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hypertrophy

  1. Off-Topic Hypertrophy

    Hi, Is it possible to get a good amount of hypertrophy while doing grease the groove? My main goal is to make the muscle bigger. Let's say for something like pullups to make my back bigger. I read some lactic acid is needed for hypertrophy but with grease the groove I always leave some reps...
  2. Other/Mixed SF 4/14/22 Newsletter: Build strength and muscle with a radical tactic

    In the StrongFirst newsletter from last Thursday it included a combination strength and hypertrophy plan and describes how it works specifically for one exercise (exercise selection choices were given but the program was only shown for a single exercise). To put that to work in a...
  3. Other/Mixed March 11 SF newsletter with Fabio Zonin's hypertrophy plan

    I have been enjoying the StrongFirst newsletters and the wealth of information there. On March 11 the SF email was titled "A state-of-the art technique for building muscle as strong as it looks." It was more secretive than other SF newsletter emails with parts blanked out like a redacted...
  4. Other/Mixed Practicing S&S and EasyStrength program vs Protein Intake

    Was pondering this today - I understand that protein is required to build/repair slightly damaged muscle after the trauma of exercise. This is what makes muscles grow bigger. If Fred is "practicing" strength skills using "Strength is a Skill That You Practice" or the Easy Strength model then...
  5. Kettlebell Hypertrophy and Endurance

    I haven't posted in a while. I'm at a crossroad in my training. I've been doing a simple upper/lower body split 4 days a week. My endurance has seemed to take a hit. I miss using my KBs because of the endurance factor. I have a couple of Geoff Neuport's and Hectors programs. Just for some...
  6. Andi-in-BKK

    Dairy causing issues? Alternative calorie source?

    For the past three or four months I’ve been gradually increasing calories trying to build muscle mass, and it has been working like a charm, I’m up 15kg and my body fat percentage has stayed pretty consistent even as I’ve gained weight. My trouble is this: as I’ve been getting into the...
  7. Kettlebell Kettlebell training for strength and barbell training for hypertrophy at the same time?

    Is it possible to gain both strength and size by using kettlebells and barbells at the same time? I apologize if this is a silly question, but from what I gather so far it seems like kettlebells are great for gaining strength without completely destroying your muscles in the process. I wonder if...
  8. hardkorebob

    Barbell Waving

    Time is the only control factor in life. We have a limited amount of it to use on training. I want to discuss the idea of waving time and load instead of total volume for the purpose of MASS GAIN. If we trained in linear fashion 6 days @ 1hr each session we have 360 minutes a week. Waving Time...
  9. Kettlebell Can an alternating barbell and kettlebell routine grow muscle mass and train general athleticism?

    The idea I have is I'd train 3 days a week Mon, Wed, Fri, and alternate between training with barbells for hypertrophy and training with kettlebells for general athleticism and strength. With barbells, I'd perform deadlifts, bench presses, rows, squats, military press. So far I'm planning to...
  10. Kettlebell Kettlebell Movement Substitutes for Fabio's Hypertrophy Program

    Few years back, Fabio discussed his hypertrophy program -> If It Flies Right, It Looks Right: My Journey to a Bodybuilding Competition | StrongFirst I am hoping to give his program a try but all with KBs. He mentions near the end of the post here that the program can be done with just KB->...
  11. coachnathanwhite

    Kettlebell “When the Russian kettlebell meets an American steak, it is a beautiful thing.” - Pavel

  12. Bodyweight 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...
  13. Other/Mixed 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...
  14. Kettlebell 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...
  15. LukeV

    Barbell 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...
  16. Chrisdavisjr

    Other/Mixed 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...
  17. brandonc501

    Kettlebell 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...
  18. Barbell 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...
  19. 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...
  20. 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...
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