hypertrophy

  1. Seluyanov protocol for grappler (BJJ/WRESTLING)

    Hello ! After reading a lot of strong first and Pavel work, I’ve been finally getting closer to find a more suitable protocol/routine to improve overall athleticism for BJJ/Wrestling practice, more particularly how to increase mitochondria density in slow twitch fibers. My goal was to increase...
  2. 6 Week Hypertrophy Cycle

    Hello Everybody, I have read through this forum but I can not find any answers to the following questions with regards to the 6 Week Hypertrophy Cycle that I read on Beyond Bodybuilding. If you would be so kind, I would greatly appreciate your help. Please keep in mind that my vain goal is to...
  3. Few weeks S&S 2, significant loss of size. Normal?

    Hi everyone, I have been lifting for 10+ years rather consistently and mostly towards hypertrophy. But I've plateaued for the last 4 years (or so), and being more lenient with diet. I started S&S 2.0, 5 weeks ago, but I had a 10 days holidays in between. I have lost a significant amount of...
  4. LukeV

    Hypertrophy specific training

    I've read about Hypertrophy Specific Training (HST) but never tried it because (a) I can't go 9 to 12 days without going to the gym in order to 'decondition' and (b) it sounds too good to be true given that you workout submaximally almost all of the time. But I've also never spoken to someone...
  5. Chrisdavisjr

    Your favourite exercise for quad development that *isn't* a squat...

    I'm looking to build my quadriceps primarily to improve my weightlifting (also because I just want big ol' legs) and was wondering what exercises everyone here had found particularly effective (or particularly ineffective, for that matter). Obviously squats (particularly front squats) are the...
  6. brandonc501

    The Quest for New Year’s Weight Loss with HIRT

    First time poster, long time reader. I am posting this to share what I have learned as well as to create a bit of accountability for my intentions. I started this thread so that I can post in a few weeks what I will learn, not to mention to spark a discussion - they are always awesome on this...
  7. PTTP with ladders?

    Apologies if this was posted before. I’ve read PTTP and am starting the program tomorrow. Eventually I may attempt to put in muscle with it. I understand Pavel’s Russian Bear program, but I was wondering if you could ladders (ETK style) to get the volume work in? I understand this would...
  8. DancingLion

    Menopausal Woman about to do "Kettlebell Muscle" Program. Nutrition Help?

    Greetings, I need your considered opinions... I'm 50. menopausal. I'm 5ft. 6, currently Weigh 143 21% bodyfat. I was 148 19% 4 months ago but broke my hand and had to stop training. I reduced my calories thinking I wouldn't put on too much fat while not able to train and did lots of zumba to...
  9. Potatoes, Not Prozac

    Hello Everyone. I am currently switching to this "diet" (eating style I suppose) to help with mood stabilization, per the recommendation of my support group. I think this diet is often used for addiction but that is not what I'm using it for. I rarely drink so that won't interfere with the diet...
  10. Carl

    Less Can Be More (Strength & Hypertrophy)

    Interesting Dan John post this week on his blog arguing the case for simple and relatively low volume work: I quote: "We need the increases in strength, hypertrophy and mobility that come with proper strength training. The amount needed to do this is far less than most people think. The...
  11. SolidBrawn

    BB Program Advice

    Fellow Students of Strength, For the last 3+ years I've been focusing primarily on bodyweight skills for several reasons (lots of moving, living 45+ min away from nearest gym, etc.), but this past week I've gotten a membership at a local fitness studio, where I can finally start practicing...
  12. Heart hypertrophy - is it desirable?

    "Prolonged training at maximal stroke volume is, figuratively speaking, “stretching exercise” for the heart. Muscles pump the blood, and the heart get stretched by the increased flow. As the consequence the heart dilates. It is possible to double its size, and 30-40% is almost a guarantee...
  13. Selouyanov’s hypertrophy routine - my experience so far

    I just completed 3rd week of “slow twitch fiber protocol” from SF articles series and I ran into a problem. Here is my plan: Monday: squats - 30 sec x4 Tuesday: push ups - 30 sec x4 Wednesday: inverted rows - 30 sec x4 Thursday: squats - 30 sec x1 Friday: push ups - 30 sec x1 Saturday: inverted...
  14. Slow fiber protocol questions

    I've got a few questions regarding the superslow protocol from Prof. Selouyanov: 1. It's said that one can do different exercises during the rest period, but, can that exercise be done in the same manner i.e. 30-60s to failure? For example: during the upper body day, doing push ups and rows...
  15. Hypertrophy with calisthenics protocol

    How could I use the Strongfirst's principles for increasing muscle mass with bodyweight exercises only? Does it make sense to use the rules of the PTTP Russian Bear protocol: sets of 5-10 push ups with shorter - 1 min~ breaks for a higher volume? Or should I turn towards something like Prof...
  16. HIT failed me, looking for something else

    After experimenting with different training methods over the years, I’m thinking about going back to the sub maximal set based methodologies. Last year I followed HIT principles which promised muscle gains with a one set to failure performed once a week. Unfortunately, my results are very poor...
  17. Abdul-Rasheed

    Hypertrophy program and caloric deficit diet

    If one choose to do hypertrophy program, is it foolishness to follow a caloric deficit diet? What's likely to happen? Thoughts?
  18. Russian Bear, Hockey and Hinge Lift

    Hey guys, First time post, I was looking for an absolute strength program that would allow some room for some hypertrophy. I have decided to use the Russian Bear program instead of German High Volume training. I have no intention of being incapacitated for days after my squats and...
  19. Yaroslav

    Hybrid template based on principles of "Calisthenics for iron domination"

    Comrades, would you kindly share your thoughts about the following training template. I really like the idea of mixing training modalities and implements, especially calisthenics and kettlebells. Even more I like it after reading "Calisthenics for iron domination" by Aleks Salkin. So, below...
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