posted Sun, 06/02/2019 - 20:35
1037
Strength and hypertrophy
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Before I go into this let me explain my intentions. My goals are to gain lean mass. Now I have a good physique, although no monster, 165 at 11% bf. Also have above average musculature. But while my physique is in the early stages of being well developed, my strength is below average. 1 MR bench is 170 squat is 200 and DL is about 260. I’m training high volume, natural. Usually 12-15 rep per set, 4-6 sets per exercise, 12-15 exercise per session on push/pull days. Training for hypertrophy, my question is do I need to train for strength using lower rep high weight in order to keep my progress moving along, or will my progress continue making size gains with slow strength gains?
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Rustyhookerbanned yesterday trolling
Age: 22
Height: 5’8
Weight: 165
BF: 12%
Try doing negative reps in all lifts once a week. That should help a bit. also if you want strength you have to life high volume of heavy!
AirhoesYeah man I do this at the end of every drop set. I respond great to those negatives- and that pump is insane!
AirhoesYeah man I hear you. I take things from these programs and have put them into something that really works for me. Admittedly I am a novice, but with a great understanding of how the body works and how to get it to respond. And my ethic in the gym is absolute. I completely love the lifting part of it. And with what I am doing I have made progress at least double of what the average beginner would. People actually come up to me and ask me for advice! I tell them the best thing is to do the research themselves and find what works. And these written in stone programs are the butt naked truth. By me drawing out what works for me I think I have fine tuned a workout that my body responds to very well- at least from the growth perspective. My strength just isn’t keeping up with my size/ physique improvement- it may be a genetic thing, and I’m sure with time it will fall in suit
AirhoesI take a lot of information from different sources such as Dorian Yates, Jeff cavalier, frank zane, etc. as well as personal experience in the gym. I feel like there is enough info out there to not have to run a cookie cutter program, if you have enough resourcefulness and brains to pull what is quality out of it. Now I’m not saying that my program is not working. Quite the opposite. I’m extremely happy with the results I’m getting. My only thing is that while I have made great size gains, my strength gains are minimal. Thanks helloBrooklyn for the good advice!
Yeah, of course. Quite honestly, I am all for cookie cutters for novices and intermediates. The way I see it, if the cutter consistently makes for tough cookies, why wouldn’t you want to be a tough cookie? It’s a cute idea that we’re all special and unique snowflakes and we all need our own little customized programs, but we really don’t. That’s a marketing trick to get your money. Not until we’re advanced do we need customization, barring some physical deformity or some need to work with a physical therapist for rehabilitation. But anyways, once you’re advanced, THEN we can talk about advanced programming, and I’ll be the first one to chew your ear off about it, because I love this shit. Until then, I’d really, truly let the ego go, bite the bullet, and pick a cookie cutter. I really would. If I could do it all over again, I wish I’d done that. I’d be so much further along than I am now. No doubt about it.
You’re a novice. Why aren’t you running a real program written by a strength and conditioning coach who’s gotten thousands of people big and strong? You’re natural. Strength is the result of hypertrophy, hypertrophy is the result of strength. It’s not like they’re two separate goals when you’re starting out. The overlap is at least 90%. At least. When drugs are thrown in the mix (obviously you won’t be using any), that’s when size and strength can be separated significantly, and site enhancement skews the ratios even further. SEOs, implants, yada yada
There’s no need to do anything but find a good novice program and run it exactly as written. Starting Strength, Strong Lifts, Greyskull LP, ICF 5x5, pick one and do it until you hit the advanced stage in the big 4 (squat, bench, dead, press):
https://exrx.net/Testing/WeightLifting/StrengthStandards
Keep lean through dieting, stay consistent, and you’ll be a big fuck.
Another great goal to work towards: A 100 lb weighted chin-up, a 200 lb strict standing press, a 300 lb paused bench, a 400 lb squat to depth, and a 500 lb conventional DL. All at once. At any body weight.
The chin up is your weight control that makes sure you don’t get too overweight. If you do, you won’t be able to do the chin up with 100 lbs added to you via a dipping belt. But the press and bench ensure you don’t under-eat. A skinny guy won’t strict press 200 lbs or bench 300 lbs with a pause unless he’s a 1/1,000,000 genetic freak
Have fun!
Good post.
AirhoesI’m natural right now. Diet is at surplus. Progress in gaining mass is good. I should have specified sorry. My wonder is why am I making good mass gains but strength has barely changed at all? My macros are on point
170g protein
90g mostly healthy fats
500g carbs
Because you’re just winging it instead of running an actual structured program with progressive overload built into it. Boy if I could have those years running bro splits as a natty back… all that wasted time
Ideally, you’d be doing a full body 3x a week ABA/BAB or a 4 day movement pattern split like push/pull or upper/lower
Yes, push/pull. “Push/pull/legs” is a misnomer. Squats are pushes and deadlifts are pulls. Having a separate day just for legs is usually where novices fuck up and waste their time
Building muscle and training for strength are two different things.
When your gains stop then switch. Imo you need both .
Your only 22. Hope your not useing gear.
My advice is this. Forget the lean gains and dont be afraid to eat. If you want to put on muscle you need a calorie surplus. I would recommend periods of low rep compound movements. When you stall go back to high reps.
Muscle confusion, hitting different angles. Just basic stuff.
My best gains have come training each part twice weekly.
RustyhookerSounds like diet. Break down your macros daily.