Old Forum Both Strength and Hypertrophy?

[tristandellis]

After reading PTP I am following Pavel's 5repsx2sets protocol for my deadlift to increase my overall strength. My bench press I am doing following his Russian Bear protocol (multiple sets at 100%,90%, 80%...) because I want more muscle mass in my upper body. Is it OK to split the training this way?

Also can I do sets of one exercise while I "rest" from the other? Or is the "active rest" that he suggests something more relaxed (like riding a bike etc).

Thanks for your kind help.

 

[Pavel Macek]

Hello tristandellis,

I would personaly suggest:

- follow the Bear for both lifts. DL/PB are not only lower/upper body lifts - both of them are full body lifts. Thanks to the hormonal response you will get bigger generally (example: my student was on Supersquats routine, and he gained a lot of upper body mass without doing any upper body exercises)

- please no stationary bike: shake out the tension Fast & Loose way, decompress your spine on a pullup bar, concentrate on next set.

 

[tristandellis]

Thanks Pavel...very useful!