Blending Strength and Hypertrophy

[Voxel]

I really like the 1-6 contrast.

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5 Best Loading Schemes for Size & Strength

For periodization ideas The Undulating Periodization Strength and Size program on Thibarmy is worth checking out as is this post

How to Periodize Main Lifts During a 12 Week Template?

What you can do is: Week 1: 5/4/3 waves Week 2: 6/5/4 waves Week 3: 7/6/5 waves Here you should shoot for maintaining the same weights from week to week while adding the 1 rep per set Week 4: 1/4 contrast Week 5: 1/5 contrast Week 6: 1/6 contrast Again, with the goal of using the same weights with the additional rep per set Week 7: Poliquin cluster (5 reps / 20 sec between reps) Week 8: Miller extensive cluster (4-6 reps /30-45 sec between reps) Week 9: Miller intensive cluster (3-4 …