strength/hypertrophy workout hybrid

Discussion in 'General Training' started by yshemesh, May 6, 2005.

  1. yshemesh

    yshemesh Banned

    i've decided to go more strength-oriented on my next cycle. just collected info from lots of strength articles and combined with HST knowledge.

    6x/week

    bench, row, military, pull-up. i don't do legs.

    week 1 - 15's
    week 2 - 5 x 3 + high rep set
    week 3-6 - 3 x 3 + high rep set

    biceps are done HST style. inc. curls. from week 2 : 10, 6-8, 6-8, 4-6, 4-6. would i get RBE problems ?

    drop your thoughts
  2. yshemesh

    yshemesh Banned

    i forgot some things !
    regular eccentrics
    eating maintainance
  3. You might be better served (where strength is concerned) to drop the frequency down in the 3X3 group to 2X week, especially if continuing full body. This naturally depends on how far you are taking the sets, IE failure.
  4. yshemesh

    yshemesh Banned

    2x a week ?? that's only 6 sets on the whole week
    i have a hard time taking a day off anyway ... i feel like i'm not doing anything !
    don't forget i'm trying to find a balance between hypertrophy and strength (i know i'm compromising both).

    ok, when i get to that bridge i'll cross it.

    any comments on the routine ?
  5. That's right, some of the anabolic responses last beyond 48 hours, so working out only 2 days still works these plus allows more recouperation to your CNS to continue strength gains.
    Again this goes hand and hand with how far you plan on taking each set, IE failure and the subsequent fatique that is generated. So yes you'll have to cross that bridge IF you get to it.

    Your exercise choice, IMHO, is good especially the fact that they are revolved around big lifts.

    Bottom line try it and see how it goes. Let us know.

Share This Page