I. Why do we need hypertrophy? II. Where does it fall into training for a powerlifter
* How I implement it for clients and myself
* How it is carried through strength phases
* how and when to cut it out if at all. III. Types of Hypertrophy
* Sarcoplasmic
* Myofibril
* Hyperplasia IV. How do we implement Hypertrophy?
* Metabolic Stress
- Drop Sets
- Super Sets
- Pre Exhaust
- Partials
- Occulsions
* Mechanical Tension
- Loaded Stretch
- Chains
- Rest Pause
- Cluster
* Muscle Breakdown (degradation)-
- Bands
- Overload Eccentrics
- Controlled Negatives V. Why powerlifters struggle with hypertrophy VI. Why Bodybuilders are good at hypertrophy
LONG Video:
Short Video:
Example 1 Week 1 Day 1 (legs) DB RDL’s (3 sec Neg) 3x12: (Muscle breakdown) Split Squat 3x12: (Mechanical Tension) A1: Seated Calf Raises 3x20: (Metabolic Stress) A2: Dorsi Flexion (calves) 3x20: (Metabolic Stress) Leg Press (1.5 reps, all way down have way up, down all the way up) 3x10: (Mechanical Tension) Backward Heavy Prowlers (1 min break) 3 lengths: (Mechanical Tension)
Day 2 (Abs, Chest, Shoulders) OH Press 6x6: (Mechanical Tension) A1) DB Incline Press 3x15: (Metabolic Stress) A2) DB Flies 3x Max: (Metabolic Stress) Seated Lateral Raises (3 second Neg) 3x10: (Muscle Breakdown) Slingshot Bench (3/4 reps) 6x6: (Mechanical Tension) Leg Raises 3x15: (Mechanical Tension) Planks up for 10 seconds down for 5 seconds, do that 10 times = 1 set, 3 sets total (Muscle Breakdown)
Day 3 (Back) A1) Banded Rows (1 count) 3x20: (Metabolic Stress) A2) Banded Face Pulls 3x15: (Metabolic Stress) Pendlay Rows (30 sec count between sets) 5x8: (Metabolic Stress) Wide Pull Downs (5 sets) 20-15-12-10-8: (Mechanical Tension) B1) Cable Rows (5 sets) 8-10-12-15-20: (Metabolic Stress) B2) Band Pull-a-parts 5x Max: (Metabolic Stress) Inverted Rows 3x15: (Mechanical Tension)
Day 4 (Hamstring, Calves) A1) Standing Calf Raises (3 up 3 down) 6x6: (Metabolic Stress) A2) Heel Raised Dorsi flexion, Lifting toes up, 6x15: (Metabolic Stress) Laying Hamstring Curls (15 partials after each) 3x10: (Metabolic Stress) Barbell Calf Raises 3x20; (Mechanical Tension) B1) GHR 3x Max (Metabolic Stress) B2) 45 Hypers 3x15 (Metabolic Stress)
Day 5 (Arms, Abs) Reverse Plank Holds GHR 3x 1min: (Mechanical Tension) Str8 Bar Curls 3x15: (Mechanical Tension) Standing Bent Over Tricep Ext. (Cluster: 15 reps rest while holding weight for 10 seconds, then 12 reps, rest holding weight, 12 reps = 1 set, 3 sets total) 3x15-12-12: (Metabolic Stress) A1) Cross Body Hammer Curls (1 sec Hold) 5x8: (Metabolic Stress) A2) Banded Curls 5x15: (Metabolic Stress) Rope Press Downs 4x15: (Mechanical Tension) Laying Knee Slides 3x1 min: (Mechanical Tension)
Example 2
Week 1 Day 1 – Lower Leg curls – 3-4x10, with 20 partial/half reps on last set. (Metabolic Stress) Safety bar Squats – few warm up sets, then 3x5 @ heavy (Mechanical Tension) Reverse band SSB squats – After hitting your heavy sets of 5, add a reverse band. These don’t need to be crazy heavy, You will do 3x10 (Mechanical Tension) Leg extension – x30, 25, 20. rest 2 minutes in between each set. (Mechanical Tension) Pullups – 3x many as possible with good contractions. (Metabolic Stress) Barbell stiff-legged deads – 4x8, keep rest to 1 minute: (Mechanical Tension)
Day 2 – Swiss bar bench – work up to moderate set of 5, then drop down and do 3x5/5/5 at each grip DB flat bench – 3x10: (Mechanical Tension) EZ bar skullcrushers – 4x10, drop set last set: (metabolic stress) Low row with rope – 4x12 (round shoulders forward a bit, then really “arch” and squeeze back. Go from pronation to supination as you pull): (Mechanical Tension) Rear delts/reverse pec deck – 3x15: (Metabolic Stress) superset with Shrugs – 3x15: (Metabolic Stress)
_x000C_Day 3 – Meadows row – 4x10: (Mechanical Tension) Wide lat pulldown – 4x8: (Mechanical Tension) Hammer row – 3x10, squeeze hard, drop set last set: (metabolic Stress) Deadlift with plates raised 3 inches on blocks or rack – 5x5, increasing each set. 5th set do as many reps as possible until form breaks (Mechanical Tension) Leg press – 3x12, don’t lock quads out at the top, so tension stays on quads through entire range: (Mechanical Tension) Single leg leg curls – 3x10 each leg (Mechanical Tension)
Day 4 – Saturday Incline press – warm up sets working up to a heavy set of 6: (Mechanical Tension) DB shoulder press – 4x12, 10, 8, 20: (Mechanical Tension) Cable chest flyes – 3x12: (Mechanical Tension) Chain laterals – 3x15 (seated) (Metabolic Stress) superset with Spidercrawls – 3x8 up and down (Metabolic Stress) EZ bar curls – 3x12, 10, 8, drop set last (Metabolic Stress) Band pushdowns x100 total reps (Metabolic Stress)
