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LPP Strength + Hypetrophy Hybrid15796

Chiemo private msg quote post Address this user
What are your thoughts of this non-linear periodization type of programming i came up with??? My goal is to increase strength whilst gaining muscle mass.

My current 1RM lifts atm are about: 140kg deadlifts, 115kg squats, 70kg bench press.

Current Weight: 68kg
Macros: 2800kcal - 180P, 340C, 80F



Legs Strength:
Squat 3x3-5
Leg Press 3x3-5
SLDL 3x5-8
Lying Hamstring Curls 3x6-10
Calf Raises 4x10-15

Push Strength:
Bench Press 3x3-5
Incline DB Press 3x6-10
OHP 3x3-5
Side Lateral Raises 3x6-10
BB Bicep Curls 3x8-12
Incline DB Curls 3x8-12

Pull Strength:
Deadlifts 3x3-5
Pendlay Row 3x3-5
DB Row 3x6-10
Pull Ups 3x6-10
Tricep Dips 3x6-10
Tricep Pushdowns 3x6-10

REST

Legs Hypertrophy:
Squats 3x8-12
DB Lunges 3x8-12
Leg Extensions 3x8-12
Lying Hamstring Curls 3x8-12
Standing Hamstring Curls 3x8-12
Calf Raises 4x10-15

Push Hypertrophy:
Incline DB Press 3x8-12
Bench Press 3x8-12
DB Shoulder Press 3x8-12
Side Lateral Raises 3x8-12
BB Bicep Curls 3x8-12
DB Incline Curls 3x8-12

Pull Hypertrophy:
BB Row 3x8-12
Seated Row 3x8-12
Pull Ups 3x6-10
CG Lat Pulldown 3x8-12
Skullcrushers 3x8-12
Tricep Pushdowns 3x8-12
Face Pulls 3x8-12
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ParkerHenry private msg quote post Address this user
Please note that tricep exercises are pushing, and bicep exercises are pulling exercises.
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Chiemo private msg quote post Address this user
Quote:
Originally Posted by ParkerHenry
Please note that tricep exercises are pushing, and bicep exercises are pulling exercises.


Thanks for ur reply Patrick. yep ive deliberately swapped it around to reduce failure to hit reps due to fatigue.
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Trev182 private msg quote post Address this user
Id drop leg extensions.

And id add atleast 1 set onto every back exercise.

Minimum.
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Chiemo private msg quote post Address this user
Quote:
Originally Posted by Trev182
Id drop leg extensions.

And id add atleast 1 set onto every back exercise.

Minimum.


Reasoning behind this? Reckon the balance the exercises are ok tho for most based on twice a week frequency
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Trev182 private msg quote post Address this user
Quote:
Originally Posted by Chiemo
Quote:
Originally Posted by Trev182
Id drop leg extensions.

And id add atleast 1 set onto every back exercise.

Minimum.


Reasoning behind this? Reckon the balance the exercises are ok tho for most based on twice a week frequency


Reason being its generally regarded as good for your shoulder health to have a 2:1 pull to push set ratio, currently, you have a 1:1.

So either drop some push sets, or add some pull sets.

Either or.
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Chiemo private msg quote post Address this user
Quote:
Originally Posted by Trev182
Quote:
Originally Posted by Chiemo
Quote:
Originally Posted by Trev182
Id drop leg extensions.

And id add atleast 1 set onto every back exercise.

Minimum.


Reasoning behind this? Reckon the balance the exercises are ok tho for most based on twice a week frequency


Reason being its generally regarded as good for your shoulder health to have a 2:1 pull to push set ratio, currently, you have a 1:1.

So either drop some push sets, or add some pull sets.

Either or.


interesting...never heard that before. ive just added facepulls for 3 sets for general shoulder health lol
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The Dark
Knight
eknight private msg quote post Address this user
You realize that the current research indicates that in terms of growth, there is no difference between a traditional "bodybuilder" rep/set scheme and a power rep/set scheme, right? Given that, I see no point in the above set up. -3X
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Trev182 private msg quote post Address this user
Quote:
Originally Posted by eknight
You realize that the current research indicates that in terms of growth, there is no difference between a traditional "bodybuilder" rep/set scheme and a power rep/set scheme, right? Given that, I see no point in the above set up. -3X


I was going to get to that once id cleared up the push:pull ratio.
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Rawsteel private msg quote post Address this user
I don't see why you want to do 3-5 reps in the leg press and OHP when you do this in squat and bench press, i would personally up these to 5-8 or 8-10, like in PHAT.
Also, train triceps with chest/shoulders and biceps with back if you want to avoid elbow problems and optimize growth.
Your triceps gets hit hard during presses and your biceps during back exercises so doing biceps the day before back will have a bad impact on both your arm development and your compound movements where your biceps assist alot.
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340614 10 10
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