AlienCode
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Strength training to improve hypertrophy training
06 February 2012 21:35
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Hey guys, A litte background first: - 6'4, 210lbs/15 stone: Normal build to normal people but in the world of bodybuilding i'm still a skinny rake. - Currently a 4 Day split : Legs, Chest & Triceps, Back & Biceps, Shoulders - Compound majority of course, only thing i don't do is deadlift as i'm not able to feel the difference between lower back being worked and lower back being damaged. When i have attempted it feels more like a dull numb sensation rather than the pump and soreness you feel with other muscles, which doesn't sound right to me. Would get a coach to watch my form if i attempt the below program. Watching form videos and reading books is no good without somebody watching you do it really. - 45 minutes or less - 15 - 22 set workouts depending on what workout day it is. - Seen some ok gains, somewhat noticable but subpar for someone who has stuck at it for 2 years. - End goal is mass, then once i have a good amount of mass to drop the bodyfat, i don't care for a six pack or being ripped at the moment. I eat like a beast so i don't look like this currently either. - Lifting for around 2 years properly (4 months of not having a clue beforehand) and have researched bodybuilding quite a bit so i know all about diet, rest, routines, intensity, supps etc. It's not a matter of any of those. - Started off extremly weak. For example, on the bench press a standard bar with 5kg on each end used to be enough for me. At the moment i have just started to rep with 60kg (Including an olympic bar now) / 132lbs which is still nothing really and seems that is what most people start off with yet has taken me 2 years of very hard workto get UP to! I feel the last point is what is holding me back from making mass gains at a decent rate, lack of raw strength. My question is - Would a programme like Starting Strength/Stronglifts benefit me? My idea is that if i do a programme like that until the strength gains hit a wall (Say 6 months) then AFTER that i go back to a "hypertrophy" routine i will see greater results as in the end i will be lifting much heaver weights in the hypertrophy range than i would have been lifting if i had just instead stuck with the hypertrophy routine during those 6 months. Would this even work? what are your thoughts on this? Appreciate any help!
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Joeschop
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Re:Strength training to improve hypertrophy training
07 February 2012 11:50
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Basic strength programme's seem to work well for me (until I do something daft and hurt meself). I've tried Bill Starr's 5x5 and Frankie NYs 5x5 (should be able to find them by searching on here). Added mass and strength to my frame, but everyone's different. If you haven't changed your routine in about 2 years a change will probably do you the world of good. In essence I'm saying suck it and see - if you keep proper form adn warm up, the worst you should get is no gains.
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darcy
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Re:Strength training to improve hypertrophy training
07 February 2012 12:16
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Yes, I do believe that running a strength programme will improve your lifts in the hypertrophy range as well. I don't think you need to do 2 months on one and then switch back either. You can run a programme that incorporates strength days and higher reps days.
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EDBANGER
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Re:Strength training to improve hypertrophy training
07 February 2012 12:32
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I'd say do Wendlers 5 3 1. You progressively lift heavy on the first main lifts and then you can add assitance work more geared for hypertrophy. Best of both worlds and it's a very effective way of training.
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