Another Way to Look at Hypertrophy » Dan John.pdf -...

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22/06/2021Another Way to Look at Hypertrophy » Dan John1/2WORKOUT GENERATORBLOGPRODUCTSABOUTCOLLECTED WORKSTHROWINGFAQFORUMANOTHER WAY TO LOOK AT HYPERTROPHYThe problem with standard hypertrophy programs, beside their built in boredom, is theinability to jack up intensity. We tend to let accumulated fatigue, which is good in the caseof high rep squats, to limit the load. By breaking apart the sets just a little bit, you can addmore weight to the bar and actually cut rest periods between what we traditionally called“sets.”For example, I have shared an interesting way to do the German Volume Training, the tensets of ten, workouts. Rather than letting reps 60-100 dictate the load, we play with thisrep scheme: 2-3-5-10. We use the same weight each “set” and rep and strive to do a totalof five of these clusters. It adds up to 100 reps, with only five sets being that rep reducingtough set of ten. What is amazing about this program is that you often find that you put thebar down or in the rack and almost immediately do the double because that set of ten washard but “anybody” can do two. Oddly, the triple is done quite quickly and, as I often think,“might as well do the five, too. So, between those hellacious tens, you nail ten more repswith surprising little rest.If hypertrophy honestly is “time under load” or “time under tension,” it logically follows thatmore load (because you are NOT doing ten sets of ten and roasting yourself in theprocess) in less time would lead to greater muscle mass. Now, you don’t have to do 100reps. Oddly, I have found that doing three clusters (2-3-5-10-2-3-5-10-2-3-5-10) seems to

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Term
Spring
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powerlifting, Dan John

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