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Practical Programming → Hypertrophy

Single‑page summary

Practical Programming for Strength Training

This page distills the book’s principles as they apply to hypertrophy: high‑quality programming, sufficient recovery, and consistent execution.

Key Points from “Practical Programming”

1) Specificity of Training Goals

Programs must match the goal—strength, power, or hypertrophy. Poor choices hinder desired adaptations.

2) Progressive Overload

Continue to raise load or volume so the body must adapt. Stagnant loading → stalled progress.

3) Recovery & Adaptation

Training disrupts homeostasis; improvement happens after recovery. Insufficient recovery risks overtraining and depressed performance.

4) Trainee Classification

“Novice → Intermediate → Advanced → Elite” describes recovery rate, not absolute strength; programming complexity increases as adaptation slows.

5) Exercise Selection

Prioritize large, multi‑joint lifts (squat, press, bench, deadlift, clean) for the biggest systemic stimulus.

6) Sets & Reps (Continuum)

  • Strength: 1–3 reps @ ~90–100% 1RM
  • Power: 3–5 reps at max velocity @ ~50–75% 1RM
  • Hypertrophy: 8–12+ reps @ ~65–80% 1RM
  • Multiple sets generally outperform single‑set protocols for most trainees.

7) Intensity & Volume

Stress is managed by adjusting how heavy (intensity) and how much (volume) you lift.

8) Training Logs

Logs help track data, spot trends, and guide smarter adjustments for both trainee and coach.

9) Consistency

The most important variable of all: show up, repeatedly, over time.

Trainee Classification & Recovery

Based on recovery rate

Novices recover rapidly (≈24–72h) and progress with simple linear progression—adding weight every workout.

Applying the Principles to Hypertrophy

Training for Mass

Muscle growth occurs with most weight training but is maximized with higher volume and moderate intensity.

Repetition Scheme

Use 8–12 RM (≈65–80% 1RM) or more. Many bodybuilders employ 5×12 with short rests.

Volume & Intensity for Mass

High‑rep, lower‑intensity work tends to produce more and faster hypertrophy than maximal strength/power protocols, though the adaptations differ physiologically and functionally.

Exercise Selection

Favor big compound lifts—squats, bench presses, presses, deadlifts, cleans—for a robust anabolic stimulus. Isolation/machines can complement but should not replace structural movements.

Nutrition

Well‑designed training should be paired with sound nutrition and recovery. Other sources (e.g., Greyskull LP) emphasize higher calories, steady protein intake, and quality carbohydrates to add lean mass. With sufficient protein and heavy training, stored body fat can supply energy for muscle building.

Recovery

Muscle and strength are realized between sessions. Prioritize sleep and spacing sessions to ensure full recovery.

Repetition Continuum (Simplified)

Strength (90–100% 1RM)
Power (50–75% 1RM)
Hypertrophy (65–80% 1RM)

Bar lengths are illustrative only (more reps at lower intensities).

Training Logs

Keep a log to record loads, reps, sets, RPE, rest times, and notes. Use it to monitor progress, identify trends, and make informed adjustments.

Date, Exercise, Sets×Reps, Load, RPE, Rest, Notes

Consistency

The driver of outcomes is consistency—apply the plan, recover well, and progress incrementally.

  • Set clear goals and timeframes.
  • Plan deloads or lighter sessions when needed.
  • Review your log weekly and adjust.

Sources: This page summarizes ideas from Practical Programming for Strength Training (referred to as “Practical Programming”). Nutrition notes reference phrasing commonly associated with Greyskull LP. This is an educational summary and not medical advice.