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hypertrophy

  1. S&S for hypertrophy maintenance?

    In 6 weeks I'll be done with a 12-week hypertrophy program, and I'd like to switch to something for another ~12 weeks that maintains the hypertrophy gains but also continues to build foundational gorilla strength. I'm guessing Simple & Sinister might be a good option (I hit timed Simple about a...
  2. Barbell Cycle weight or volume on Russian Bear program?

    I've been trying the Russian Bear program as written (Deadlifts and Bench press) and have hit a strength plateau. Currently doing about 8 sets total of each exercise. (1 max, 1 90%, 6 80%) 2 - 3 times per week. 1. Will reducing weight or reducing volume would be more effective in breaking this...
  3. IMayAgainKnowChris

    Kettlebell ABC + pressing volume and pull-ups

    I remember Dan saying that for ABC a good start would be alternating 2x and 1x per week with another program alternating the opposite (I hope that makes sense). I’m wondering how to add in pressing volume and pull-ups without over taxing myself. (Like a different training on my “off days” not...
  4. silveraw

    Other/Mixed Base Building for Strength

    If you have been lifting with the idea that "anything over 5 reps is cardio" for a while and hit a wall you can't quite seem to overcome it might be time to build out your base a bit. If you have been running the same 5/3 or 5/5 program over and over again and not making gains, while also...
  5. Other/Mixed Glycolytic power repeats programming

    Hi everyone, In Pavel's article on The Best All-Around Training Method Ever, someone asked about how that program could be optimized for hypertrophy. Pavel's responded to include some glycolytic power repeats in combination with the regular program, and made reference to a specific newsletter...
  6. Bodyweight Program Structure

    I am at a point where I can actually max out at: ~40 pushups, ~10 pull-ups, ~15 dips I am training mostly for hypertrophy but, I want to get to some good strength levels at the basics. So the goal here is: ~50 pushups, >15 pull-ups, >20 dips. So My Question is: what will help me for best...
  7. Adachi

    Strong Endurance Minimalist Hypertrophy

    Intro I've recently seen fit to try my hand at a Strong Endurance hypertrophy protocol using Glycolytic Power Repeats. And I thought this might be good to share. I would like to state here that with some infrequency this protocol could be performed with any ballistic movement. Snatch, explosive...
  8. Kettlebell Is Q&D or KBSF / A+A harder at a given weight?

    Hi all, I have both the Quick & Dead and the Kettlebell Strong First and I intend to do both back to back for 12 weeks each. I am wondering, if I had only one pair of 24 kg kettlebells, which program should I start with to get the most out of both programs? (like in milking / owning the bell...
  9. Bauer

    Recommendations/Reviews/FS/WTB Recommendation: Podcast with Brad Schoenfeld on Hypertrophy

    (Also available on Spotify, etc.) I like this podcast epdisode for several reasons: - Brad Schoenfeld is clearly an expert on the field and gets enough room to express his thoughts - He speaks from experience as a former bodybuilder, strength trainer, AND experienced researcher - He comes...
  10. Other/Mixed How do I avoid non-functional hypertrophy

    In beyond bodybuilding, pavel mentioned muscly men not being able 2 do simple presses. How do I avoid this when doing isometrics?
  11. BillSteamshovel

    Other/Mixed Hypertrophy in 40s 50s 60s ?

    Just watched this Dan John video, the original question was about hypertrophy in your 40s but he gave an answer that covered 40s 50s 60s He emphasised doing more hypertrophy as you get older. Am thinking that emphasis on hypertrophy as you get older is to counteract the well known muscle...
  12. Kettlebell KB squats questions

    Looking for some insight from this community on how to strengthen and improve my legs using kettlebells. At the moment my training time is limited and I’m focused primarily on Muay Thai. I’ve always been predisposed to more hypertrophy on my upper body and my legs always kinda lagged. I strength...
  13. Kettlebell Semester goals

    Comrades, Later this week I'll move to another town for one semester and want to achieve (or at least come close to) Timeless Simple AND put on some muscle, too. 1,86m at ~72kg isn't that much and while I look athletic I'd like to put a little frame on. Since the gym at the campus is closed...
  14. 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...
  15. 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...
  16. 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...
  17. BillSteamshovel

    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...
  18. 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...
  19. Andi-in-BKK

    Nutrition 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...
  20. 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...
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