Just started Hypertrophy 1. It may be the first time I do a Hypertrophy specific program. Back in my younger days I'd several exercises of 3x10 per bodypart. You know, something out of a bodybuilding magazine, but that was like 12-13 years ago when I didn't know any better.
On Monday, I did the 5x5 workout. I felt good, pushing some good weight, a little sore on Tuesday, overall a good workout.
Yesterday, I did the 3x15 workout with the proper rest times in between and felt like a useless bag of racoon poo. I could hardly push weights that I was used to pushing a few months ago using 3x15, although not supersetted. It felt like I was pumped out of my gourd and today not sore at all. Is this to be intended?
Now is it possible that a pure hypertrophy program will result in loss of strength? If so, then I will have to stop as strength gains are "numero uno" on my list. I do know that the Hypertrophy programs will yield less strength gains then the Strength programs. I just can't do the Strength ones quite yet due to ITBS issues.
Thanks again to all you super people!
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GLOBOGYM - We're better than you, and we know it!
Supersets do put more strain on the body so that could be part of it. Also, I'm not sure if 3x15 would be classified as a strength. Reps that high IMHO, would be endurance based. You're body is going to adapt to what you throw at it. If you're doing lots of high reps it'll get better at high reps, but maximal strength might suffer or not go up as fast.
Personally, I've been doing 6-8 week cycles going back and forth between the strength and hyper programs. During the strength periods I lose a bit of my rep endurance, but my 1 rep PR soars. During the hyper programs my 1 rep PR comes down a bit, but I get bigger and my rep endurance heads back up. Most people just can't handle maximal strength training for indefinite periods of time, so mixing up some hyper is a good way to keep from burning out.
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"Only those who will risk going too far can possibly find out how far one can go." -- T.S. Eliot
"We are what we repeatedly do. Excellence, therefore, is not an act, but a habit."-- Aristotle
if you can't do the strength workouts...then doing this one is probibly better than doing...what?
if you haven't done A: these excersises in a while and\or B: with this scheme in a while, it's not unlikely that the first time you do it, it's going to be a craptacular experiance. give it a week or two and see how you're doing. give your body a chance to adjust to what you're doing to it.
if you can't do the strength workouts...then doing this one is probibly better than doing...what?
The strength workouts include mostly squats, deadlifts and lunges (I think) and that puts my ilio-tibial bands all out of whack. While the hypertrophy 1 program (workout A) focuses more on upper body and doesn't mess up my ITBs. I'm hoping that once H1 is over, the ITB issue will be resolved and then I can move up to Strength1.
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GLOBOGYM - We're better than you, and we know it!
Max Effort (ME) - lifting something as heavy as absolutely possible (normally thru a buildup of 7 or so lifts).
Dynamic Effort (DE) - mirroring the ME days the dynamic effort is a speed based session where you're lifting aprox 50-60% of your 1rm as fast as possible to develop power (0-max force in as short a time as possible)
your max effort days our your money makers, your dynamic are more of a support function (and allow for recovery). check out the training programs at elitefts.com articles\training programs and see if anything jumps out.
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Regret for the things we did can be tempered by time; it is regret for the things we did not do that is inconsolable. -- Sidney J. Harris
Hypertrophy 1 WTF?
Linear Mode
