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re: Weight training - any pointers on how to cycle between hypertrophy and strength?
Posted on 3/18/24 at 6:14 pm to Powerman
Posted on 3/18/24 at 6:14 pm to Powerman
Because you can get the best of both worlds and use a lot more tonnage which usually drives strength up which in turn builds more muscle
1
Posted on 3/18/24 at 8:16 pm to DeafJam73
quote:
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.
I tend to agree but id just say that if fat loss is your goal, let that be where most of your effort goes. Spend at minimum 30 minutes walking an incline. Bump up to 45-60 if you want to be more intense about it.
Its hard for me to answer your question because I really dont know where you are or what lifts you want to get strong in so ill just leave some general ideas.
To keep things fresh, I like a few different methods for strength gains: Reverse Pyramid sets, Autoregulatory charts, and repeated single/double rep intervals at high intensity
Posted on 3/19/24 at 8:27 am to lsu777
quote:
Because you can get the best of both worlds and use a lot more tonnage which usually drives strength up which in turn builds more muscle
Makes sense. But I would still want to hit ~30 total reps regardless of rep scheme? i.e. 3 sets of 5 wouldn't be that beneficial even at heavier weight?
Posted on 3/19/24 at 8:29 am to scottydoesntknow
quote:
I tend to agree but id just say that if fat loss is your goal, let that be where most of your effort goes. Spend at minimum 30 minutes walking an incline. Bump up to 45-60 if you want to be more intense about it.
I'm doing 30 minutes at a slight incline after each lifting session and 40 minutes on non lifting days
I get other short walks in outside at work and doing day to day things like grocery shopping
Posted on 3/19/24 at 9:13 am to Powerman
I've pimped this program before but it really hits everything people want from a workout, plus it's easy for a beginner to follow, if he knows how to count.
VDIP by GZCL. It's progression depends on hitting a rep target for different tier lifts.
T1: 15 or more total reps in 3MRS +10 lb. to next week
10-14 total reps in 3MRS +5 lb. to next week
T2: 30 or more total reps in 3MRS +10 lb. to next week
25-29 total reps in 3MRS +5 lb. to next week
T3: If 50 in 4MRS then add 5 lb. to next week
If less than 50 total reps in 4MRS stay
There's a free spreadsheet out there on Liftvault. There are some things I changed and I think everyone should too. Never double the progression. You hit the rep target, add 5 lbs. Use a 2 steps forward, 1 step back approach. On the step back, beat your rep targets from before. You had 30 reps last time, try and beat that - you got stronger!
That progression is roughly 10 lbs a month. That's incredible and also unsustainable long term, so don't double the progression unless you are hitting 50 reps or something crazy on your tier 1 lifts. FYI, jacked and tan by GZCL is very similar to VDIP and it's volume heavy for you "hypertrophy range" guys. My recommendation for tier 1 lifts is a weight you can get 15-20 reps in 3 sets. All lifts are stopped when form breaks down or you get to 1 or 2 reps left in the tank.
VDIP by GZCL. It's progression depends on hitting a rep target for different tier lifts.
T1: 15 or more total reps in 3MRS +10 lb. to next week
10-14 total reps in 3MRS +5 lb. to next week
T2: 30 or more total reps in 3MRS +10 lb. to next week
25-29 total reps in 3MRS +5 lb. to next week
T3: If 50 in 4MRS then add 5 lb. to next week
If less than 50 total reps in 4MRS stay
There's a free spreadsheet out there on Liftvault. There are some things I changed and I think everyone should too. Never double the progression. You hit the rep target, add 5 lbs. Use a 2 steps forward, 1 step back approach. On the step back, beat your rep targets from before. You had 30 reps last time, try and beat that - you got stronger!
That progression is roughly 10 lbs a month. That's incredible and also unsustainable long term, so don't double the progression unless you are hitting 50 reps or something crazy on your tier 1 lifts. FYI, jacked and tan by GZCL is very similar to VDIP and it's volume heavy for you "hypertrophy range" guys. My recommendation for tier 1 lifts is a weight you can get 15-20 reps in 3 sets. All lifts are stopped when form breaks down or you get to 1 or 2 reps left in the tank.
Posted on 3/19/24 at 10:15 am to Powerman
quote:
3 sets of 5 wouldn't be that beneficial even at heavier weight?
Wouldn’t be that beneficial unless you want to get strong.
If you want a good “pump” do sets of 10.
If you want to get strong, you need to lift weights heavy enough so that 10 reps aren’t possible.
If you want to be strong and lean, you need to get strong first and then get lean, while understanding that getting lean will probably mean a loss of absolute strength.
As far as your question about cycling between strength and hypertrophy….if you get stronger, your muscles will be bigger.
That’s not to say you will look like a bodybuilder without doing bodybuilder style workouts, but if you progressively do compound lifts at heavy weights, you will get big and strong if you are eating and sleeping enough.
I think you should do a novice linear progression on the main compound lifts until you can’t and then start to worry about more complex programming.
Posted on 3/19/24 at 10:33 am to Powerman
quote:
Makes sense. But I would still want to hit ~30 total reps regardless of rep scheme? i.e. 3 sets of 5 wouldn't be that beneficial even at heavier weight?
3 sets of 5 is plenty if you are pushing the intensity. hell 1 set pushed to complete failure is plenty.
but overall yea you dont want to lower total tonnage. you want that to keep climbing.
Posted on 3/19/24 at 10:36 am to bamaguy17
i love gzcl and really like jacked and tan
the biggest mistake i see so many on this board is thinking they need a custom program or they know more than the best coaches when it comes to programming and they must change this or that
its why i push ppsa so much. just print and do the damn program. add 10lbs on lower body and 5 for upper to your training max
after 6 cycles, reduce training max by 30lbs for lower, 15 for upper and try and push for another 6 months of progressing 5/10lbs.
same as 531.
the biggest mistake i see so many on this board is thinking they need a custom program or they know more than the best coaches when it comes to programming and they must change this or that
its why i push ppsa so much. just print and do the damn program. add 10lbs on lower body and 5 for upper to your training max
after 6 cycles, reduce training max by 30lbs for lower, 15 for upper and try and push for another 6 months of progressing 5/10lbs.
same as 531.
Posted on 3/19/24 at 10:42 am to lsu777
I’m essentially running Greyskull. I had to wave the intensity, but the format is essentially GSLP. Once I get on the other side of my next competition, I’m going to back to being closer to its OG program.
Posted on 3/19/24 at 1:02 pm to bayouvette
quote:
Oh and wear gloves. Lol. Honestly I'm started to feel like I'm the only one that does any more.
How do you expect anyone to take anything else you say seriously?
Posted on 3/19/24 at 1:35 pm to OysterPoBoy
Honestly, I thought he was kidding. #teamroughhands
Posted on 3/19/24 at 2:53 pm to Powerman
quote:
I'm doing 30 minutes at a slight incline after each lifting session and 40 minutes on non lifting days I get other short walks in outside at work and doing day to day things like grocery shopping
Thats looks a lot like my routine. I really enjoy walking.
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