I have a question concerning programming and getting the desired results(body wise). I am trying to put on as much muscle as possible over the next 3-4 months, and get stronger as well....before spring. I have been reading threads pertaining to strength, and it's been said that "you won't gain as much size" as a a compound movement based, hypertrophy program like NROL.
I always thought that it was a diet thing more than anything(surplus), to gain size, and you needed to lift heavy.
But if I want more muscle, would I be better off following an undulating type, hypertrophy based program(Built for show, or NROL), or a strength program like Maximum Strength? Assuming my diet is right.
I enjoy lifting for strength, but would like to get as muscular as possible so I have just been picking my brain over this, Thanks any suggestions.
Now that it's released, I will put in a good word for Chad's new book Huge in a Hurry. Seen some pretty good strength gains as well as some decent size gains. (chest and legs especially)
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IMO hypertrophy comes from volume and adequate surplus in diet. you can add some volume to cressey's program to illicit more of a hypertrophic response.
It is with my experience that working with a strength focused workout (working in the 4-6 rep range) while eating a caloric surplus will still result in hypertrophy gains as well. You can think of it as functional hypertrophy. I've heard that it's best to work on the core lifts first (squat, bench press, deadlift, overhead press, row) and get your strength up before starting any form of hypertrophy training.
Now that it's released, I will put in a good word for Chad's new book Huge in a Hurry. Seen some pretty good strength gains as well as some decent size gains. (chest and legs especially)
I agree.
Chad's program is a good mix of strength and size (if you eat up).
Now that it's released, I will put in a good word for Chad's new book Huge in a Hurry. Seen some pretty good strength gains as well as some decent size gains. (chest and legs especially)
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Originally Posted by Lost Dog
I agree.
Chad's program is a good mix of strength and size (if you eat up).
You and your advance copies
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Thanks for the feedback. I will have to check out Chad's book, it looks good. I also am in the process of reading built for show but his upper/lower splits are 3 days a week for hypertrophy, and right now I have the time/like to lift 4 days a week
As far as adding volume to Maximum Strength how would you suggest that? Increasing and varying the accessory lift rep ranges?
Thanks for the feedback. I will have to check out Chad's book, it looks good. I also am in the process of reading built for show but his upper/lower splits are 3 days a week for hypertrophy, and right now I have the time/like to lift 4 days a week
More working out doesn't always make for more progress. On your fourth day, do something else in the gym. Complexes, conditioning, skill work, etc.
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As far as adding volume to Maximum Strength how would you suggest that? Increasing and varying the accessory lift rep ranges?
If you really want to get stronger, don't do too much. Recovery/not overly taxing the CNS is a big part of strength gains. Just eat to grow and limit your extras to a arms, calves, etc.
I'm of the opinion that strength training and size training can be the same thing. Hypertrophy can be kept down by diet, on the same training that would put size on if you ate enough.
3-4 months will produce pretty minimal size gains unless you are brand new to all this. 1-2lbs of real muscle would be great. Think more in terms of 3-4 years of eating in some kind of surplus for any real muscle progress.
I grow the best training my big lifts heavy 1x per week, and getting in the volume on them on a secondary day. Starting Strength is pretty good, you sound new to this, keep it basic, keep it heavy and eat and youll make some progress.
Yeah I know that expecting a ton of growth in 4 more months is unrealistic, but I'll take what I can get hopefully haha.
I'm not new to lifting at all really, but have really gotten serious about getting bigger and stronger over the past year or so. I actually just finished Maximum Strength and gained about 8lbs or so while on it. I was just torn on where to go from here.
I'm gonna keep on with my approach of eating for size and not increasing my body fat too much....kind of a tough line to follow though.
I really appreciate the opinions. I have read Built for show and am on the Fall program now....which is very similar to NROL Hypertrophy programming. I will definitely try to pick up Chad's new book though....I'm always looking for new reading material.
I've been told by my ACSM workshop instructor, Tavis Piatolly, a past time nutritionist, that cortisol levels start rising with extended periods of rest, and that hypertrophy rest times are from 30 seconds to 90 seconds, due to keeping coritisol levels down.
Strength and Hypertrophy
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