transition hypertrophy to athleticism

[nismo80]

(basically want to continue size gains, but get endurance back...)

27 6'0 recently got to 185 6.8% bf. 20 lbs gained of lean muscle this month and happy about it.

BUT

I love sports. I gave up on A LOT of cardio over the years to gain muscle. But as an athlete first how do I transition from hypertrophy to athletic muscle without losing what I worked/ate so hard to gain?

I play bball once a week and started football again. Still quicker than most, but like I figured, the weight tires me a lot quicker. Hamstrings start pulling since not used to running so much anymore and endurance fibers have been somewhat ignored. Plus some joints are nagging me from supporting all the weight and pounding if I play.


Thought I wanted to stop at 190 and not reach 200. But now I'm curious how 200 will look on me then perhaps "cut" by getting back in cardio shape and shed some weight?

I planned on slowing down once at a weight around 195 and just maintain it with less work. But I definately want to stay in athletic shape and am concerned about falling below 170 again.


Should I slow my hypertrophy work and try to find a balance of more cardio with heavy lifting? If so how? I can't imagine resting and eating even more to recover trying to achieve both again. Must one really choose to be big or athletic unless a pro???

 

[P-funk]

there is so much rambling there that I can't figure out what the hell you really want to do.

it seems to me like you don't understand much about properly designed training programs or how to balance your lifting with your conditioning work.

please post your current exercise routine.

 

[nismo80]

there is so much rambling there that I can't figure out what the hell you really want to do.

yeah i pretty much want it all.

just finished 3 days a week of
5x5 front squats
5x5 inc bench
2x8 split squats
2x8 single row

5x5 pullups
5x5 clean press
2x8 situps
2x8 pull throughs (lower back)

5x5 deadlifts
5x5 dips
2x8 reverse hypers
2x8 sitting rows

warmup 3 minutes, stetch afterwards.
ate like crazy and gained 20lbs.

2 more phases left in my hypertrophy program, but already noticing loss in endurance. i want size and endurance. seems impossible though.

 

[P-funk]

you need to prioritze your training. you can't develop everything at once. have phases.

phase 1: work capacity
phase 2: strength
phase 3: power and sports specific preparation

 

[VILBAUGH]

you need to prioritze your training. you can't develop everything at once. have phases.

phase 1: work capacity
phase 2: strength
phase 3: power and sports specific preparation

I beg to differ, whos to say he cant develop everything at once? why the hell not? Athletisism is the goal here, soccer, o lifting, cage fighting, bball.


practice and train major lifts; deadlift, clean, squat, presses, C and J, and snatch. Similarily learn the basics of gymnatics; pullups, dips, ropeclimb, pushups, situps, presses to handstand, flips, splits and holds.
Bike, row, swim, run etc. hard and fast...
Mix these elements in as many combinations and patterns as creativity will allow, routine is the enemy, keep workouts intense.
crossfit.com

 

[P-funk]

I beg to differ, whos to say he cant develop everything at once? why the hell not? Athletisism is the goal here, soccer, o lifting, cage fighting, bball.


practice and train major lifts; deadlift, clean, squat, presses, C and J, and snatch. Similarily learn the basics of gymnatics; pullups, dips, ropeclimb, pushups, situps, presses to handstand, flips, splits and holds.
Bike, row, swim, run etc. hard and fast...
Mix these elements in as many combinations and patterns as creativity will allow, routine is the enemy, keep workouts intense.
crossfit.com

training concurrently is fine. there is a time and a place for it. Certain things take specialization to develop however. if you are trying to develop strength, it is difficult to develop other qualities at an equal amount as something will suffer. By prioritizing things, you can adequatly work that quality with the proper volume and intensity. That is not to say that other qualities should be ignored, during specilization phases of training. However, they are not prioritized so the overall training volume devoted to those qualities is lower, while developing the main quality of the phase you are in.

 

[LAM]

training concurrently is fine. there is a time and a place for it. Certain things take specialization to develop however. if you are trying to develop strength, it is difficult to develop other qualities at an equal amount as something will suffer. By prioritizing things, you can adequatly work that quality with the proper volume and intensity. That is not to say that other qualities should be ignored, during specilization phases of training. However, they are not prioritized so the overall training volume devoted to those qualities is lower, while developing the main quality of the phase you are in.

that's a big ditto!

you should pick up one of Tudor Bompa's early books on Periodization. it will take the guess work out of many questions that you may have and you will learn how to optimize your training for both your short and long term goals.

 

[ALBOB]

20 lbs gained of lean muscle this month

20 pounds in ONE MONTH?!?!? What the hell are you taking??? I want some of it.

 

[nismo80]

20 pounds in ONE MONTH?!?!? What the hell are you taking??? I want some of it.

ate 6 meals a day. lots of egg whites and omega 3 eggs, oatmeal, cereal, whole yogurt with whey, fruit veggies, chicken sausages, quinoa, tuna, yams, cheesburgers, whole grain bread. every workout had a protein/carb shake before during and after. multi-vit and fish oil only supps. just made myself eat all day. taking 1-2 days to rest between workouts helped too.

I always overtrained, ate way too little and no rest. guess my muscle was waiting for me to let it grow?

 

[nismo80]

you should pick up one of Tudor Bompa's early books on Periodization.

ok i just did thanks

 

[Yanick]

that's a big ditto!

you should pick up one of Tudor Bompa's early books on Periodization. it will take the guess work out of many questions that you may have and you will learn how to optimize your training for both your short and long term goals.

Do my eyes deceive me? Where the fuck have you been dude? Welcome back!

 

[P-funk]

Do my eyes deceive me? Where the fuck have you been dude? Welcome back!

no....where the fuck have you been?

 

[Yanick]

no....where the fuck have you been?

busy busy busy. school, clinicals, work, seeing a girl. its killing me...i've lifted like once in the past month and i won't even get into what my diet looks like. we have to catch up dude, you have the same number? How's things in the desert?

 

[P-funk]

busy busy busy. school, clinicals, work, seeing a girl. its killing me...i've lifted like once in the past month and i won't even get into what my diet looks like. we have to catch up dude, you have the same number? How's things in the desert?

same number, yes.

been up to the same shit.

in 2 weeks I start a year long massage therapy licesure program so that I can do soft tissue work on the athletes and also so that I can qualify to take the Active Release Techniques courses....fun shit.

 

[Yanick]

in 2 weeks I start a year long massage therapy licesure program so that I can do soft tissue work on the athletes and also so that I can qualify to take the Active Release Techniques courses....fun shit.

Have i told you that you're my hero? Seriously, you are a sick fuckin bastard. How many letters do you have after your name? I'm still working on getting those first two, i can't wait...its driving me crazy.

 

[P-funk]

the only thing the letters mean is that I have paid more money for school than anyone else.

 

[ALBOB]

the only thing the letters mean is that I have paid more money for school than anyone else.

And you're STILL as dumb as a box of rocks.

You coming to the Mr. O this weekend?

 

[P-funk]

And you're STILL as dumb as a box of rocks.

You coming to the Mr. O this weekend?

yes, this is true.

no, unfortunately, I won't be able to make it to teh Olympia this year.

 

[nismo80]

okay i understand the phase concept. my current program has strength as phase II.

problem is that after playing football last week and bball today, my hams fatigued and started pulling hard both times.

so I need rest right?

thing is that prior i have been resting to recover my joints and muscle from the heavy phase I.


Should I stay with specific phases. Or since I'm athletically active year round to do more of a cross-training? Is it possible to focus hypertrophy for upper body while strength, speed, endurance lower body? while not being as effective but still progressing? really don't want more size for lower body.

 

[P-funk]

okay i understand the phase concept. my current program has strength as phase II.

problem is that after playing football last week and bball today, my hams fatigued and started pulling hard both times.

so I need rest right?

thing is that prior i have been resting to recover my joints and muscle from the heavy phase I.


Should I stay with specific phases. Or since I'm athletically active year round to do more of a cross-training? Is it possible to focus hypertrophy for upper body while strength, speed, endurance lower body? while not being as effective but still progressing? really don't want more size for lower body.

what do your current phases look like?

when is your offseason?

Training concurrently is a good option at times. It sounds like it might be a good idea for you given your current sports commitments. But, that is going to depend on the sports you are playing and how much time you are devoting to competition and practice.

 

[nismo80]

really don't have an offseason. play bball wednesdays (2 hours), but more if my lifting is less demanding (45 min a day), never more than 3x/week. just started football saturdays. I use bball for cardio and football for fun.

my true season is snowboarding Dec-March. that is what I really want to be ready for and enjoy the most.

My long term goal is to continue improving my athleticism. short term add ~10 more pounds.

my next phase is:
for 1st 2 exercises using 2 waves: reps 4/3/2. 1st wave 80-90%. 2nd 90-105% (if possible),
exercises 3&4 2/8-10.
3 min rest between sets
with 2 days rest between A,B,C

A
DB Deadlift (since no trap bar)
Flat Bench
----
Cable Ext Rot
BB rollouts

B
Hang Snatch
Mil Press
----
Russ Twists
Prone Row

C
Squats
weighted Pullups
----
Hang Leg raises
Cable Rows to neck

 

[P-funk]

how long have you been doing that?

why are you always using a wave and how many weeks do you use it for?

you need to read the stickies and learn to set up efficient programs. this is all over the place.

 

[nismo80]

no, this will be my workout for next month- 6 weeks. last month did the routine up top. it's all designed to increase size, but this 2nd of 3 phases says to focus on strength. the 2 waves are only for 1st 2 exercises each day.

the 1st phase showed such good results, and this 2nd sounds good to me. I'm waiting for my Bompa book to arrive.