hypertrophy/strength cycle

[matt !]

how does this work exactly and is this a good effective way to build muscle

hypertropgy 8-12 reps ?

strength 5x5 training ?

if i were to cycle these, 6 weeks hyper, 4 weeks strength ?

[madcatz]

depends on your split and how many rotations you do of each program, how often your training etc and load/volume/intensity, id personally start with the strength then go to hyper.

[mike27]

hypertrophy =

3-4 sets 8-12 reps per set. 60sec rest between sets

5x5 for strength=

5 sets of 5 reps 3-4mins rest between sets.

basic compound lifts

bench,squat,deadlift etc etc

[train hard]

why not do both in the same workout i know alot off guys including myself i do most off my sets in the muscle building range but am not afraid to chuck in some sets off 3 to 6 for strength gains more an instinctive style off training but i enjoy training that way i feel i get the best off both worlds just a thought

[madcatz]

yea i agree with what trainhard said can workout well even if your supersetting push/pull muscle groups to and design a contrast hypertrophy program.. works really well.. and is intense or even do a few strength sets at the start of your workout 8 sets of 3? or 5 sets of 5 etc or wave it, 9,7,5 etc

[mike27]

on my legs day i do back squats 4 sets of 10

then jump on the leg press and do 4-5 sets of 5-6 reps with more rest

[Sifo-Dyas]

Mixing it up is te best way to force adaptation and growth. Intense strength training and hypertrophy training are two means to the same ends - Growth

[bob26]

Mixing it up is te best way to force adaptation and growth. Intense strength training and hypertrophy training are two means to the same ends - Growth

Would have to agree with you there Sifo.

I have been training in the 8 - 12 range and grown well over the past year (most of which muscle).

But "Steak" here on the forums has been doing mainly strength training (shieko) don't usually see him go over 3 reps & stacked on over 20kg in about 18 months (most of which muscle).

Where is the science to back this up?

:doh:

[Sifo-Dyas]

Science is great for explaining why something has happened...but taking the science and trying to apply it to gaining mass can cloud things.

If you take the basic facts and do these correctly it will work. Keep it simple and don't over complicate things.

You will always get people that defy all known science too :roll:

[bob26]

Science is great for explaining why something has happened...but taking the science and trying to apply it to gaining mass can cloud things.

If you take the basic facts and do these correctly it will work. Keep it simple and don't over complicate things.

You will always get people that defy all known science too :roll:

Yeah thats true ay. Its always figuring it out after it happened.

:pfft:

[Daz69]

I agree with Sifo there will always be those that defy science....

Its what works for the average joe & especially you that really matters....

Most of the research suggests mix & match both: Heavy & less reps for strength, And less weight to failure for bulking...............

Only thing you can do is give it a go & see what best works for you.....

[Android]

Over the years of trial and error my workouts have condensed down to a mix of:

Heavy + Failure

Medium Heavy + Exhaustion

The Failure exercises are typically pyramid-up fashion. 3 or 4 sets and the last set has to be at least a few reps.

The Exhaustion exercises are lots of working sets at 10-15 rep range. Using rest-pauses, drop-sets, whatever it takes to squeeze the life out of the muscle.

I am not sure I do the Heavy + Failure enough to warrant being called strength training though...I don't really care how strong I am.

Strangely, although I don't care for strength some parts have gotten stronger while others haven't.

When I was 84kg on first cycle I was doing 180kg deadlifts for 6 reps, now 30kg bigger and a much better back and I still only deadlift 180kg...for 12 reps sure, but still the same weight.

Back then I was struggling with 30kg dumbbell presses and had no chest whatsover, now it's 60kg.

So no gain on one exercise, and double on another...who knows what that means.