If you're a power lifter, chances are you're following some sort of strength training program. A typical strength training program such as Wendler 531, Westside Barbell, or Stronglifts to name a few, have you hitting basic pushing, puling, and squatting movements with heavy weight and low reps every week. For the most part, you'll also be doing assistance work which resembles bodybuilder style isolation exercises for higher reps. These assistance exercises are beneficial to power lifters because they help in gaining strength. Essentially it's a combination of myofibrillar hypertrophy and sarcoplasmic hypertrophy.
Showing posts with label Hypertrophy. Show all posts
Showing posts with label Hypertrophy. Show all posts
Thursday, February 28, 2013
Power lifting, bodybuilding, or both?
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If you're a power lifter, chances are you're following some sort of strength training program. A typical strength training program such as Wendler 531, Westside Barbell, or Stronglifts to name a few, have you hitting basic pushing, puling, and squatting movements with heavy weight and low reps every week. For the most part, you'll also be doing assistance work which resembles bodybuilder style isolation exercises for higher reps. These assistance exercises are beneficial to power lifters because they help in gaining strength. Essentially it's a combination of myofibrillar hypertrophy and sarcoplasmic hypertrophy.
If you're a power lifter, chances are you're following some sort of strength training program. A typical strength training program such as Wendler 531, Westside Barbell, or Stronglifts to name a few, have you hitting basic pushing, puling, and squatting movements with heavy weight and low reps every week. For the most part, you'll also be doing assistance work which resembles bodybuilder style isolation exercises for higher reps. These assistance exercises are beneficial to power lifters because they help in gaining strength. Essentially it's a combination of myofibrillar hypertrophy and sarcoplasmic hypertrophy.
Sunday, February 24, 2013
Hypertrophy - lift to failure or not?
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For as long as I can remember I've done the typical pyramid style sets to failure. For example, bench press would look something like 4 sets starting at 10-12 reps, adding weight to each set and fatiguing the muscle to absolute failure at about 6 reps by the last set. Sometimes incorporating forced reps, negatives, drop sets, etc. This worked great, all good stuff. However, I'm realizing I haven't made any gains in muscle mass in a really long time.
For as long as I can remember I've done the typical pyramid style sets to failure. For example, bench press would look something like 4 sets starting at 10-12 reps, adding weight to each set and fatiguing the muscle to absolute failure at about 6 reps by the last set. Sometimes incorporating forced reps, negatives, drop sets, etc. This worked great, all good stuff. However, I'm realizing I haven't made any gains in muscle mass in a really long time.
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