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3 Day Hypertrophy GPP - v2 templates

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  • 3 Day Hypertrophy GPP - v2 templates

    Hi

    With the GPP on this template the LISS is easy to understand. As is the extra arm work. I’m confused about the frequency of ab/back AMRAP work? Is this 1x a week like the arm plugin? Or is this 2x a week like the LISS?

    thanks

  • #2
    I'd do that 2x a week with your LISS.

    Comment


    • #3
      Originally posted by Leah Lutz View Post
      I'd do that 2x a week with your LISS.
      Thanks Leah

      Comment


      • #4
        More questions:

        Is it normal that the supplemental squat exercise on day3 (myorep slot) has been completely replaced by an upper body slot (= day2 myorep slot), or is it just a typo?

        Comment


        • #5
          Originally posted by leGDE View Post
          More questions:

          Is it normal that the supplemental squat exercise on day3 (myorep slot) has been completely replaced by an upper body slot (= day2 myorep slot), or is it just a typo?
          We planned that originally given that we felt most folks could use some additional upper body hypertrophy work.

          That said, you could replace it with HBBS if you'd prefer.
          Barbell Medicine "With you from bench to bedside"
          ///Website /// Instagram /// Peri™ Rx /// Whey Rx /// Barbell Medicine Podcast/// Newsletter /// Seminars ///

          Comment


          • keithf
            keithf commented
            Editing a comment
            What about exercise 3 on day 2? On the old template it was myoreps, on this version it's the same Rx as exercise 2.

          • leGDE
            leGDE commented
            Editing a comment
            Agreed, what about this ?

        • #6
          Really like the new version 2 layouts. However, i think there might me a mix-up on the exercise order in the hypertrophy template.

          In version one, the exercise arrangement was Day 1: Comp Squat, Comp Bench, Pendlay Row; Day 2: Comp Press, Romanian Deadlifts, Bench touch & go. This makes sense.

          In version two, the exercise arrangement is Day 1: Comp Squat, Comp Press, Pendlay Row; Day 2: Comp Bench, Romanian Deadlifts, Bench touch & go. Do you really want us to do two bench variations on the same day?

          Thank you

          Comment


          • Leah Lutz
            Leah Lutz commented
            Editing a comment
            Yep! Upper body gainzZz. :-)

          • sjalbrec
            sjalbrec commented
            Editing a comment
            Thanks Leah!

            That will definitely hit the chest harder. The only reason I noticed is because I'm in week 4 of version 1.

            Another compliment for the templates: The one-rep max estimates are spot on. Though, this is also me patting myself on the back as my RPE choices appear to be good.

        • #7
          What about exercise 3 on day 2? On the old template it was myoreps, on this version it's the same Rx as exercise 2.
          They are myoreps. The weekly tabs show this correctly, but I see one of the formulae was wrong for the overview tab.
          Barbell Medicine "With you from bench to bedside"
          ///Website /// Instagram /// Peri™ Rx /// Whey Rx /// Barbell Medicine Podcast/// Newsletter /// Seminars ///

          Comment


          • keithf
            keithf commented
            Editing a comment
            Thanks for the clarification.

        • #8
          I have heard a reference to this "overview" tab a few times now but none of the 2.0 templates I have contain an overview tab. The only place where the exercises are listed are the weekly tabs. Am I missing something?

          Comment


          • Leah Lutz
            Leah Lutz commented
            Editing a comment
            You can email us at [email protected] and we can make sure you have the correct templates. :-)

        • #9


          Pardon the extremely noob-ish question, but this is my first foray out of the starting strength world.

          What is upper back work? Specifically, what movements would be good here, and would this be done with one exercise for the whole 7 (or in my case 5) minutes?

          Same question for ab work. Is this just 5 minutes of crunches?

          I’m a competitive masters rower, so that’ll stand in for all of my HIIT and LISS, but I assume I can do the extra GPP on the days between weight days. True?

          Thanks for putting this program together!

          Comment


          • ericjspencley
            ericjspencley commented
            Editing a comment
            Jeff, typically I like to make a goal like 30secs on 30secs rest and then do that the whole time. If I was able to complete that for the full length, next time I might move to 35secs on, 25 secs rest and repeat the whole time. Just keep those abs working hard to slowly progress. You can also do ab wheel roll outs where you would ideally just try to get more reps in the allotted time.

          • Jeff Kirby
            Jeff Kirby commented
            Editing a comment
            Great method - thanks, Eric.

          • mesenator
            mesenator commented
            Editing a comment
            For the ab work, I am switching between side planks and a regular plank, holding each for as long as I reasonably can, then taking a rest for as long as it takes to change positions and continue. I either count or sometimes keep an eye on the watch to try to get the same duration for each side plank.

        • #10
          Do I understand correctly that the "Even Numbered Supplemental Lifts" are always myoreps in the 3 Day Hypertrophy GPP template?

          Should the 3-5 rep range also be RPE 8 or does the RPE only apply to the higher rep activation set?

          Apologies if these have been already answered. Couldn't find answers in the Forum.

          Thanks for the great content and templates. I just finished The Bridge with some good gains and I am now going to start with the Hypertrophy template. Just bought the whole template bundle and can't wait to try them all out

          Comment


          • #11
            Is the "Bonus"
            in the 3 Day Hypertrophy GPP template
            , i.e. bicep curls and triceps press downs intended to be done on each of the 3 weight training days?

            Any thoughts on:
            • doing those as "supersets" to save time?
            • doing them on GPP days instead of weight training days?
            Thanks!

            Comment


            • #12
              Originally posted by mesenator View Post
              Do I understand correctly that the "Even Numbered Supplemental Lifts" are always myoreps in the 3 Day Hypertrophy GPP template?
              Yes

              Originally posted by mesenator View Post

              Should the 3-5 rep range also be RPE 8 or does the RPE only apply to the higher rep activation set?
              No

              Originally posted by mesenator View Post
              Apologies if these have been already answered. Couldn't find answers in the Forum.

              Thanks for the great content and templates. I just finished The Bridge with some good gains and I am now going to start with the Hypertrophy template. Just bought the whole template bundle and can't wait to try them all out
              Thank you!
              Barbell Medicine "With you from bench to bedside"
              ///Website /// Instagram /// Peri™ Rx /// Whey Rx /// Barbell Medicine Podcast/// Newsletter /// Seminars ///

              Comment


              • #13
                Originally posted by mesenator View Post
                Is the "Bonus"
                in the 3 Day Hypertrophy GPP template
                , i.e. bicep curls and triceps press downs intended to be done on each of the 3 weight training days?

                Any thoughts on:
                • doing those as "supersets" to save time?
                • doing them on GPP days instead of weight training days?
                Thanks!
                There is a frequency associated with those movements that changes over the course of the program. They can be done on GPP days or training days. I wouldn't do them as supersets.
                Barbell Medicine "With you from bench to bedside"
                ///Website /// Instagram /// Peri™ Rx /// Whey Rx /// Barbell Medicine Podcast/// Newsletter /// Seminars ///

                Comment

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