How To Program Hypertrophy For Powerlifting

[@deadcakesandpanlifts2019]

the beard looks sick af Mike, keep it

[@michaeltuchscherer9322]

Thanks!

[@GSteinbrink]

When's Mike's bodybuilding debut? Looking absolutely stacked. Thanks for the great information as always, y'all!

[@ReactiveTrainingSystems]

Garrett Steinbrink he’s currently training for the IPFBB pro

[@michaeltuchscherer9322]

Aww shucks. You guys....

[@bennygilligan]

Brilliant Mike, I wonder could you work up to a single @8 and take a bigger percentage off the bar for your back down sets and do higher reps

[@michaeltuchscherer9322]

Yeah absolutely and option

[@Isaac-fx2do]

Great video!

[@jaymills1720]

Hey got a real camera. A mic. A beard. My boy has growned up!

[@differentspirits4157]

That last point seems super-important: once you're in Bondarchuk/ES territory, the guiding problem becomes transfer rather than any normally sequenced build-up towards specificity. In the nature of exploring different PDSFs an athlete will eventually get stale with heavier weights and lower reps anyways (i.e., the transfer will dry up), so that you're pretty much forced to try out something "hypertrophy-ish" at some point. And then you just follow response: if the athlete gets a huge pop out of that PDSF you can start to explore that kind of work more frequently, and even if the response isn't so great you can still explore variations on the theme in the off periods to see if anything starts working. Sound right?

[@michaeltuchscherer9322]

Sounds right on to me!

[@JohannesDalen]

Is work capacity something you ever consider when writing a dev block for a powerlifter, or do you think that is just something that takes care of itself after a few weeks? What your take on the importance of work capacity in general?

[@anthonymurphy6404]

Great information as always Mike 👍👍👍👍

[@milawhiteway1180]

Mike what's your thoughts on the notion that long term, hypertrophy is the biggest driver of strength gains after the neural adaptions you see early on slow down markedly? I.e. More muscle cross sectional area= more potential force production ( I may have paraphrased slightly)

[@michaeltuchscherer9322]

I think that's fine. But I think there might be more to neural adaptation than some give credit for. I still find things I'm doing inefficiently or errors with high intensity training that I don't find with low intensity training. So SOME high intensity seems to be a good idea, but then the question is how much. And the answer is it depends on the person. The ES approach can help you figure out how much for each individual.

[@milawhiteway1180]

Thanks Mike, RTS is the truth Keep up the good work 👍

[@joeherrera63]

Peak beard Mike. Looks strong.

[@123peterjackson]

My best strength gains seem to come in hypertrophy blocks. Whenever the intensity is cranked up and reps low I just frazzle out. That 6 to 10 rep range at RPE 8/9 (6@8 for deadlifts for example) seems to be the golden spot.

[@burger00]

pastrychefbourn I also get quite good strength gains on hypertrophy block

[@ReactiveTrainingSystems]

pastrychefbourn this is a relatively common experience that we have with athletes. Some people simply don’t respond well when the intensity is cranked up. Now, we can get creative with that concept though. Perhaps x2@9 isn’t feasible, but x2@6 is feasible and they might actually progress like that.

[@milawhiteway1180]

@@ReactiveTrainingSystems yes Russ Orhii seems to do a lot of his singles like this, singles @6 and 7 and doesn't often seem to go above that. Although it could be because he's a elite level lifter and those singles involve massive weight.? Do you find that generally with elite level lifters at RTS or is it more a case of depends on the individual?

[@JoeyCentral]

Makes sense. You can’t get stronger if you don’t build muscle. It’s simple science really.

[@johntrains1317]

Wel said

[@tstreino]

recently im stuck in 3 rep sets with same weight and can’t make progress with that i guess time for switching up a little

[@ReactiveTrainingSystems]

It's definitely a good idea to experiment with some new protocols! You'll not only learn about what you like, but also more about what you don't like and what produces a positive/negative response.

[@tstreino]

Reactive Training Systems thank you for your opinion and helping with informative video as always!

[@Jmack7861]

If someone seems to get way too fatigued from higher reps in a hypertrophy block with the main lifts, would it be wise to increase the accessory volume or stretch the total reps for the day out through more sets? (Instead of 4x8@8 8x4@6 or 7)?

[@differentspirits4157]

If I'm following this whole Emerging Strategies deal, I think the point is that those are both valid approaches, so that the question ends up being which seems likely to work best with a given athlete. I'm gonna guess (the RTS staff might disagree) that *any* ES approach with highish reps on the main lifts is a recipe for feeling pretty crappy. It's lots of reps week after week, you're not going to feel great. But that's probably fine if the actual data shows that it's working and so long as you're not doing that kind of programming, like, all the time. The whole idea here is you just try what you think might work, so long as it isn't something you've tried recently, so long as you keep the dosage steady, and so long as you're watching the data charts.

[@fares.b1301]

He didn’t answer the question,he just said how we can use it not how we program.

[@hernanfrette7300]

Dijo disminuir la intensidad y aumentar el rango de reps puede ser una buena idea, tambien hablo de la especificidad de los ejercicios.

[@benjaminwetscher9614]

🙏🏼