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  • Hypertrophy Template Squat Frequency

    Hi docs, I'd like to know what is the reasoning to lower the squat frequency in the 3 day hypertrophy template V2 to 2/week, or just even 1, from 3x/week like the Bridge 1.0 or 3.1, currently I'm transitioning from the former one to the 3 day hypertrophy. My main doubt was: if volume is the main hypertrophy driver why should one reduce squatting frequency?, Does myo-reps provide a better hypertrophy than doing straight sets?
    Thanks.

  • #2
    Frequency isn't the driver of hypertrophy outside of it influencing volume. They are not analogous.

    We are also not trying to "hypertrophy a movement", but rather muscle groups while controlling overall fatigue.

    We feel the overall hypertrophy stimulus from the template is sufficient.

    Does myo-reps provide a better hypertrophy than doing straight sets?
    Sometimes, especially if the straight sets are not taken to near failure. Additionally, the fatigue generation in straight sets tends to be higher compared to myoreps.
    Barbell Medicine "With you from bench to bedside"
    ///Website /// Instagram /// Peri™ Rx /// Whey Rx /// Barbell Medicine Podcast/// Newsletter /// Seminars ///

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    • #3
      Originally posted by Jordan Feigenbaum View Post
      Frequency isn't the driver of hypertrophy outside of it influencing volume. They are not analogous.

      We are also not trying to "hypertrophy a movement", but rather muscle groups while controlling overall fatigue.

      We feel the overall hypertrophy stimulus from the template is sufficient.



      Sometimes, especially if the straight sets are not taken to near failure. Additionally, the fatigue generation in straight sets tends to be higher compared to myoreps.
      Thanks for aclaring that to me Jordan Feigenbaum . Also I have another question about squat strenght, since you're doing squat with less frequency in the Hypertrophy template is it possible that strenght is lost, should one expect to see a decrease in squat E1RM? or at least maintain the same numbers? or this is not the case and it depends on the individual?

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      • #4
        Originally posted by sgarciac07 View Post

        Thanks for aclaring that to me Jordan Feigenbaum . Also I have another question about squat strenght, since you're doing squat with less frequency in the Hypertrophy template is it possible that strenght is lost, should one expect to see a decrease in squat E1RM? or at least maintain the same numbers? or this is not the case and it depends on the individual?
        I wouldn't necessarily expect a bad outcome going into a training program, though I would say if you're doing a hypertrophy biased template for maximum immediate strength improvements then I think we have an issue.

        I do think the decay and generation of specific strength is unique to each individual.
        Barbell Medicine "With you from bench to bedside"
        ///Website /// Instagram /// Peri™ Rx /// Whey Rx /// Barbell Medicine Podcast/// Newsletter /// Seminars ///

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