Incorporating strength training into hypertrophy?

[John Daley]

Hi fellas.

I was wondering if any of you guys tend to mix up your routine, by either:
- changing it up every few months
- incorporating strength / hypertrophy simultaneously
- never strength training
(or any other)

My main goal is size with reasonable body fat, never competition or super high level, but it would be nice to bump up the numbers that I'm lifting of course.

Obviously with bodybuilding we still need to lift a decent weight for reps.. do you guys get bored of the 8-12 rep range non stop?

Do you maybe mix it up with a few sets of a 3-5 or 1rm?

I guess after 2 years of sticking to the same old shit, what I am ultimately looking for is stimulation in changing it up

Thanks

 

[gr8whitetrukker]

Its best to go in stages. Have a regimen focusing entirely on strength then another regimen focusing on hypertrophy for a different time. Both are required for continued growth and who doesnt want to be as strong as they look

 

[ebkallday]

Its best to go in stages. Have a regimen focusing entirely on strength then another regimen focusing on hypertrophy for a different time. Both are required for continued growth and who doesnt want to be as strong as they look

Solid advice. I've tried all kinds of variables with this. I only see real results when on or the other is stuck to for a period of time. When gains diminish, I switch. Keeps my body changing. Don't forget to deload in your strength phases though, or you will grind down and think your program is not working.

 

[gr8whitetrukker]

Dual-factor Bodybuilding routine for Intermediate and Advanced lifters
This one may interest you. I used it personally to reach some strength goals. Its a hybrid plan. A little of both hypertrophy and strength. It transfers well to usable strength. I enjoyed it very much. Well thought out and includes everything you already need.
10/10

 

[Xlgx]

It's called power building. Lots of info out on it...

 

[John Daley]

Its best to go in stages. Have a regimen focusing entirely on strength then another regimen focusing on hypertrophy for a different time. Both are required for continued growth and who doesnt want to be as strong as they look

Hi brother, that seemed logica in my mind. Thanks for reassuring me on this one! I didnt want to wasre 3-6 months on a strength programme and waste my time.

Solid advice. I've tried all kinds of variables with this. I only see real results when on or the other is stuck to for a period of time. When gains diminish, I switch. Keeps my body changing. Don't forget to deload in your strength phases though, or you will grind down and think your program is not working.

Even on my regular training I forget to habe a de-load, seems far too easy to fall into pattern week in week out I guess. I'll be hitting an all compound strength programme at the end of the month which im looking forward to, just a bit worried regsrding pitential injury, a bit more reading and I think I'm ready for the change

Dual-factor Bodybuilding routine for Intermediate and Advanced lifters
This one may interest you. I used it personally to reach some strength goals. Its a hybrid plan. A little of both hypertrophy and strength. It transfers well to usable strength. I enjoyed it very much. Well thought out and includes everything you already need.
10/10

Cant thank you enough for this bud! Printed that out at work and going to do some light reading before bed I think. Had a skim through at work and thats a great read!

Thanks for the replies fellas, much respect.

 

[jacked44]

Its called periodisation.

 

[Apexvallen]

Dual-factor Bodybuilding routine for Intermediate and Advanced lifters
This one may interest you. I used it personally to reach some strength goals. Its a hybrid plan. A little of both hypertrophy and strength. It transfers well to usable strength. I enjoyed it very much. Well thought out and includes everything you already need.
10/10

Thankyou for that. You bring a lot to the forums I've noticed.

 

[gr8whitetrukker]

Thankyou for that. You bring a lot to the forums I've noticed.

@weighted chinup thats his regimen. Pretty damn good one too! He deserves the credit for that

 

[bonacris]

For me my strength goes up when I use a logbook and progressive overload.

Ok I got 12reps with 225 on bench. Next time I'll shoot for 230. Might only get 9. The week after I get 11. Then I add another 5lbs.

Tracking you lifts is the only way I can make progress

 

[oldmusclemike]

Hi fellas.

I was wondering if any of you guys tend to mix up your routine, by either:
- changing it up every few months
- incorporating strength / hypertrophy simultaneously
- never strength training
(or any other)

My main goal is size with reasonable body fat, never competition or super high level, but it would be nice to bump up the numbers that I'm lifting of course.

Obviously with bodybuilding we still need to lift a decent weight for reps.. do you guys get bored of the 8-12 rep range non stop?

Do you maybe mix it up with a few sets of a 3-5 or 1rm?

I guess after 2 years of sticking to the same old shit, what I am ultimately looking for is stimulation in changing it up

Thanks

Good lord dude one of the first things you learn for BB is to mix it up. More important then boredom after a while you muscle need a little shocker. Some muscle have more tan one head so you do different exercise, rotate this, change grip. Lift wide or narrow with hands and foot placement.

Get a BB/PL book if you know so little as your Q's are root basic. Common Knowledge. I still use Arnold's BB Encyclopedia.

 

[Jak3d]

Now that I'm pushing 40 I stoped trying to lift heavy. I pretty much just rotate lifting heavy and light every six weeks but only on deadlifts, bench, rows and squats. Even then I only do about 5 or 6 reps with the heavy weight. Everything things else is in the 10 to 12 rep range always.

 

[Ironlord]

I've had good success with powerbuilding. There are a few good programs out there if you search. I've used Layne Norton's power building program with good results.

 

[John Daley]

Good lord dude one of the first things you learn for BB is to mix it up. More important then boredom after a while you muscle need a little shocker. Some muscle have more tan one head so you do different exercise, rotate this, change grip. Lift wide or narrow with hands and foot placement.

Get a BB/PL book if you know so little as your Q's are root basic. Common Knowledge. I still use Arnold's BB Encyclopedia.

I was only enquiring as to peoples opinions bro.. I have plenty associates who dont mix up their routine whatsoever.

I was not referring to lifting heavy 1 week and lighter the next week.. I meant rather in phases of 8 weeks etc, my question wasnt basic, I was aware people incorporate different techniques, reps & exercises.

I was just trying to determine for myself if switching to a power lifting routine for a month or 2 could be beneficial. Appreciate the input regarding the grips/angles etc

 

[oldmusclemike]

I was only enquiring as to peoples opinions bro.. I have plenty associates who dont mix up their routine whatsoever.

I was not referring to lifting heavy 1 week and lighter the next week.. I meant rather in phases of 8 weeks etc, my question wasnt basic, I was aware people incorporate different techniques, reps & exercises.

I was just trying to determine for myself if switching to a power lifting routine for a month or 2 could be beneficial. Appreciate the input regarding the grips/angles etc

OK sorry maybe I was a bit grouchy man. But yes anytime you change up routines whether it be PL / strength training or just a BB type of routine it will shock stimulate the body to react and maybe break thru plateaus.
However the real deal is no two people are the same and what works for one may not help- for another. This is another reason to switch it up. YOU may find something very growth stimulating for yourself.

Remember two keys:
Time under tension
Overload to reach failure

 

[John Daley]

OK sorry maybe I was a bit grouchy man. But yes anytime you change up routines whether it be PL / strength training or just a BB type of routine it will shock stimulate the body to react and maybe break thru plateaus.
However the real deal is no two people are the same and what works for one may not help- for another. This is another reason to switch it up. YOU may find something very growth stimulating for yourself.

Remember two keys:
Time under tension
Overload to reach failure

Sure bro no problem man
Enjoying the journey of course, switching to an all compound for this week and going to tweek it from there.

Thanks for the input brother

 

[beameupscotty]

Mega Feature: Layne Norton Training Series + Full Power/Hypertrophy Routine (Updated 2011) | SimplyShredded.com

This training template incorporates both. I was the most aesthetic I've ever been when using this template and modifying it for mine and my workout partners body response styles. The beauty is its just a concept, and you can change or modify what's needed for your individual physiology.

 

[gr8whitetrukker]

Mega Feature: Layne Norton Training Series + Full Power/Hypertrophy Routine (Updated 2011) | SimplyShredded.com

This training template incorporates both. I was the most aesthetic I've ever been when using this template and modifying it for mine and my workout partners body response styles. The beauty is its just a concept, and you can change or modify what's needed for your individual physiology.

I posted this some time back in the training forum. I ran it for a few weeks but didnt like it. There is a ridiculous amount of volume stacked in to these workout plans that made it difficult to do in 2 hours. Idk about you but 2hrs is plenty of time to be lifting with that much volume and intensity. In honesty i thought the plan was garbage, IMO

 

[beameupscotty]

I posted this some time back in the training forum. I ran it for a few weeks but didnt like it. There is a ridiculous amount of volume stacked in to these workout plans that made it difficult to do in 2 hours. Idk about you but 2hrs is plenty of time to be lifting with that much volume and intensity. In honesty i thought the plan was garbage, IMO

I responded well to it, but that's the beauty of lifting, each person responds differently. I agree the volume is high, but that's what I respond to. I also modified the volume and split up heavy upper/lower from hypertrophy.

 

[John Daley]

I responded well to it, but that's the beauty of lifting, each person responds differently. I agree the volume is high, but that's what I respond to. I also modified the volume and split up heavy upper/lower from hypertrophy.

I haven't tried increasing volume quite yet (except on my bench)
Time restraints get in the way so I really inly get maximum 1 and a half hours in the gym midweek.
Overloading is something I would like to try indeed