I have been doing a hypertrophy block after running back to back 12 week peak strength programs. My thoughts were the first 12 weeks of peaking I had gained about 50 pounds on my overall total which early last year I had gained about 100 lbs on my total but took a break to do hypertrophy then ran back to back 12 week strength with skipping the max week on the first program. But after coming off of the 7 week hypertrophy program i hit a pr every week some times everyday on my first of the 2 12 weeks. When I reran the strength bias program I felt like i hit a wall, I couldn’t get tight under the squat, couldn’t keep my shoulders over the bar on a dead lift and my bench just went from 320 to 275 I was trashed. My question is if I were to perform 12 weeks of hypertrophy with singles implemented in training then run a 12 week peak program would the chances be I’d get stronger based off the gain of muscle mass and being comfortable under heavy singles already instead of just going from strength to strength to strength? Also note the rerun of the strength program i hit a heavy singles in my assistant exercises as well trying to fix my bad habits and it did not work even when weight was taken off some days I would hit a 405 squat at rpe8 and some would be 495 at rpe8 it was in no way consistent. So in a subject would hypertrophy be a good 12 week program to benift preparing for a peak program?
I don’t think the singles during the hypertrophy template are terribly helpful or harmful. They can be used for calibration singles, sure, but I think the main reason why hypertrophy/GPP templates work to help strength gainzZz are because they resensitize the person to pure strength work and they improve muscle CSA.
Does that mean if we keep doing certain type of work, we will become more efficient of it, and get less and less stress from same amount of work, hit a wall eventually.
So we have to do something different from time to time to get “anti-repeated bout effect”? Is that the reason we cycle rep/set ranges in program?
Correct.
There are a number of potential ways to overcome this desensitization, each with pros and cons depending on the context of the lifter’s training (say, where they are relative to competition, level of training advancement, etc.)
I’ve tried to run bridge 1.0/2.0 multiple times in a row, and on the 4th run, I was really exhausted, mentally and physically, and didn’t see much of a progression.
To develop strength, is it a better idea to switch back and forth between bridge and GPP programs, rather than running same program back to back multiple times?
Depends what your needs are as a lifter and your previous experience, but the general rule of thumb is that you need to alter the stimulus in some manner when the existing stimulus stops working.