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Weight training - any pointers on how to cycle between hypertrophy and strength?
Posted on 3/17/24 at 10:46 am
Posted on 3/17/24 at 10:46 am
My main objective is fat loss
As part of that goal, one of my tools is gaining muscle so I've been doing more hypertrophy-type exercises. I measure my progress in 8 week cycles and was thinking of pivoting more toward strength over the next 8 weeks for 2 reasons
1 - To break up the boredom
2 - I'd like to increase functional strength to increase my ability to do more body weight exercises until my weight is in a more ideal place
How do you manage this with your workout splits? Any recommendations?
As part of that goal, one of my tools is gaining muscle so I've been doing more hypertrophy-type exercises. I measure my progress in 8 week cycles and was thinking of pivoting more toward strength over the next 8 weeks for 2 reasons
1 - To break up the boredom
2 - I'd like to increase functional strength to increase my ability to do more body weight exercises until my weight is in a more ideal place
How do you manage this with your workout splits? Any recommendations?
Posted on 3/17/24 at 10:50 am to Powerman
quote:
Weight training - any pointers
Wear gloves and a weightlifting belt.
Posted on 3/17/24 at 4:19 pm to Powerman
Get on a linear progression program. You’ll be burning fat while building strength. Starting strength, greyskull, or 5/3/1.
Size is a side effect of strength.
Size is a side effect of strength.
Posted on 3/18/24 at 8:24 am to Powerman
Bro splits, low reps. Need a spotter so you can go heavy as you can to failure and maybe even an extra assisted rep.
It's really not complicated and can be done in unlimited ways. Just find something you like. Oh and wear gloves. Lol. Honestly I'm started to feel like I'm the only one that does any more.
It's really not complicated and can be done in unlimited ways. Just find something you like. Oh and wear gloves. Lol. Honestly I'm started to feel like I'm the only one that does any more.
Posted on 3/18/24 at 9:57 am to Powerman
I like both. Was told by a trainer once and I like it.
If I’m doing an exercise that has 5 sets I’ll go:
Hypertrophy
Hypertrophy
Hypertrophy
Strength
Strength
Or maybe
Strength
Strength
Strength
Hypertrophy
Hypertrophy
If I’m doing an exercise that has 5 sets I’ll go:
Hypertrophy
Hypertrophy
Hypertrophy
Strength
Strength
Or maybe
Strength
Strength
Strength
Hypertrophy
Hypertrophy
Posted on 3/18/24 at 12:37 pm to Powerman
If your goal is fat loss, stick to heavier to strength specific training until you reach your goal. Hypertrophy training is biologically expensive and is more fatiguing on the body. It would be better to drop the fat you want first, than adjust your nutrition to add mass, and adjust your programming to be hypertrophy oriented. I think trying to do a recomp would leave you spinning your wheels. You’re not a beginner, so I think you would be wasting your time doing that.
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