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How to get more hypertrophy from strength / powerlifting style programs?

Shadowblaze

Shadowblaze

Active member
So I have been mainly training for strength when it comes to my training and getting more out of my 1RMs. But I noticed back when I would train more bodybuilding style the progress I got was better.

Is there any strategy to get a bit more hypertrophy out of my strength training? I think I’m gonna add 1 set to every exercise that I do and do a slow tempo type set for that and hopefully that will yield some more gains.
 
Unfortunately optimized strength training for 1RMs is not going to be the same as optimized training for hypertrophy.

Strength in the short-term is largely neural in nature, so training the lift you want to get better at, relatively heavy, a lot of practice, and minimizing fatigue via not training super close to failure is what the research shows helps optimized strength in the shorter term.

More volume, a variety of moves, close to failure, and at least around 5 reps tends to help optimized hypertrophy. The fatigue from this training can mask strength performance as well.

So the big questions are what are you doing now, how important are short-term increases in 1RMs, and how are you recovering now from what you are currently doing?

A phasic approach can benefit strength long-term, as muscle mass is highly correlated with strength long-term.

Many people will either do pure hypertrophy and then phase into more pure strength work as they get closer to the time they want to test their maxes. Others will do a blend of some strength specific work with much more hypertrophy optimized work most of the year and then shift the balance to more strength and less hypertrophy based training as the testing date approaches.
 
531 Boring But Big? Had my sons run it before school started back and saw strength gains and hypertrophy too. Does seem like you need to focus a little more on one than the other. My son who focused more on 531 got more PRs and the one who hit the BBB sets harder saw more hypertrophy. They are twins for reference so decent control group. I your case I would go for the “gaintain” on 531 lifts and put at least 55% effort in the BBB lifts
 
Conjugate with high rep/hypertrophy focused accessories treated me well. DUP was what I transitioned to when I wanted even a bit more hypertrophy. There’s no free lunch when trying to get bigger and stronger at the same time, but try some different training methods for long enough to see results and see what works out.

If you think you have more size you can put on before hitting your ceiling, and you’re not trying to stay in a weight class, then Lou’s hypertrophy into strength phase approach might be the best option.
 
New guy said:
Conjugate with high rep/hypertrophy focused accessories treated me well. DUP was what I transitioned to when I wanted even a bit more hypertrophy. There’s no free lunch when trying to get bigger and stronger at the same time, but try some different training methods for long enough to see results and see what works out.

If you think you have more size you can put on before hitting your ceiling, and you’re not trying to stay in a weight class, then Lou’s hypertrophy into strength phase approach might be the best option.
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Westside? WS4SB?
 
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