Barbell Squats alongside HIRT for Hypertrophy

[SamTX]

Craig Marker’s HIRT for Hypertrophy suggests squats and pull-ups on non-swing/press days.

Does anyone have any experience programming squats alongside HIRT? The article warns against glycolytic work so I want to keep away from “the burn.”

 

[Deleted member 5559]

Low rep ratchet ladders with long rest periods twice per week are working well for me.

Week one & two: 1-2-3 @ 65%, 1-2-3 @ 75%, 1-2-3+ @ 85%
Week three & four: 1-2-3 @ 70%, 1-2-3 @ 80%, 1-2-3+ @ 90%
Week five & six: 1-2-3 @ 75%, 1-2-3 @ 85%, 1-2-3+ @ 95%
Week seven: 5x5 @ 50%
Add 5-10# and start over

Mon: Squat & Pull-Ups
Tue: Swing & Press
Wed: LED
Thur: Squat & Pull-Ups
Fri: LED
Sat: Swing & Press
Sun: Off

 

[Antti]

To me squats + hypertrophy speak of the burn itself. A brutal set taking at least a minute and taking at least ten to recover from. Ah... I'd put that right next to hearing the lamentations of their women and driving my enemies before me and so on.

 

[SamTX]

Thanks. Just was I was looking for. Quick question- What is LED?

 

[Steve Freides]

@SamTX, LED = Long, Easy Distance. Used to be LSD, Long Slow Distance.

Would someone please post a link to Craig's article that we're discussing here?

-S-

 

[SamTX]

HIRT for Hypertrophy

Here’s the link. I apologize for breaking protocol. The above was my first post after two years of lurking.

 

[Steve Freides]

@SamTX, no apology necessary, and thank you for the link.

-S-