Hypertrophy training........
would you mind posting some more for those seeking more of a BBing type of regime?
I have always found that for hypertrophy training, bodybuilders tend to rely to much on, and sometimes only, higher rep range work (10-12). That falls in line with what would be termed "hypertrophy rep range", about 8-12 reps.
I think that those seeking hypertrophy need to have a plan, just like an athlete would, focusing on phases or hypetrophy work (structural changes) and strength work (neurological changes). The strength work will help the individual lift more weight (get stronger) and in turn be able to handle great loads when they are in their hypetrophy phase. As well, what is the point of having all that muscle if you don't have the nerological connection to use it?
A program lay out may look something like this:
weeks 1-4: hypertrophy training (extensive training, or higher volume)
weeks 5-6(7): strength training (intensive training. or high intensity/low volume)
weeks 7-8(9): combination of strength and hypertrophy training
For weeks 1-4, in order to get the proper amount of volume, I would use a split along the lines of:
upper
lower
off
upper
lower
off
off
or
push
legs
off
pull
off
repeat
In the strength phase, back off the volume and work at higher intensities. For this, I may use something like:
upper horizontal
off
lower
off
upper vertical
off
off
or
total body workouts 3x's a week with low volume and high intensity work.
Then, the last phase, you combine both the strength and hypertrophy work. This could be done again with a total body workout, upper/lower workouts as above or even something like:
upper (strength)
Lower (strength)
off
total body (hypertrophy)
off
total body (hypertrophy
off
From there, all you need to do is plug in exercises and the desired rep ranges of the qualities you are trying to seek. In the hypertrophy phase, I also like to use things like slower negatives and sometmies isometric holds on each rep to help increase TUT and build strength in connective tissue, before moving into more intensive training.
Hope that helps. Good luck with your physique goals.
Patrick
I have always found that for hypertrophy training, bodybuilders tend to rely to much on, and sometimes only, higher rep range work (10-12). That falls in line with what would be termed "hypertrophy rep range", about 8-12 reps.
I think that those seeking hypertrophy need to have a plan, just like an athlete would, focusing on phases or hypetrophy work (structural changes) and strength work (neurological changes). The strength work will help the individual lift more weight (get stronger) and in turn be able to handle great loads when they are in their hypetrophy phase. As well, what is the point of having all that muscle if you don't have the nerological connection to use it?
A program lay out may look something like this:
weeks 1-4: hypertrophy training (extensive training, or higher volume)
weeks 5-6(7): strength training (intensive training. or high intensity/low volume)
weeks 7-8(9): combination of strength and hypertrophy training
For weeks 1-4, in order to get the proper amount of volume, I would use a split along the lines of:
upper
lower
off
upper
lower
off
off
or
push
legs
off
pull
off
repeat
In the strength phase, back off the volume and work at higher intensities. For this, I may use something like:
upper horizontal
off
lower
off
upper vertical
off
off
or
total body workouts 3x's a week with low volume and high intensity work.
Then, the last phase, you combine both the strength and hypertrophy work. This could be done again with a total body workout, upper/lower workouts as above or even something like:
upper (strength)
Lower (strength)
off
total body (hypertrophy)
off
total body (hypertrophy
off
From there, all you need to do is plug in exercises and the desired rep ranges of the qualities you are trying to seek. In the hypertrophy phase, I also like to use things like slower negatives and sometmies isometric holds on each rep to help increase TUT and build strength in connective tissue, before moving into more intensive training.
Hope that helps. Good luck with your physique goals.
Patrick
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