alternating hypertrophy and strength training

  1. New Member
    cory0475's Avatar
    Stats
    5'10"  160 lbs.
    Join Date
    Feb 2013
    Posts
    95
    Rep Power
    0
    Level
    9
    Lv. Percent
    12.04%

    Hey guys I was talking to a guy at my gym and he recommended for me that I should switch from hypertrophy training to strength training every 10 weeks or so. I was wondering is that a good idea. My goals are to put on as much muscle mass as I can so I can compete well in bodybuilding competitions. Would this be a good thing to do?

  2. Senior Member
    PumpHouse's Avatar
    Stats
    5'8"  205 lbs.
    Join Date
    Dec 2012
    Posts
    1,768
    Rep Power
    136442
    Level
    36
    Lv. Percent
    12.91%
    Achievements Activity ProPosting Pro

    I don't think it's a bad idea. I would look into 5/3/1 Boring But Big. Pretty easy to follow unless you're brand new to all this. Gives you a nice mix of the two.
  3. Senior Member
    OnionKnight's Avatar
    Stats
    5'10"  208 lbs.
    Join Date
    Jan 2013
    Posts
    2,390
    Rep Power
    466001
    Level
    44
    Lv. Percent
    18.5%
    Achievements Activity ProPosting Pro

    or phat if you know how to eat enough
    •   
       

  4. Senior Member
    PaulBlack's Avatar
    Stats
    6'0"  240 lbs.
    Join Date
    Sep 2012
    Posts
    1,816
    Rep Power
    115628
    Level
    38
    Lv. Percent
    48.36%
    Achievements Activity ProPosting Pro

    Pure strength training (if you are looking from a 1RM standpoint) can be more geared towards low reps & multi set schemes. ie: 3-5 of say 3x's-2x's-1x's. See Prilipen's chart.
    As fas as mass gains and strength, good 5x5 programs or as the above poster mentions 5/3/1 etc. etc. works quite well.
    As Dan John says, "Everything works for about 6 weeks, then nothing seems to work".
    The biggest keys will be knowing when to change up the intensities maybe volumes etc. without falling into CRCing. Eating is also a huge part of weight/mass gain.
  5. Diamond Member
    Sean1332's Avatar
    Stats
    5'9"  217 lbs.
    Join Date
    Jul 2012
    Posts
    12,346
    Rep Power
    3827601
    Level
    92
    Lv. Percent
    58.37%
    Achievements Activity ProActivity AuthorityActivity VeteranPosting ProPosting Authority

    Good recommendations by the above 3 posters as usual.

    http://articles.elitefts.com/trainin...ization-bible/

    Check that link out. It may give you a better understanding of what periodization is, particularly western/linear periodization and give you some understanding why your gym buddy said that. You'll do a hypertrophy phase for 4-6wks, strength phase 4-6 wks, power phase for 4wks, and a peak phase for 2-4wks-which would be the final strength phase, then follow with an active rest or transitional phase.

    I'd much prefer just checking out 5/3/1 though with some high rep assistance work, or Layne Norton's PHAT.
    Controlled Labs Board Rep
    sean@ControlledLabs.com
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.
  

  
 

Similar Forum Threads

  1. Replies: 0
    Last Post: 11-01-2012, 04:43 PM
  2. Aerobics and strength training ?
    By Bob Jones in forum Training Forum
    Replies: 3
    Last Post: 01-19-2011, 05:55 PM
  3. Resistance and Resistance cord strength training
    By nightside1234 in forum Training Forum
    Replies: 0
    Last Post: 07-16-2009, 12:22 AM
  4. Explosive strength training and plyos
    By Thaiclinch in forum Powerlifting/Strongman
    Replies: 4
    Last Post: 09-10-2007, 04:50 PM
  5. Replies: 0
    Last Post: 03-23-2007, 02:31 PM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  
Log in
Log in