Stripped Down Hypertophy - 10/1/12

While doing some research for a new training program, I came across one called "Stripped Down Hypertrophy" by Joel Marion.  I've been doing Myo-reps with my ABAB split for a few months and need a change up.  I love the Myo-rep protocol, but I need a change for physical and psychological reasons.  Here's an overview of Joel's program with URL to his full article at the bottom.  The below is cut-n-paste from his article with a few omissions for brevity, so by no means am I taking any credit for this.

His program attempts to "strip hypertrophy down to its core".  It boils down to the three most fundamental principles of hypertrophy he's learned over the years.

1) Central nervous system (CNS) burnout must be avoided at all costs for the work to be effective.

2) Optimal hypertrophy occurs when muscle tissue is stimulated as frequently as possible, while still adhering to the first principle.

3) Volume rules.

To achieve these 3, the WO has to be: 

1) Relatively short in duration, to ensure that the CNS remains fresh.

2) Performed at a high weekly frequency.

3) Fairly high in volume.

The end result is a 40-minute full-body workout to be done five times each week.  The goal is maximize stimulation without the burnout.

The Stripped-Down Workout

For each workout, you'll be choosing one exercise from each of the following lists. Whatever exercises you choose, you'll continue to use those same exercises for three weeks.

Upper body horizontal push — Flat, incline, or decline barbell or dumbbell bench press, close-grip bench press, iso-ballistic push-up

Upper body horizontal pull — Bent-over row (supinated or pronated grip), one-arm dumbbell row, seated row (triangle handle, straight bar, double-D bar handle)

Upper body vertical push — Standing military press, push press, push jerk, dip, wide-grip dip, close-grip triceps push press

Upper body vertical pull — Pull-up (pronated, supinated, or semi-supinated grip), pulldown (pronated, supinated, semi-supinated grip, wide pronated grip, double-D bar handle)
Quad-dominant lower body — Back squat, front squat, hack squat, lunge, leg press, duck deadlift

Hip-dominant lower body — Deadlift (sumo or conventional), Romanian deadlift, sumo squat, good morning, one-leg back extension, glute-ham raise, dumbbell swing, one-arm dumbbell snatch

Note: If you choose a squat for the quad-dominant exercise, choose something other than the deadlift as the hip-dominant exercise (like dumbbell swings). Likewise, if choosing the deadlift as the hip-dominant exercise, choose something other than a squat for the quad-dominant lift (like lunges).

Each workout consists of two groups of movements. Alternate between the A movements of Group 1, then perform the B movement via straight sets. Repeat for Group 2.

Group 1

A1) Upper body horizontal push
A2) Upper body horizontal pull
B) Quad-dominant lower body

Group 2

A1) Upper body vertical push
A2) Upper body vertical pull
B) Hip-dominant lower body

Sample Workout

Group 1

A1) Dumbbell bench press
A2) Seated row
B) Back squat

Group 2

A1) Dip
A2) Pull-up
B) One-arm dumbbell snatch

Sets and Reps

For each workout, you'll train one group with a 4x10 set/rep scheme and the other with a 5x5 set/rep scheme, switching the two schemes each workout. So if you train Group 1 with 4x10 and Group 2 using 5x5 one day, the next time you hit the gym you will train each group with the opposite pattern.

Here's a more visual example:

Monday

Group 1 5x5
Group 2 4x10

Tuesday

Group 1 4x10
Group 2 5x5

And so on...

Frequency and Variations

Perform five workouts per week. I don't care how you set that up, although something like Monday, Tuesday, Thursday, Friday, and Saturday is better than working out five days in a row. Also, the setup doesn't need to stay the same from week to week; just be sure to get in five sessions.

Although I'm not big on variation, it's somewhat necessary when performing workouts this frequently and it also helps to keep things interesting. That said, I'd recommend selecting a new group of exercises from the above lists every three weeks. If you choose to continue with the program beyond six weeks, switch the set and rep schemes to 6x3 and 5x8.

Remember, You won't achieve anywhere close to the gains that are possible with this program without adequate nutrition for growth and recovery. Plenty of food is a must.

Full article by Joel Marion can be found here:


http://www.t-nation.com/free_online_article/sports_body_training_performance/stripped_down_hypertrophy