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Thread: In the last week of a hypertrophy study- VOL vs. HVY -PLEASE ADVISE

  1. #1
    Holy shit I rule! mustache's Avatar
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    In the last week of a hypertrophy study- VOL vs. HVY -PLEASE ADVISE

    Entering week 10 of a hypertrophy study-

    Basically, they took the bench and squat maxes. Mine were fucking terrible, but I was coming off a broken foot and two stress fractures in my shins which sidelined me for a month.

    The first two weeks were just familiarization with lifting with set time limits in between sets.

    Here was the program. I was put in the heavy group. There was also a volume group.

    MONDAY

    SQUAT- 4 X 3-5
    DEADLIFT- 4 X 3-5
    LEG PRESS- 4 X 3-5
    LAT PULL DOWN- 4 X 3-5
    BARBELL ROWS- 4 X 3-5
    BARBELL CURLS- 4 X 3-5

    TUESDAY

    BENCH- 4 X 3-5
    INCLINE BENCH- 4 X 3-5
    FLIES- 4 X 3-5
    MILITARY PRESS- 4 X 3-5
    LAT RAISES- 4 X 3-5
    OH TRICEP EXTENSION- 4 X 3-5

    THURSDAY-

    SQUAT- 4 X 3-5
    DEADLIFT- 4 X 3-5
    BARBELL LUNGES- 4 X 3-5 each
    SEATED ROW- 4 X 3-5
    PULLOVERS- 4 X 3-5
    DUMBBELL CURLS- 4 X 3-5 each

    FRIDAY

    BENCH- 4 X 3-5
    INCLINE BENCH- 4 X 3-5
    INCLINE FLIES- 4 X 3-5
    MILITARY PRESS- 4 X 3-5
    LAT RAISES- 4 X 3-5
    OH TRICEP EXTENSION- 4 X 3-5


    Three minutes rest in between each set.

    The volume group is the same workout, but with 10-12 reps, lighter weight, and only a minute's rest in between sets.


    I've put on 12 lbs of muscle doing this. The training and the spotting is what's nice. Best improvement has been my deadlifting.

    Here's where my question comes in- rugby training starts the Thursday following Labor Day. I can't decide if I should follow a program similar to this for Mondays and Wednesdays, with rugby training on Tuesdays and Thursdays and resting Friday for matches on Saturday.

    What would those splits look like to you? Considering trainings consist of 90 minutes of pure cardio / plyo / game situations (set pieces)- requiring a strong endurance in the cardio / aerobic department.

  2. #2
    Holy shit I rule! mustache's Avatar
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    Here's my first thought-

    MONDAY

    SQUAT- 4 X 3-5
    BARBELL LUNGES- 4 X 3-5
    MILITARY PRESS- 4 X 3-5
    LAT RAISES- 3 X 8-10
    DUMBBELL CURLS- 3 X 8-10

    WEDNESDAY-

    BENCH- 4 X 3-5
    INCLINE BENCH- 4 X 3-5
    DEADLIFT- 4 X 3-5
    BARBELL ROWS- 3 X 8-10
    OH TRICEP EXTENSIONS- 3 X 8-10

  3. #3
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    One upper day, one lower day if training twice a week. First movement is heavy for more sets, 2nd is a supplement to the first for a little less heavy and less sets but more reps, 3rd is a supplemental again less sets, even more reps, 4th and 5th are movements to train the MUSCLES, not the movement pattern for high reps for 3 sets. Pretty simple.

    Mon
    SQUAT- 4 X 3-6
    DEADLIFT- 3 x 5-8
    pause squats 3 x 6-12
    hamstrings 3 x 10-15
    quads 3 x 10-20
    Abs

    Wed
    BENCH- 4 X 3-6
    Close grip BENCH- 3x5-8
    MILITARY PRESS- 4 X 8-12
    lats 3 x 10-15
    rows 3 x 10-20
    Abs


    If you're doing 4 sets of 3-5, make sure they are different variations. doing the same exact movement for the same rep scheme every week will lead to failure. Ideally, you'll want either a block periodization set up where you peak every 10-12 weeks or a conjugate style where you choose a different movement that closely matches your main movement. You can find either of these types of programs online anywhere. Look up 5/3/1 for twice a week or conjugate twice a week if oyu have access to bands/chains/different bars.

  4. #4
    Night Man! Meeerko's Avatar
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    Also, any program doing 4 x 3-5 for curls, tris, side raises, or other hypertrophy style movements sounds awful.

  5. #5
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    Yeah, i don't think he wanted it that way but needed to account for a control. Thank you, I will be following that format you suggested. My triceps will be grateful

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