Hypertrophy Strategies for Strength Athletes: Weaknesses & Recovery
Автор: Ben Pollack
Загружено: 2019-06-27
Просмотров: 8442
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Cliffs:
— In the “Weaknesses” phase, you have two options:
1. You can focus mainly on strength. In this case, you’re inserting accessory movements (i.e., not squat/bench/deadlift or variations thereof) that strengthen muscles that don’t seem to be contributing enough to your competition lifts.
2. You can focus mainly on hypertrophy, in which case you’ll choose movements of any type to train your aesthetic imbalances.
Regardless of whether you focus on strength or hypertrophy, you can use a wide variety of strategies here: anything from the standard 3x8-12 reps to supersets, drop sets, and other intensification methods. Remember though, that you’re training the muscle and not the movement!
— In the “Recovery” phase, you’re sort of reversing the Warmup phase. This one consists of things like corrective exercise, static stretching, and cardio (whether for longevity, fat loss, or to cool down).
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