Thread: Power and Hypertrophy in same workout

do a search for DaleMabry's article on this type of grouping in a traiing program. (you will have to search for it because he is to modest to put it with the stickies).

I would train all my power exercises first and then move onto hypertrophy instead of one after the other like you have it (ie...power bench/hypertrophy bench) because you will start to get to fatigued to keep up in the later exercises/sets.


also, that is a lot of pressing for one session. I would defenitly get some pulls in there for balance.

here it is:

conjugate training by Dale

thanks

I don't think you would accomplish your goal with the way you have it set up. As P said, doing 2 sets of power followed by 2 sets of hypertrophy prolly wouldn't be too good. For one you will be wiped for your next power exercise. Second, you won't see much lactate accumulation with only 2 sets of 8 reps, which is a factor in hypertrophy training.

The way I went about it was to have 3 sets of 10 (I am thinking I may have to go back to 3 sets of 12, not much lactate in yesterday's workout) for the hypertrophy portion and do it all at the end with assistance work. You can do it with compound movements, but moving it to the end would allow you to get power when you want it. I would imagine doing it your way would allow fatigue to set in more quickly for the power exercises, especially if you rest for under 60 seconds between hypertrophy sets. You could, in theory, do much slower eccentric reps for hypertrophy if all you are looking for is hypertrophy in the hypertrophy portion. You would prolly want to drop total reps big time if you did that. If you are looking for something more performance enhancing I would say just stick to the rep/set/rest scheme for hypertrophy that is outlined above.

i added your article to the traning 101 sticky.

also, there is no need to do power on every exercises and especailly on things like pec flyes and pressdowns. I don't know what you want to accomplish with that?

I would do something like maybe a plyometric exercise, a power exercise (bench throw, speed bench with bands accomodating resistance) and then my hypertrophy/assistance work. Or even drop either the plyo or the speed bench and go with one power exercise,.

I wish I had access to bands or chains, it would give me so many more options.

Originally Posted by Dale Mabry

I wish I had access to bands or chains, it would give me so many more options.

if you go to ironwoody.com you can get the bands for cheap. The intermediate pack which consists of a pair of super mini's, light and med. bands is only $90. Way cheaper then the jump stretch. Tehy are good bands too. I ordered mine from there.

the chains are cool but they are fucking a pain in the ass to lug them around to the gym and shit. If I had my own place to train in a garage I would have chains though. I like their set up better then the bands. The resistance feels difference. The bands really hammer your core. I throw a med. band over the middle of the BB and stand on it and do RDLs and RDLs with a shrug (kind og like a clean pull but with out toe raises because I am standing on the bands) and my abs are sore for days after.

I dare you to raise up on your toes with those. Post a video if you do.

Originally Posted by Dale Mabry

I dare you to raise up on your toes with those. Post a video if you do.

lmao.....I just may do it for the purpose of posting a video of what not to do.

Keep that video away from kenwood...Or maybe don't keep that video away from kenwood.

Originally Posted by Dale Mabry

I don't think you would accomplish your goal with the way you have it set up. As P said, doing 2 sets of power followed by 2 sets of hypertrophy prolly wouldn't be too good. For one you will be wiped for your next power exercise. Second, you won't see much lactate accumulation with only 2 sets of 8 reps, which is a factor in hypertrophy training.

I thought it was a product, not a factor?