Fork in the Road in IK's Limping

[I. Kay]

In Phase III of Limping, King starts to give options. For 'explosive power' you do A, for 'hypertrophy' you do B. [example: A) speed shrugs vs. B) SL deads]

Now I know what hypertrophy is, but I'm not exactly clear on 'explosive power'. My first reaction is to think that this is what I am looking for, because my goal is to gain strength... especially in the deadlift. However, I'm not doing Olympic lifts, so 'explosive' isn't necessarily what I want, and 'better for hypertrophy' doesn't have to mean it's no good for strength.

So which sounds like it would be better for strength goals?

[wingsfan]

i would go for workout A since if i recall, on selection A you'll be doing low reps, high weight (75%-85% of 1RM) in an explosive fashion and with selection B you're doing more reps which tends to fall more in the hypertrophy stage. i did selection B when i was doing it and i did get gain strength but, i think i would have gained more if i would have went with A.

[GqArtguy]

You may not be doing O-lifts, but you will want to develop explosive power so that you can pull heavy deads up quickly. Note that in a max deadlift attempt, it will not look fast but you are applying maximum power so get it up. Obviously if you lowered the weight you would be able to transfer that power into a clean and it will look fast, but nonetheless the power is still applied.

I did the hypertrophy parts because I was a newbie and wanted size, I got strength too but I attribute it to newbie gains.

Personally, if strength is the goal then speed and stength should be trained.

[I. Kay]

Thanks to both of you. Gq, good point on the appearance vs. the application of power/speed.

I'll be going with the explosive stuff.

[NoMoYoYo]

I have nothing to add... but I LOVED this program and agree with the other two. Limping was awesome. I'd never deadlifted IN MY LIFE and pulled every pound I had (~350).