Anyway to turn a conjugated split into HST Cycle?

R

radio

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Is it possible to turn a conjugated split simlilar to the following into a type of HST cycle

Day1 upperbody strength
day2 lowerbody hypertrophy
day4 upperbody hypertrophy
day5 lowerbody strength

strength workouts in the 3 to 5 rep range and hypertrophy workouts in the 8 to 12 rep range

If so how and how do your periodise the reps and weight loads each workout.
 
No. It goes against the logic of HST, which stipulates that the load is the primary cause of muscle growth. You must ALWAYS increase the load.

As for the idea that sets of 8-12 are better for hypertrophy, it is not sure at all. It might be true for a beginner but not for a trained individual.

Most studies that find that 8-12 rep range optimal also find that one set gives the same result as several sets. Do you do only one set?
 
Yes but yopu can increase the load on the strength workouts each week and the hypertrophy workouts indipendantly?

No for the 8-12 rep range I do 3 sets and for the 3-5 rep range i do 5 sets.
 
Concerns, the load you subject the tissue to in the "strength" workouts would be the most tension applied therefore the "hypertrophy" workouts wouldn't be hypertrophic, it's the load that primarily creates hypertrophy not the rep range and sets.

Possibilities, you could use the higher rep range workouts as a metabolic conditioning workout and the low rep range as your Progressive.

Issues with the possibilities.
1. Progressively speaking your progression would be very limited unless the increments where incredibly small, because working within such a short range of reps you would tap out on your strength quickly.
2. If using large increments your begining weights would be too light and probably below your "metabolic" workout weights.

IMHO, you would be better served to either stick to strength training routine or a hypertrophic routine, trying to intermingle the two isn't easy, about the only way would be to work up to your 3-5 RM HST style then continue with the 3-5RM to failure for weeks. Incrementing slowly to work on your strength. Also possibly cutting the frequency down to 2X week (for greater strength recovery, if working to failure).
 
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