stength vs. hypertrophy

Discussion in 'Fitness & Nutrition' started by KingGargantuan, Jun 1, 2005.

Thread Status:
Not open for further replies.
  1. KingGargantuan

    KingGargantuan ♖♘♗♕♔♗♘♖

    Joined:
    Oct 4, 2001
    Messages:
    70,984
    Likes Received:
    36
    Location:
    VABeach
    I thought I read a routine somewhere that combines both, maybe I'm wrong.

    My thought is:

    Given a rep range of 1-12 reps, studies show that the low end of that range promotes more strength gains while the high end promotes more hypertrophy.

    If a person wants the best of both worlds, size and strength, does it make sense to combine both principles in one workout?

    Example
    John wants to be stronger in his bench but also wants a bigger chest. So on chest day he does:
    Bench - low reps, 1-3 reps, X number of sets
    Then some other chest movement, maybe even bench again, 8-12 reps, X sets.

    OR, combine them in each set. Bench - reps of 12/10/8/6/4/2 where the reps range from hypertrophy to strength.

    AND - if this isn't wasting time, then what about mixing up the order to do the Hypertrophy first or the Str portion first?

    1-3 reps then your 12 rep sets = str portion is first, hypertrophy second
    12 rep sets first, 1-3 rep sets last = hypertophy is first, str second so str workout "suffers".

    dunno if this makes any sense.

    and is there a scientific name for "strength"?

    hypertrophy = swelling muscles (for lack of better wording)
    __________ = strength gains
     
  2. sprite

    sprite Active Member

    Joined:
    May 20, 2003
    Messages:
    2,967
    Likes Received:
    0
    Location:
    MI, USA
    That is basically what Westside does. Low rep primary exercises that focus on absolute strength & explosiveness, and the rest of the exercises are done with the repitition method.
     
  3. Drewski

    Drewski New Member

    Joined:
    May 22, 2002
    Messages:
    11,340
    Likes Received:
    0
    Location:
    Scarberia aka Scarlem, ON
    isn't there a Westside for BBer's program? I would think that woudl give the best of both worlds
     
  4. KingGargantuan

    KingGargantuan ♖♘♗♕♔♗♘♖

    Joined:
    Oct 4, 2001
    Messages:
    70,984
    Likes Received:
    36
    Location:
    VABeach
    what's cp?
     
  5. btatedash

    btatedash New Member

    Joined:
    Oct 29, 2002
    Messages:
    2,507
    Likes Received:
    0
    Location:
    Midtown Atlanta, GA
    christophers's routine actually incorporates this to a degree. low reps w/ heavy weights for the main lifts, then a supplementary movement w/ a higher rep range (and thus less weight)

    like on the first day of his routine, you do bench 5x5, working up to very near your 5rm. then you do 2 sets of incline db presses, aiming for 12+ reps.

    I think that's why so many people on here are getting good strength and size gains on his routine, despite the fact that it is more designed for powerlifters instead of bb'ers
     
  6. btatedash

    btatedash New Member

    Joined:
    Oct 29, 2002
    Messages:
    2,507
    Likes Received:
    0
    Location:
    Midtown Atlanta, GA
    conjugated periodization
     
  7. KingGargantuan

    KingGargantuan ♖♘♗♕♔♗♘♖

    Joined:
    Oct 4, 2001
    Messages:
    70,984
    Likes Received:
    36
    Location:
    VABeach
    hmmmmmm
     
  8. Drewski

    Drewski New Member

    Joined:
    May 22, 2002
    Messages:
    11,340
    Likes Received:
    0
    Location:
    Scarberia aka Scarlem, ON
    conjugated periodization
     
  9. KingGargantuan

    KingGargantuan ♖♘♗♕♔♗♘♖

    Joined:
    Oct 4, 2001
    Messages:
    70,984
    Likes Received:
    36
    Location:
    VABeach
    ah right, maybe that's where i got this idea from.

    i could have sworn i read a program that had what you guys are saying is in chris' routine.
     
  10. milani

    milani "The best activities for your health are pumping a

    Joined:
    May 21, 2003
    Messages:
    1,545
    Likes Received:
    0
    Location:
    Orland Park, Illinois

    Maybe you did. christophers routine is not really "christophers routine". It is a modified Bill Starr workout that was posted on another board a while ago, and he brought it here because he thought a lot of people here need it (which is true), and it gave him good gains...
     
  11. GOGZILLA

    GOGZILLA Double-Uranium Member

    Joined:
    Jan 16, 2003
    Messages:
    10,760
    Likes Received:
    3
    Location:
    Plantation, FL
    search for the westside "I Need Mass" template or the Westside for Bodybuilders
     
  12. ACURA TL-S

    ACURA TL-S OT Supporter

    Joined:
    Apr 1, 2002
    Messages:
    45,453
    Likes Received:
    3
    Location:
    The South
    This is the basic concept of CP.
     
  13. therealdeal

    therealdeal New Member

    Joined:
    Aug 28, 2002
    Messages:
    7,775
    Likes Received:
    0
    Location:
    Canada
    Or you could compromise and do 6-8 reps in each set which would give you a mix of hypertrophy and strenght.
     
  14. KingGargantuan

    KingGargantuan ♖♘♗♕♔♗♘♖

    Joined:
    Oct 4, 2001
    Messages:
    70,984
    Likes Received:
    36
    Location:
    VABeach
    eh, i was doing that for awhile and i want to try something new.
     
Thread Status:
Not open for further replies.

Share This Page