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Thread: strength/hypertrophy workout hybrid

  1. #1
    Join Date
    Aug 2004
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    80

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    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
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  2. #2
    Join Date
    Aug 2004
    Posts
    80

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    i forgot some things !
    regular eccentrics
    eating maintainance
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  3. #3
    imported_dkm1987 Guest

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    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.
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  4. #4
    Join Date
    Aug 2004
    Posts
    80

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    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 ?
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  5. #5
    imported_dkm1987 Guest

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    Quote Originally Posted by [b
    Quote[/b] (yshemesh @ May 07 2005,4:59)]don't forget i'm trying to find a balance between hypertrophy and strength
    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.
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