Hypertrophy – Failure Training Explained
Why Program Your Fitness?
As a trainer, I am consistently doing for my clients what I would do for myself each time I’m looking to embark on a new program. It’s a fun and exciting task, truly. Embarking on taking care of your body (or, in my shoes, when trusted with someone else’s) is something I truly love. However, it should also be taken seriously. Far too often have I seen in my gym individuals floating around from exercise to exercise while taking a break on YouTube to discover “what they’re doing next”. There’s no plan, no organized approach, and quite frankly – is pointless.
A Sailboat Without a Sail Isn’t S.M.A.R.T
I always refer to a physical training program, or the lack of, as a sailboat. If you plop that boat in the water without a sail – it’ll move! Just at times not the way you want. You’re giving your journey up to chance. This is the same concept with fitness programming.
When approaching a new fitness program, or even starting fresh on a new journey, you must have a sail. Oftentimes, I tell my clients that the sail must be S.M.A.R.T (reference below)
S.M.A.R.T goal setting is extremely important. And what’s even more exciting about this concept, is that it can be used in all aspects of life. However, for the purpose of this blog, we’re going to keep it fitness-related.
“What are your goals?” – Me
“I want to be toned. Lose some fat. You know – be fit!” – Client
Do you see how hard this can be for a trainer?
What is “toned” ?
What is “some fat”?
Do you want to be The Rock “fit”, or do you want to be a bikini model “fit”?
These empty words lead to frustration in your fitness routine.
Saying “I want to be fit” means something different to everyone. Just like saying “Tone up” or “Increase Endurance”. Well – I think having endurance means running 50 miles non-stop. Do you? (see what I mean?) You have to be specific and honest with yourself. And honestly, folks, if this sounds like school work – it kind of is. Being healthy is a lifestyle – something that needs to be really thought through. Take time to really decide what you want out of your fitness. Goals without substance will eventually fade, and you’ll gain an unhealthy relationship with fitness (as can happen with anything).
Hypertrophy – Failure Program
Why?
Every time I start a new program, I treat myself as if I’m my own client. I write out a Concept, Goal Chart, Schedule, and Desired Results (and yes, I truly write this up as if I was training myself as a client). For the first time, I’ll share some insight into how I do my personal programming to help give some context. Enjoy!
Concept:
The concept of this program is to encourage muscle mass growth and strength through hypertrophy-failure training.
Overview:
Hypertrophy-failure training is a constant debate that plagues the fitness industry, with many studies proving for and against it. The concept of taking the muscle to failure, theoretically, makes sense for growth, for more muscle fiber tear is induced. However, nervous system depletion, mind-muscle connection, and adequate repair are the major drivers in question.
Hypertrophy-Failure Program Development:
This program attempts to address muscle growth via hypertrophy-failure training, in that rep schemes will be taken up almost to, or achieving, true muscle failure, while maintaining mind-muscle connection (MMC). The heaviest emphasis of MMC will be placed on what is considered “effective reps”, in which the lifter is placing a Rate of Perceived Exertion (RPE) of exercise reps between 7 & 8 throughout the latter half of the rep scheme.
Major lifts, such as Squats, Deadlifts, and Bench Press should be cautioned with safety in maintaining effective reps in last 2 – 3 reps, depending on rep scheme. “Effectiveness” of rep will be majorly dependent on proper form and MMC, thus a sacrifice in overall weight moved may be needed.
The primary exercises throughout this program will be mostly accessory-based, with primary movements taking up little space in program development. Emphasis on form, mechanics, tempo, and MMC will outweigh “ego-lift” tendencies, thus focusing on lighter weight and heavier volume to produce true hypertrophic gains.
Cardiovascular Focus will be emphasized through breaking down preconceived notion that cardio work = caloric burn. Though the two coincide, Cardiovascular Focus via this program should be understood as training and strengthening the muscle of the heart, not forcing the body to burn caloric reserve for weight loss.
Recovery:
Mobility & Flexibility (MF) days will be programmed in an effort to maintain tendon elasticity and joint Range of Motion (ROM). Further, an emphasis will be placed on sauna visits and cold exposure/submersion to increase holistic health and longevity.
Program Flow:
Sunday: Cardiovascular Focus Monday: Mobility + Flexibility + Sauna OR Cold Exposure Tuesday: Back + Arms Wednesday: Full Legs Thursday: Chest + Shoulders Friday: Mobility + Flexibility + Sauna OR Cold Exposure Saturday: REST (optional Sauna)
Program Variety:
3 Week Split (three weeks of varying exercises, then recycle)
Diet:
Increased focus on water intake (gallon+) Limited alcohol consumption (2-3 drinks per week) Lean meat per meal Non-negotiable post-workout high protein yield shake MetaMucil fiber option .9g – 1.2g Protein x Body Weight 150g-170g Carbs 80g-100g Fat
Duration:
21 Weeks (5 Months, 1 Week) (7 times through each variation of different exercises)
Validators:
In-Body Scan ( Start / Mid / Finish )
Body Weight Increase Body Measurements Well-Being Rating
Struggling with developing your own fitness routine? That’s what I’m here for. Reach out today for help with your routine.
