is a “just” a hypertrophy block. Because it’s interleaved with strength blocks which are focused on optimizing progression, do any modifications need to be made at all?