I’m currently focussing on strength and size (I don’t really like blending stuff too much) and would like to try the following, alternating between hypertrophy and strength fases:
Cycle 1: 5/3/1 with hypertrophy template - without jokers and without FSL, because the volume will already be high with my assistance work.
Cycle2 (right after cycle 1): 5/3/1 with week 2 and 1 switched - with jokers and FSL, but less volume overall.
I would go for a PR on my main lifts in week 6. After week 6, I’d go back to a hypertrophy cycle and start over. Is this dumb or ok? Or are hypertrophy and strength fases better done for longer periods before switching?
To gain weight intelligently takes time, far more than one 6-week cycle. Use the hypertrophy template for several cycles and get the most out of it. I suggest no less than 6 months along with a highly caloric, yet fairly clean eating plan. You must eat for the template to work, but don’t just get fat real quick and feel accomplished because the scale moved and your shirts are tighter. I have done that more than once in my life. It does nothing but waste your time because when your strength phase rolls back around, you’re putting up about the same numbers but looking and feeling like a fat turd.
Learn from my mistake. Be consistent with your lifting (the hypertrophy template in your case) and be patient while gaining weight. Do it right the first time!
Ok, thanks for the quick reply. I would still do conditioning in both phases anyway. I don’t believe in being fat but strong either. Eating big has never been a problem, though. The “problem” is that my numbers always stay the same during hypertrophy phases, there’s zero progress. Which is probably the point because you’re focusing on size, but I feel I have to be on a dedicated strength routing for my numbers to move. Has this been your experience as well?
Some lifts have gone up when I have focused solely on size, others remained the same. Everyone is different. Whatever you decide to do, be unwavering in your approach and attack one goal at a time for an extended period of time.
Regarding conditioning, keep it fairly minimal if you are going for size. Break your muscles down and then maximize recovery. Too much conditioning will hinder that process.
Which templates do you like most for hypertrophy and which ones for strength?
Ok, I’ve checked the beyond book again and will complete the 13 week BBB program. What would be the best way to incorporate dips into BBB?
If you are going to use them as your 5x10 movement, make sure your shoulders are used to them beforehand. Also, I would stick with bodyweight only. If you can breeze through 5x10, slow the eccentric portion of the lift and don’t pause at the lock-out. Work the muscle, not the movement!
You could do dips on either upper body day, doesn’t really matter.
I’ve done 10x10 BW dips in the past and like keeping them in my training:) Thanks for the advice.
This is your entire problem. You hedge and can’t make up your mind - pick something and do it.
“Ok, thanks for the quick reply. I would still do conditioning in both phases anyway. I don’t believe in being fat but strong either. Eating big has never been a problem, though. The “problem” is that my numbers always stay the same during hypertrophy phases, there’s zero progress.”