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    • power / hypertrophy on same day

    Discussion in 'Training' started by parnassto, Oct 4, 2012.

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      Oct 4, 2012
    1. parnassto

      parnassto Well-Known Member

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      Is doing power and hypertrophy on the same day counterprodutive?
      for ex. power bent over rows with everything else hypertrophy

      Back and Shoulders
      Bent over rows 3x5
      Weighted Pullups 2x6-10
      Chin Ups 2x6-10 reps
      Seated cable row 3x8-12
      Dumbbell rows 2x8-12
      Shrugs (barbell)/Dumbell 2x8-12
      Close grip pulldowns 2x8-12
      Standing barbell press 3x6-12
      Seated dumbbell presses 3x8-12
      Upright rows 2x8-12
      Side Superset front lateral raises with dumbbells 2x8-12

      would it defeat the purpose? (bulk btw)
       
      parnassto, Oct 4, 2012
      parnassto, Oct 4, 2012
      #1
      2. Oct 4, 2012
    2. defelqy

      defelqy Well-Known Member

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      power / hypertrophy on same day

      As long as the weights are increasing over time then you're all set. As for being counter-productive; if you feel a significant drop in performance for 'hypertrophy work', then yes. Try it and see how you feel.

      I think Layne says (and I agree with) that he prefers to have all power movements on one/two days because he can go into the workout with a different mindset.
       
      defelqy, Oct 4, 2012
      defelqy, Oct 4, 2012
      #2
      3. Oct 4, 2012
    3. jailynn24hb

      jailynn24hb Well-Known Member

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      power / hypertrophy on same day

      Alright thanks. I finished my first cycle of PHAT which is where i got this idea from. I would be doing the same thing with the chest and arms/ lower body days but for the first 3 days of the week, then the last 3 days of the week do the compound movements at hypertrophy range, ex: bent over row 3x5 on monday, then 3x8 on thrusday. Do you think this is fine?
       
      jailynn24hb, Oct 4, 2012
      jailynn24hb, Oct 4, 2012
      #3
      4. Oct 4, 2012
    4. herunder88

      herunder88 Well-Known Member

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      power / hypertrophy on same day

      So you'd be running PHAT with power/hypertrophy days and then hypertrophy days? Looks good to me just make sure you're getting enough rest and food.
       
      herunder88, Oct 4, 2012
      herunder88, Oct 4, 2012
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      5. Oct 4, 2012
    5. jailynn24hb

      jailynn24hb Well-Known Member

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      power / hypertrophy on same day

      ...Why convolute it to the extreme?

      Just run PHAT, a proven program with very similar goals.
       
      jailynn24hb, Oct 4, 2012
      jailynn24hb, Oct 4, 2012
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      6. Oct 4, 2012
    6. alomjabpd

      alomjabpd Well-Known Member

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      power / hypertrophy on same day

      I kind of agree with this, at least on your Power/Hyper days cut the volume of the hypertrophy IMO.
       
      alomjabpd, Oct 4, 2012
      alomjabpd, Oct 4, 2012
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      7. Oct 4, 2012
    7. crormaSoila18

      crormaSoila18 Well-Known Member

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      power / hypertrophy on same day

      Because im looking for morw of a hypertrophy workout. Im running it on the hyperthropy days 3days on 3days off.
       
      crormaSoila18, Oct 4, 2012
      crormaSoila18, Oct 4, 2012
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      8. Oct 4, 2012
    8. Korporalegq

      Korporalegq Well-Known Member

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      power / hypertrophy on same day

      No running iy with only hyperthrophy days with power compounds as the start of the workout
       
      Korporalegq, Oct 4, 2012
      Korporalegq, Oct 4, 2012
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      9. Oct 4, 2012
    9. emininojiq

      emininojiq Well-Known Member

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      power / hypertrophy on same day

      In that case I'd run a PULL/PUSH/LEGS. Add a heavy movement to every other workout or so. I'm not a fan of Layne's initial set-up. I do Upper/Lower/Rest / Pull/push/legs /rest
       
      emininojiq, Oct 4, 2012
      emininojiq, Oct 4, 2012
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      10. Oct 4, 2012
    10. jailynn24hb

      jailynn24hb Well-Known Member

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      power / hypertrophy on same day

      Thats pretty much PHAT imo All i want to know is doing power compound on a hypertrophy day acceptable?
       
      jailynn24hb, Oct 4, 2012
      jailynn24hb, Oct 4, 2012
      #10
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