Hypertrophy Options

[ashley]

Hypertrophy Options

Link:
https://www.getstrength.com/downloads/Hypertrophy-Options.pdf

[boz84]

Hey ash,

During the hypertrophy cycles, how much conditioning/gym based fitness work would you recommend doing?

My 2.4km time trail run i did in 9mins 30 secs

Regards Ben

[lloydy]

Ash,

I have just had ACL surgeon and will hopefully get the green light to return to the gym in a few weeks. I would be looking to follow the 5 day routine, on the lower body days I would do strengthening/rehab and healthy leg work. Hopefully follow this for 4-6 weeks before changing things around. Does this sound like a sound option?

Thanks,

Lloyd.

[ashley]

@boz84 1679 wrote:

Hey ash,

During the hypertrophy cycles, how much conditioning/gym based fitness work would you recommend doing?

My 2.4km time trail run i did in 9mins 30 secs

Regards Ben

Hi there thattime equates to around about a 52ml/kg VO2max, so it would
be dependant on your position if you are an outside back I may just do
one aerobic session a week whilst trying to increase your size, if you
are closer to the action then 2 or 3 sessions but they would be short
and intense, cheers, ash

[ashley]

@lloydy 1680 wrote:

Ash,

I have just had ACL surgeon and will hopefully get the green light to return to the gym in a few weeks. I would be looking to follow the 5 day routine, on the lower body days I would do strengthening/rehab and healthy leg work. Hopefully follow this for 4-6 weeks before changing things around. Does this sound like a sound option?

Thanks,

Lloyd.

I would take the program into your physio and go through it with him/her
in detail and see if all the movements are okay with them for you to
proceed with, then you shouldbe able to gradually load with time,
cheers, ash

[lloydy]

Thanks for that, I’ll take it next week and see what she says about it.

[boz84]

Hi All,

Theres a few articles/programs that mention about doing body split programs were you hit the same muscles group twice in one day at am and pm, am being more power/strength emphasise and pm more hypertrophy/strength endurance.

There couple layouts, 1st on the different hypertrophy cycles were its 3day am/pm split workout and also the in-season mass program.

Whats peoples thoughts on this?what are the benefits/disadvantages of doing 2 sessions for the same muscle group? is it ok as long you plan alot of rest/recovery days around them?

Peoples thoughts and views would be great?
Regards Ben

[Author]

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