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  • #23486
    ashley
    Guest
    #25075
    boz84
    Guest

    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

    #25073
    lloydy
    Guest

    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.

    #25071
    ashley
    Guest

    @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

    #25072
    ashley
    Guest

    @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

    #25074
    lloydy
    Guest

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

    #25076
    boz84
    Guest

    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

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