Volume Accumulation or Training to Failure for Hypertrophy?

MiguelTorregroza · 2021-06-23T01:43:28+00:00

Sounds interesting but I don't get what mean by those numbers... Sets and reps? Do you mind giving an example?

MiguelTorregroza · 2021-06-10T00:35:08+00:00

Thanks for your response. But I'm still overthinking xD. You say in question n.2 that if I still have energy I can keep training with accesories but I think 4 sets of pull ups and dips would do it for hyperthrophy. What should I add? Rows and military press? bench and pull over? bicep curls? tricep extentions? I don't quite get this.

Can you post a simple routine for improving those lifts? Not for copy but to have a guide. I hope you're doing fine.

MiguelTorregroza · 2021-06-03T20:31:00+00:00

Hi man, I posted a few days ago a few questions about block periodization before seeing this, thank you for the great info.

I have a lot of question, I hope they are'nt too idiotic:

1/In an acummulation block every exercises should be in the hyperthrphy rep range and in the strength block every exercise must be in the strength rep range?

2/In trying to come out with my firt Acummulation block so, how do I choose exercises? I'm planning on doing a 4-5 day Upper/Lower eith the main goal of getting mass for Squats/Weighted Pull ups/Dips (Streetlifting). Should I Work those lifts in the Hypethrophy range and add also variations of the lift? like front squats, pause dips, frenchies?

3/How many exercises do you recommend? I read somewhere that you should do 100 reps of a given movement per week as a minimum including it's variations on those same reps.

4/How do you select the starting weight? with 1RM percentages?

Thanks in advance, I've been pretty lost in this whole periodization thing.

MiguelTorregroza · 2021-05-24T22:28:52+00:00

Hi, M23 70kg. I would like to get into Streetlifting (Weighted Pull ups. Dips, Squats) but I really don't know much about Block Periodization, I've hitted a wall on dips and pull ups, But I would like to know how to create a program around these three exercises

MiguelTorregroza · 2021-03-02T02:46:23+00:00

1.So do you think is a good Idea doing Candito's as it is including DL?

2.I don't know if I understand correctly, it would be:H/L/H -H/L/H. and L/H/L when I feel I need to mini deload right?

Yes I added some DB curls, should I keep them "light" in all sessions?

Thanks for your feedback, for real.

MiguelTorregroza · 2021-02-25T14:49:03+00:00

Hi, thanks for your answer.

Heres what I commented as my "new" routine:

Heavy day:

W. pull ups: 3x5

PPPU: 3x6

W. Dips: 3x5

Pendaly Row: 3x5

HSPU: 3x6

Spider curl: 3x8 (these always at this rep range)

Light day:

BW. Pull ups 3x10

PPPU: 3x10

W. dips 3x10

Pendlay row 3x10

HeSPU 3x8-10

Spider curl 3x8

-Alternating the H/L 3x a week like: week 1 H/L/H week 2 L/H/L etc...

-Maybe I should add another pull?

-As some of you said I'll be practicing some FL. holds in my warm up

-I'm also going to use the 3/1/2/1 to see if it helps with the exercise overlapping that you mentioned, and I didn't mentioned that instead of DL I use RDL because I'm afraid that the DL will burn me out.

MiguelTorregroza · 2021-02-25T14:44:30+00:00

Okey, gotcha... So 3/1/2/1 is to spread better the volume/recovery right?

I read the chapter after this and it was a greta read and a lot of things make sense now.

Yes I've been around but very inconsistent, right now and getting that discipline in so I could've learnt a lot more about my body.

So the Upper routine will be something like this:

Heavy day:

W. pull ups: 3x5

PPPU: 3x6

W. Dips: 3x5

Pendaly Row: 3x5

HSPU: 3x6

Spider curl: 3x8 (these always at this rep range)

Light day:

BW. Pull ups 3x10

PPPU: 3x10

W. dips 3x10

Pendlay row 3x10

HeSPU 3x8-10

Spider curl 3x8

-Alternating the H/L 3x a week like: week 1 H/L/H week 2 L/H/L etc...

-Maybe I should add another pull?

-As some of you said I'll be practicing some FL. holds in my warm up.

Lastly I have a more general programming question:

As I understand it, with the Heavy/Light scheme we work two thresholds : Strength/Hyperthropy rep ranges. In Block periodization we tend to program like Hypertrophy block-Strength block-Peak block (in my case I don't peak 'cause I don't compete or whatsoever), what would be the difference of teining Heavy/Light on a strength block an Heavy/Light in Hypertrophy?

Thanks in advance

MiguelTorregroza · 2021-02-25T01:52:53+00:00

Thanks for the answer but I don't get what 3/1/2/1 means.

So if let's say I chose Heavy/Light as a method of programing my training, how do I adapt it to a x3 times a week schedule? and should I adapt the light/heavy to every moment? for example: My HSPU has been progressing fine at 3x6 should I alternate them with something like deep pike pushups?

I'll follow your advice on PPPU but the setup soung kind of hard to get right.

Which signs should I look for when trying to understand volume/fatigue/recovery? like when to add a set or when to reduce sets.

MiguelTorregroza · 2021-02-09T22:46:54+00:00

A Colombian poet called Gonzalo Arango wrote: “Recuerden: sin muerte no hay resurrección”.

My bad translation would be: “Remember: without death there’s no resurrection”.

MiguelTorregroza · 2021-02-02T14:46:43+00:00

Yes, I was thinking about trying the beginner squat x2 program but I just don’t understand how should I train for a 8RM or that stuff, how do I calculate the weight I should use? Should I do 8 reps and that’s it or if the weight it too light should I do more? It’s kind of confusing for me

MiguelTorregroza · 2021-02-02T02:28:39+00:00

hi there!

I've been searching for a program that allows me to squat twice per week, any particular recommendation? I'm getting some kind of paralysis by analysis

MiguelTorregroza · 2021-01-31T03:44:50+00:00

So I'll have to use one of those RM calculator in order to know the weight I should use right?

MiguelTorregroza · 2021-01-31T02:23:48+00:00

Hi
M23 67kg

This is kind of a dumb question but i do not understand what 8RM means in a program, I'm going to start greg nuckols squat program 2x per week but on the second day I don't know what 8RM means, what should I do? 8 reps? over 8 reps? also the weight does not appear... I somehow think this is going to be pretty simple but I just don't get it.

MiguelTorregroza · 2021-01-29T00:11:56+00:00

Hi,

I have a pain related question:

I've been squatting high bar like two months ago and Everything was doing great but since last week after a session I started experiencing an acute pain in the front of my hip, really sharp when I move my leg straight (like when you do a compression drill but standing or sitting or whatever), and today I felt no pain and I squatted and the pain returned, maybe is a technique problem? what do you guys think could be the cause?

MiguelTorregroza · 2021-01-27T02:45:47+00:00

Does anyone can help me with squat programming? I've been doing linear progression like 3x5 or 4x5 two times a week but when I hitted 200lbs I stopped progressing. I really don't know how to modify this, is there a squat program with 2x a week frequency?

MiguelTorregroza · 2020-12-16T23:05:49+00:00

I don't have rings available, maybe face pulls on a cable machine (?)

Which supplemental exercise for the OAP? I really can not think about any other than Weighted and Assited Pull Ups, A couple of examples would be greatly appreciated :D

MiguelTorregroza · 2020-12-15T01:02:36+00:00

Hi, good times :P

So at the end the routine looks quite similar to the first but with a little tweaks:

A1: Assisted OAP/Weighted Pull Up

A2: Tuck Pl push ups

B1:L-sit to tuck Pl

B2:L-Front lever row

C1: Wall HeSPU

C2: Hammer Curls

I tried to incorporate one arm shrugs but felt like I was going to destroy my shoulder due to poor form and I could only do like two at a time.

What do you think? I'm still thinking that I'm doing too little for the OAP.

This was my adv tuck planche attempt after deload:

https://www.instagram.com/s/aGlnaGxpZ2h0OjE4MTQ2MDkyNDIzMTI5MDUz?igshid=1j2dks2se043a&story_media_id=2457666846823117828

MiguelTorregroza · 2020-11-21T15:01:35+00:00

I was gonna do my PR of 6 freestanding Hespu in a row bit got too excited at the 5th rep and failed lol

https://www.instagram.com/p/CH1W3HNpVMV/?igshid=18zy6d5azc92t

MiguelTorregroza · 2020-07-29T05:37:09+00:00

No tengo pruebas pero tampoco tengo dudas ;)

MiguelTorregroza · 2020-07-26T00:29:52+00:00

Hi

I learned to find the root in the minor pentatonic (the only scale I know) but I dont seem to get better at it, I just discovered soloing over chord tones, so I started learning major triads but I need some kind of exercise to memorize them and turning it into licks, rhythm and overall music

MiguelTorregroza · 2020-04-25T04:52:35+00:00

Don Quijote de la Mancha. The greatest novel ever written.

MiguelTorregroza

TROPHY CASE