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  1. #1
    flyguy6661 is offline Member
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    powertraining and hypertrophy all in one weeks traning okay to do ?

    seen a few posts on this and looks up my street
    so you do 3 days on 1 day of 3 days on 1 day off & so on, first 3 days being heavy low rep training, rest day then back for 3 days doing 10-15 rep training
    monday : push 5 x 5 bench press, 5 x 5 shoulder press, 5 x 5 dips
    tuesday: legs 5 x 5 box squats, 5 x 5 leg press
    wednesday: pull 5 x 5 rack pulls, 5 x 5 pull ups 5 x 5 bent over rows
    thursday: off
    friday: push 4 x 10 dumbell press, 4 x 10 crossovers, 4 x 10 laterall raises, 4 x 10 skullcrushers
    saterday: legs 4 x 10 front squats, 4 x 10 leg extensions, 4 x 10 hamstring curls
    sunday: pull 4 x 10 pull ups, 4 x 10 cable row, 4 x 10 reverse grip B B rows
    monday: off
    etc etc
    would you class this as overtraining, not something id do naturall as probally would be abit much but on cycle ??? train about hour or less.
    guess you would get strong and not miss out on building muscle mass so you can have both in a weeks split

  2. #2
    kronik420's Avatar
    kronik420 is offline Anabolic Member
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    if i were to do something like this i would go:

    Monday - upper body power (heavy weight, low reps)
    Tuesday - lower body power
    Wednesday - off
    Thursday - upper body hypertrophy (lighter weight, more reps)
    Friday - lower body hypertrophy
    Saturday/Sunday - off

  3. #3
    flyguy6661 is offline Member
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    only thing with that is hitting chest,back,delts,traps,triceps and biceps in one session is way to much for me, especially if you want to hit 2-3 exercises each body part on high rep days

  4. #4
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    I agree with kronik420

  5. #5
    flyguy6661 is offline Member
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    do you not agree tho its abit much all in one session especially if its in under 60 minutes ? i wont be able to train hard enough, supersetting isnt my cup of tea not being hard more i dont feel i do so good

  6. #6
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    I personally don't like upper/lower splits etc

    I do one body part/day

    Kronik had an ok one but under 60min is not possible for that

    The op's first day was ridiculous the other days after were OK but nothing stellar

    I think kroniks was better than op's tho

  7. #7
    flyguy6661 is offline Member
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    op's ???? whats that & if you mean me whats wrong with 5 x 5 training on chest, delts n tri's ?

  8. #8
    SEOINAGE's Avatar
    SEOINAGE is offline Anabolic Member
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    simple follow kroniks but dont do 3 exercises per body part

  9. #9
    Chicagotarsier is offline Senior Member
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    I would not know what to do with myself if I only had to do 16 sets of 10 in a workout lol. I cannot find it in myself to count cable work toward my rep goal. Those are bonus items you earn to do lol.

    GVT three x 10 sets of 10 M-F or die.

  10. #10
    kronik420's Avatar
    kronik420 is offline Anabolic Member
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    Quote Originally Posted by flyguy6661 View Post
    only thing with that is hitting chest,back,delts,traps,triceps and biceps in one session is way to much for me, especially if you want to hit 2-3 exercises each body part on high rep days

    just pick a few key (compound) exercises like squats, deads, bench, chin ups. you can use the same exercises on hypertrophy days as you do on power days, just adjust the weight/reps/sets. workout should take 30-60 minutes...

    depends on your goals, if strength is your main goal then i would just go with some sort of 5x5 program...

  11. #11
    fitnesstrainer's Avatar
    fitnesstrainer is offline Associate Member
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    Honestly you cannot efficiently do both. They are different aspects of strength and are to be trained differently. Powerlifting work outs train something called limit strength which is your bodies ability to turn as many muscle fibres as possible on for one all out repetition. Hypertrophy training is different. I would recommend sticking to one type of training for 8-12 weeks and moving to the next. It shouldnt be hard to find a periodized program for both goals online somewhere. Or if you do your own research creating a periodized program shouldnt be terribly difficult even if you have never done it.

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