12 week "hypertrophy" program

I am looking at a program that has as its primary goal "max hypertrophy" in 12 weeks. It focuses on 6 rep max's and has alot of volume to it - like 6 x 6 and then finishing with 3 x 2 in the same workout - for like 5 different excercises.

Can someone please tell me what the point of max hypertrophy might be besides big looking muscles? I have always thought that before I am ever able to really increase my 1 rep max significantly, that I would need to lay a big foundation and that maybe this might be that kind of foundation. I have decided that this year I will really try to set my weight room goals to be more long term and not lift only until throwing starts as in the past. I have thrown pretty much the same distances for the last 6 - 7 years in a row and have stayed pretty plateaued in the weight room. Thinking that not going right for the 2-4 rep squats, cleans and push press might be a good way to start...

There are two components to strength:  what you might call muscle "protein cross section" (a term I just made up) and fiber recruitment.

The first includes a component of size, but the distinction needs to be made between sarcoplasmic and sarcomere hypertrophy.  Sarcoplasmic hypertrophy is more or less how much you can blow up the muscle with liquid, while sarcomere hypertrophy is how much contractile fiber is in the muscle.  Sarcoplasmic hypertrophy is a major factor in bodybuilding, but sarcomere hypertrophy is where peak strength and explosiveness come from.  (This is a bit oversimplified, because volumizing a muscle with liquid can improve the muscle's lever arm and thus its strength).

The other part is fiber recruitment, and this is a matter of genetics and training.  Given a certain amount of muscle, by training (and genetics) you can gain a decent amount of strength by using all of the muscle fibers effectively.  There are some great examples of this in the lower weight classes of powerlifting, weightlifting, and, well Highland Games.  The problem with gaining strength this way is that it's very easy to lose it.  Highly trained athletes can lose a significant fraction of peak strength in a matter of weeks.

Anyway, everything's a trade-off in life and training, so hypertrophy has a definite place in HG training.  I'm with Roy on a 12-week volume program not sounding right.  There is an approach I know works for strength athletes, and that's Hypertrophy Specific Training.  This web site is a bit of a mess (not at all well organized), but I suggest you take a look at it:

http://www.hypertrophy-specific.com/hst_index.html

Testosterone Nation has been pushing a new program they've developed.  I actually like a couple of things about it.  They aim it toward bodybuilders...but the vid seems to show decent weight...and I really like the focus on a faster rep vs grunting out a slow rep.

The phase 1 tab at top as vid...they are filling out the other tabs on some kind of schedule.

http://www.tmuscle.com/free_online_program/sports_body_train ing_muscle_anaconda/anaconda_protocol#i-bodybuilder-program/ guidelines

Wayne has a point with there being two kinds of 'visible' muscle size.  The thing is you really need both of those for long term growth.  You have to get the volumizing going to increase the nutrients going into your muscles.  (Bodybuilders, and I was one, take it to extremes though, in effect stretching things out to hold more water.)

I have found though...that just this winter...by focusing on my deads and a solid workout...I have put on 20lbs.  It is not all fat...and I have started to trim some carbs and settled around 240lbs.  This is heaviest and strongest I have ever been...and didn't follow any fancy routine really.

Yates?  He was a freaken monster...his bro was large too...that maybe somewhat genetics.  :^)

well thats definitely true. I've asked everybody for ideas on the best program and have only ever given it 4-6 months before bailing so I can throw far. The only reason I'm considering this program is because the powerlifting/strongman moderators of the "Wannabebig" strength forum decided to choose 25 athletes and write a new program to put them all through and then advertise their results. I was asked to take part.

the program is not 6 x 6 at 1 particular % of 1rep max.

Here’s an example they offer with an ideal workout -

Bar x 6 reps (warm-up)
135lbs x 1(feel set)
185lbs x 1(feel set)
225lbs x 1(feel set)
240lbs x 6 (work set)
270lbs x 6 (work set)
300lbs x 6 (work set)
320lbs x 6 (work set)
340lbs x 6 (work set)

350lbs x 6 (work set)  Barely get the 6th rep.

Rack the bar. Rest as long as you need before attempting 2 more reps, approx 30-60 secs.
 
Rack the bar, breathe deeply for another approx 30 sec and try for another 2.
 
Repeat. And that's it.

The idea is that it combines a heavy weight, with a light enough weight so that fatigue doesn't limit the volume, but one is still in that 80+% weight range to develop limit strength.

the program author writes:

The intensity/rep range where muscle growth is the primary effect is between 70% and 85% 1RM which is roughly 5RM to 15RM, we narrow this down further, by looking at motor unit recruitment etc to between 5 and 8RM.
These intensities or rep ranges are not where most weightlifters and powerlifters focus their efforts, so in that sense, no this isn't a great program if your focus is on those sports.
However, to confuse things I include Wendler's 5/3/1 and he is predominantly working in that sub-maximal range with the aim of getting stronger. Andy Bolton rarely trains his deadlift at above 85% 1RM (he pulls a 1000lbs in competition), same with his squat, he does however now use a Westside template for benchpress (his weakness).

The point is that strength and size cannot exist without the other and that size is a long term adaptation to strength gains, but even so, if you want to be the best at any of those closesly related sports you'll need to focus on them, even if all that means is a slight shift in rep ranges. This program focuses on growing muscle.

W - dedicate 4 weeks of effort and see where you are . Follow the entire program to the letter. Do before and after pics .etc.

Nothing wrong at all w. doing new and different and adding muscle is always good.

 

 

Come to Alabama and train with me like Petur G did and you will be strong.  Ask him. 

Wayne, the HST site is very interesting.

What you are talking about is the essence of periodization.  In the old Soviet Union, athletes had training plans that spanned as far as five years into the future.  These were broken down into yearly or sometimes 18 month periods, then broken down into smaller and smaller increments based upon specific goals.  In military terms it's breaking down the strategic goal(s) into operational goals.

 

The program you are describing here would be one microcycle, say 8-20 weeks, within a macrocycle, possibly 12 months, within a mega cycle, up to five years.  It's goal could be to increase levels of limit strength or speed strenghth depending on the particular lifts and percentages of max performed.

Fred Hatfield promotes a similar system based upon the Soviets' peaking cycle, working up to 6x6 and peaking out at 2x2 with 100% of ones previous max for a 5% increase.  This is an 80 day cycle.  But it is preceeded by other foundation cycles.

 

For Highland Games, I use similar technique in the early part of year, prior to my pre-season goals and after a restoration period.  As the Joker said, "It's all part of the plan."

 

As to your question about hypertrophy, remember there are different types.  There's csytoplasmic hypertrophy on one end of the spectrum and myofribrillar on the other end.  The former developes slow twitch, dark red muscle cells that are essentially full of jelly.  The later develops fast twitch, white muslce cells that are densly packed, and also dense at a inter-cellular level.  For purposes of power athletes, including highland games, myofibrillar hypertophy is what you are shooting for.

Keep in mind that this is not a panacea.  Hypertrophy type is linked to the conditioning of your stretch reflex.  The Soviets see strength as a chain.  With starting strength on one end and absolute strength on the other.  Starting strength is best demonstrated by a sprinter or a base runner.  Training percentages at 55%-65%

 

Speed strength is best shown by Olympic lifters and track and field throwers. Training percentages are 70%-75%

Limit Strength is the realm of powerlifting. Training percentages 80%-85%

 

Absolute strength is best demonstrated by a person pushing on a two ton boulder as hard as they can.  Max effort 90%-105%.  The Soviets described this as lifting with full gear and steroids.

It's important that you train with Compensatory Acceleration.  In simple terms, using full force on each rep to move it through a distance as quickly as possible, while taking safety precautions to make sure you don't hurt yourself.

yeah I bailed. I was overly optomistic about doing over 200 reps of movement per workout.

I know what needs to be done to throw well this summer and fall and I have been doing it. "It" does not refer to d-bol by the way.

2010 all comes down to defending the World Team title. I will be ready and stronger. And 265.

 

tried my first cross fit class last night (just a trial...) was hard - but surprizing short.

I'd work in 6 week mini-cycles.  12 weeks is more of a full power cycle.  I'd give Pavel Tsatsouline's version of the Smolov squat cyle a try.  Marty Gallagher used this for both his bench and squat.  It's a good off-season shock treatment.  Basically it goes like this.

 

Week 1

Day 1 70% x 9 Rep x 4 sets

Day 2 75% x 7 Reps x 5 sets

Week 2

Day 1 80% x 5 Reps x 7 Sets

Day 2 85% x 3 Reps x 10 Sets

Week 3 & 4 Repeat + 10 lbs.

Week 5 & 6 Repeat + 15 lbs.  (Note, this is not 15 lbs. on top of the previous 10 lbs. increase.  It is 15 lbs. above the original percentage.)

 

Do that for bench and squat.  Throw in some nosebreakers, DB Overhead Presses and pullups on bench day at 4-6x6.  Good mornings and ab work on squat day, heavy 5x5.

 

After this workout go back to 5x5 cycled up on your bench and squat and then do a heavy back day ala Gallagher as presented in his Purposefully Primitive for six weeks.

 

These are shock treatments, not to be repeated over and over.  After this go back into a peaking cycles or your next preparation period.

Thanks Myles. After reading your response I am now motivated to go throw this morning and follow that up with some heavy pulling.