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re: Weight training - any pointers on how to cycle between hypertrophy and strength?
Posted on 3/18/24 at 1:36 pm to bamaguy17
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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