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re: Weight training - any pointers on how to cycle between hypertrophy and strength?
Posted on 3/18/24 at 1:28 pm to DeafJam73
Posted on 3/18/24 at 1:28 pm to DeafJam73
quote:
Does it not also depend on the goal? If the goal is to increase maximal strength, the low reps would be suggested to create a CNS adaption. Sure, you can see some increase to mass, but if the goal is hypertrophy, then the higher reps would lend more towards muscle fatigue and building.
This is the road to power building. I think it's a nice mix just to keep things interesting. I think it's boring to do 5x5 or 5x10 forever. Me personally, I always liked a top set with backoff work. Then accessories in the "hypertrophy range".
Reactive Training Systems, hypertrophy template is 3 sets at a set RPE (6,7,8, or 9, depending on the week). As you progress, it adds volume to those sets with backoff work. The assistance is basically Greyskull homework, crossfit, or typical bodybuilding circuits. Dealer's choice.
1
Posted on 3/18/24 at 1:36 pm to bamaguy17
yep
dc training, the greyskull powerbuilding method, even a lot of mountain dog programs are like this and also fortitude training. andy baker powerbuilding is great too
pretty much 2 decades ago...dante trudal, mark rippetoe and madcow convinced me
when calories and protein are suffecient
gains in strength=gains in hypertrophy
that doesnt mean 1 rep max strength though, means gains in strength in that 4-12 rep range which in turn drive up the 1 rep max.
thats why linear progression adds so much muscle to so many...you are adding weight to the bar, eating to support the gains in strength. because the trainie is novice...they are able to stack 2.5-5 lbs every session so adds up big time in terms of tissue
then you go to weekly progression like in mad cow or texas method or hlm and you ramp to the weight up over time to new 5 rep maxes over 9-12 weeks and boom all kinds of new growth
then its go to monthly progressions like 531 or the advanced template from bill star
or you go the bodybuilding route and do something like dc training where you rotating the lifts but still progressing the weights int he rep range through pushing rest pause reps
dc training, the greyskull powerbuilding method, even a lot of mountain dog programs are like this and also fortitude training. andy baker powerbuilding is great too
pretty much 2 decades ago...dante trudal, mark rippetoe and madcow convinced me
when calories and protein are suffecient
gains in strength=gains in hypertrophy
that doesnt mean 1 rep max strength though, means gains in strength in that 4-12 rep range which in turn drive up the 1 rep max.
thats why linear progression adds so much muscle to so many...you are adding weight to the bar, eating to support the gains in strength. because the trainie is novice...they are able to stack 2.5-5 lbs every session so adds up big time in terms of tissue
then you go to weekly progression like in mad cow or texas method or hlm and you ramp to the weight up over time to new 5 rep maxes over 9-12 weeks and boom all kinds of new growth
then its go to monthly progressions like 531 or the advanced template from bill star
or you go the bodybuilding route and do something like dc training where you rotating the lifts but still progressing the weights int he rep range through pushing rest pause reps
This post was edited on 3/18/24 at 1:43 pm
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