What Slingshot and a Question on Myo Reps in GPP Hypertrophy

Training Q&A [Moderated]
1

In the 12 week strength template, it calls for doing an overload bench variant, with the Slingshot bench being the most recommended. I looked at Slingshots online, and see that there are a bunch of different colors corresponding to different strengths. For example, the blue is supposed to be +5-10%, while the red is +10-15%. Which one do you recommend?

On a different note, day 3 in the GPP Hypertrophy template calls for myo rep paused belt squats. The load I am using to get to 14+ reps is about 45-50% of 1RM. Is this okay? Endurance becomes a factor on there for me because the first time I tried them, I did 14,3,3,5,5, i.e. I could do more after I recovered more from the activation set. Is this normal? Just curious about these since I don’t have much experience with them.

2

I think most folks would do well with either the blue or red. If you bench < 300lbs however, I’d recommend the blue more strongly. Other than that, I have no strong preference.

Belt squats are a different movement than squats w/ belt and I do not care what % of your 1RM you’re using. It’s like using the leg press where you’d end up using > 1RM on back squat. The intensity of one variant is independent from another variant with respect to its efficacy.

3

I am over 300lb on the bench, so I will go with the red.

Ahhh… Thank you for clearing that up because I misread them as BeltED Squats instead. I don’t have access to a belt for that, or a leg press, or a SSB. Would the HBBS be a reasonable substitute?

Thanks, Jordan.

4

Sure, HBBS would be fine.