May 16, 2017

Hybrid hypertrophy

Hybrid hypertrophy

Source: https://www.t-nation.com/workouts/hybrid-hypertrophy

If there's anything I'm good at, it's my ability to take relatively well known parameters and arrange them in a more effective way. I am excited to inform you that I have been experimenting with a new method that induces a metamorphosis of strength and muscle mass. Bob Dylan once sang "Times, they are a changin'." (Times are a changin'). In this respect, be prepared for what follows!

The burnout method

One method that comes up again and again in various forms in the field of hypertrophy training is the so-called "burnout method". Aside from the horrible name, some exercisers have found this method useful for building some muscle mass. This method basically consists of performing an exercise with pseudo-maximal strength parameters, followed by a submaximal set performed to muscle failure. The burnout method has shown its face in many forms and one of the better known methods is this one:

Exercise: squats (as an example)
Sets: 5
Repetitions: 10, 8, 6, 4, 2
Weight: 10 RM (maximum weight for 10 reps), 8RM, 6RM, 4RM, 2RM

Followed by:

Exercise: Squats
Sets: 1
Repetitions: 18-20 (until muscle failure)
Weight: 18-20RM

To summarize, the first five sets consist of increasing weights and decreasing repetitions while striving to recruit the rapidly exhaustible motor units with a high stimulus threshold. After training to maximal strength, a final set is performed with submaximal weight (about 60% of 1RM) until muscle failure.

Not a bad idea, but it has its flaws:

Flaw #1 - Training to muscle failure

Bad, bad and worse. Training to muscle failure is so outdated that I don't even want to discuss it here. Training to muscle failure induces excessive central nervous system (CNS) exhaustion. Successful training (of any kind) is all about managing muscle failure. For this reason, any method that induces excessive fatigue should be avoided.

Bottom line: the burnout method is all about performing the last set to absolute muscle failure and this should be avoided to keep the nervous system as fresh as possible.

Flaw #2 - Excessive parameters

If you try to go all out during a training session then you will run into problems and overtraining will be just around the corner. If you focus on improving one or two strength qualities during a single training session, then you will be much better off.

Bottom line: excessive sets + excessive repetition ranges + muscle failure = shitty results

Flaw #3 - Inferior maximum strength gains

I don't care if you have no desire to ever step foot on a powerlifting or weightlifting stage - you need to be aware of the importance of maximal strength training if you want to get muscular and strong.

Bottom line: the burnout method only results in modest strength gains, but at the same time possesses devastating effects on your hypertrophy efforts because recruitment of high threshold motor units is only emphasized in the middle portion of workouts.

Deficiency #1 and #2 are relatively easy to get rid of. As far as training to muscle failure is concerned, the only modification needed is to finish the set one repetition before reaching muscle failure.

Deficiency #2 (excessive parameters) can also be eliminated. You could simply replace the inverse set/repetition relationship with more constant parameters such as 3 x 3 or 5 x 5. But the biggest flaw (inferior maximal force gains) has not been addressed yet.

One of the most interesting observations I have made in the field of iron apparatus is that the nervous system "remembers" the last set best. This is similar to a three-hour seminar: they usually only remember the final statements. The same seems to be the case with training with weights.

This is why the traditional burnout method makes your nervous system remember a light weight that primarily challenged the fatigue-resistant motor units. This is bad news if this happens week after week, as you will quickly lose maximal strength.

But wait, you don't care about your maximal strength and are only concerned with building muscle mass, right? Please re-read the conclusion of deficiency #3 above before I search and choke you!

The solution

I've found a better way. If you incorporate the following method into your next hypertrophy phase, you will become more muscular and stronger than ever before. This method is based on three important principles:

Avoiding absolute muscle failure.
Maintaining relatively constant parameters that will not completely confuse your nervous system.
Achieving greater maximum strength gains.

Here's how it all works: First, on the first multi-joint exercise, you will perform 3 to 4 sets until you reach a 3RM weight for that exercise. A 3RM weight represents a weight that you cannot move more than three times without decreasing the form of the exercise execution. If you have to compromise form to complete the third repetition, then reduce the weight by 2.5% and try again.

Then choose another exercise for the same muscle group and perform 12 to 14 repetitions, finishing the set one repetition before reaching muscle failure.

Finally, perform a set of 2 to 3 repetitions with the same basic exercise you started with. Often you will not be able to complete all three repetitions with the same weight you started with, but you should be able to complete at least two repetitions. This will effectively re-recruit the high threshold motor units so that your CNS will not remember a light weight on the last set.

Keep in mind that this is not a pure maximal strength program - this is a hypertrophy based program that also produces maximal strength gains.

The program

I've called this program "hybrid hypertrophy" because it combines several different methods in the same training session. Up to this point, most of my programs have focused on training a single strength quality during a training session. Because this program combines multiple methods in one workout, you'll be able to do it for up to four weeks before switching programs. (Some of my clients have run this program for up to six weeks without losing its effectiveness, but stick with four weeks as a starting point).

Note: Please do everything in your power to stick to the following exercises. I've tried to choose exercises that can be done in virtually any gym - whether it's a commercial gym or a home workout room. Each day consists of specific exercises that I find most useful from my experience.

Day 1

	Exercise	Sets		Weight	Rest
A	Bench press with close grip	3	3	6/5/3RM	1 min.
B	Barbell tricep press lying down (skull crusher)	1	12-14	14RM	3 min.
C	Bench press with close grip	1	2-3	3RM
D	Deadlift *	3	3	6/5/3RM	75 sec.
E	Front squats	1	12-14	14RM	3 min.
F	Deadlift *	1	2-3	3RM
G	Pull-ups with more than shoulder-width undergrip	3	3	6/5/3RM	75 sec.
H	Dumbbell pulldowns on the reverse incline bench or pulldown on the cable with straight arms (straight arm cable pulldown)	1	12-14	14RM	3 min.
I	Pull-ups with more than shoulder-width underhand grip	1	2-3	3RM

* Shoulder-width foot spacing. Keep your torso as vertical as possible.

Day 2

Workout free. Perform 15 to 20 minutes of jogging, walking uphill (for calf development or GPP training.

Day 3

	Exercise	Sets	Rep.	Weight	Rest
A	Power clean	3	3	6/5/3RM	75 sec.
B	Squats	1	12-14	14RM	4 min.
C	Power Conversion (Power Clean)	1	2-3	3RM
D	Sit-ups with feet engaged *	3	3	6/5/3RM	1 min.
E	Cable crunches or Swiss ball crunches	1	12-14	14RM	3 min.
F	Sit-ups with feet hooked in *	1	2-3	3RM
G	45 degree barbell or dumbbell incline bench press	3	3	6/5/3RM	1 min.
H	Dumbbell shoulder press standing * *	1	12-14	14RM	3 min.
I	45 degree barbell or dumbbell incline bench press	1	2-3	3RM

* Sit-Ups - Hold a dumbbell in front of your chest to increase resistance.

* Standing dumbbell shoulder presses - palms facing each other throughout the movement.

Day 4

Workout free. Perform 15 to 20 minutes of jogging, walking uphill (for calf development or GPP training.

Day 5

	Exercise	Sets		weight	Rest
A	Dips	3	3	6/5/3RM	1 min.
B	Lying tricep press *	1	12-14	14RM	3 min.
C	Dips	1	2-3	3RM
D	Rowing seated on cable or barbell rowing bent over * *	3	3	6/5/3RM	1 min.
E	Dumbbell side raise for the rear shoulder muscles * * *	1	12-14	14RM	3 min.
F	Rowing seated on cable or barbell rowing bent over * *	1	2-3	3RM
G	Rack pulls or partial repetitions deadlifts with dumbbells or a barbell	3	3	6/5/3RM	75 sec.
H	Box squats * * * *	1	12-14	14RM	4 min.
I	Rack pulls or partial repetitions deadlifts with dumbbells or a barbell	1	2-3	3RM

* Prone tricep presses - Perform this exercise with a SZ bar if available. If not, use a barbell or dumbbells with palms facing each other.

* * * Rowing - Use a shoulder-wide underhand grip (palms facing up) for both exercises.

* * * Dumbbell side raises for the rear shoulder muscles - lie on your stomach on an incline bench with a 30 to 45 degree incline and perform dumbbell side raises. You can also perform this exercise standing with your upper body bent forward.

* * * * * Box squats - Use a box or weight bench that allows your hip joint to be lowered slightly below knee level.

Day 6

Workout-free. Perform 15 to 20 minutes of jogging, walking uphill (for calf development or GPP training.

Day 7

Completely exercise free

Push the limits

This program pushes the limits of recovery, but the results will be exceptional if you use this method during a period of low stress and enough sleep. The results will blow you away.