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Author Topic: Progressing to Growing Below Hypertrophy Range  (Read 226 times)
Hooloovoo
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« on: October 18, 2011, 03:26:06 PM »

Eventually I'd like to do a routine based on high intensity relative to max weight with many sets (e.g. 10x3, 8x4, etc.) as dodothebird describes in his post http://www.askscooby.com/advanced-techniques/growing-below-hypertrophy-rep-range-17821/
Right now I'm doing 3x5 primarily for strength, and I want to build up to the kind of workout I described. I don't know if I should go for pure strength, such as going from 3x5 --> 3x3 --> 5/3/1 and then build toward 10x3 or something else that would involve doing higher volume sooner (maybe 3x5 --> 5x3 --> 8x3 --> 10x3 or something similar). I don't want to start such a routine too soon because I understand that it is an advanced technique.
Any input would be greatly appreciated!

~Hoo
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juanRM1992
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    « Reply #1 on: October 19, 2011, 04:32:32 PM »

    I would say stay on 3x5 for a while, squeeze out all the ways from Starting Strength and other linear progression routines for a while... When you stall 3 times, it means your gains are slowing down... At that point, go 1x5 with ramping sets... (Say 5x5 in total, 4x5 will be warm-up and the last set will be your "working" sets.. After that, you could try 3x3 or  read up texas method, Pedlay's 5x5 or even Westside for Skinny Bastards if muscle gain is priority... 5/3/1 is awesome, but its for advanced lifters.... You can also read basics of pure strength development (Powerlifting tab) and go from there
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    King Neptune
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    « Reply #2 on: October 19, 2011, 04:38:27 PM »

    I'd say you need to have been lifting about a year or more. Then, just gradually increase the weights and decrease the reps, over a few months, e.g:
    4 sets of 6
    5 x 5
    6 x 4
    8 x 3
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    Hooloovoo
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    « Reply #3 on: October 19, 2011, 05:45:34 PM »

    Awesome guys! Thanks a bunch  Smiley
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    Goals by graduation:
    Deadlift 350 or 315x3
    Squat 300 theoretical-1RM
    Bench 200+
    Press 115 for reps (if my shoulder heals)
    Overall: 850 PL total
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