I'm aiming for strength and hypertrophy and I lift rocks and do bodyweight exercises. Does anyone know any programs that bring strength and hypertrophy.
Rock Lifting and Body Weight Training
I'm not quite sure how to program Strength and Hypertrophy Training with these methods.
With that in mind, here is some information on various methods
Tradtional Block Periodization Training
This means focusing only one method at a time.
Examples
1) Hypertrophy Training Block
This means performing Hypertrophy Training only for a number or weeks.
The Hypertrophy Training Protocol involves
a) Moderate to High Repetition (8 plus per set).
b) Low to Moderate Resistance Loads,
With Traditional Weight Training that would mean performing sets with 60 to 80% of 1 Repetion Max.
c) Short Rest Periods
Rest Periods between Set of around 60 Seconds.
This method could be applied to Body Weight Exercises.
The Downside of A Hypertrophy Training Block
Muscle Mass is increased at the expense of a decrease in Limit Strength, Power and Speed.
2) Limit Strength Training Block
This mean performing Limit Strength Trainining only for a number of weeks; after the Hypertrophy Training Block.
The Maximum Strength Training Protocol involves
a) High Resistance Load
With Traditional Weight Resistnace Training Exercises that would mean using Load of 85% plus of 1 Repetition Max.
b) Low Repetitions
Repetition of 1-5 per set.
c) Long Rest Periods
Rest Periods between sets of 3 minutes or longer.
Maximum Strength Training would need to use Heavier Load, lifting Heavy Rocks.
It hard to comment more on that without more detail.
The Downside of Maximum Strength Training
Maximum Strength is increased at the expense of Hypertrophy.
Initially, Maximim Strength Training will increase Power and Speed.
However, at some point, NMaximum Strength Only decreases Power and Speed.
Conjugage Training
This means combining Maximum Strength Training with Hypertrophy into the same Training Program.
1) Strength Training Day
One day of the week is set aside of Maximum Strength Training.,
2) One day of the week is set aside for Hypertrop;hy Training.
Conjugate Training enables individual increase Maximum Strength and Hypertrophy in the same Training Cycle.
From 0 to 100: Know Your Percentages!
Each training percentage, from zero to 100% of your 1RM, has a distinct effect on speed, power, and hypertrophy. Here’s how to use that info wisely.
www.t-nation.com
This is a good aritlce that will help you gain more knowledge in this area.