I’m looking for a strength template to run on a regular basis alongside hypertrophy blocks. I am between the HLM and the 12wk strength templates
Has anyone run HLM and the 12wk strength templates that can compare/contrast? I train 3 times a week plus 2x GPP at the moment and could move to 4 weight sessions. I have no plans to compete so peaking and testing is of limited use.
My goals are aesthetics and strength. I’m 31 and have reasonable diet and sleep. I’ve got Andy Bakers Garage Gym Warrior program which I have run with some success previously before it dried up - if the BBM version is similar then I would go for the 12wk strength template for the variation and I can cycle in GGW from time to time if I feel like some variation.
I’ve never run HLM, but I have the template. I think cycling the 12 week strength and either the 3 or 4 day hypertrophy templates are the better option. The hypertrophy and strength templates work really well together as one big 19-20 week unit. You start off with high volume, high reps, less specificity and work your way to a highly specific 1RM peak by the end of the strength template. Even though you don’t compete, peaking has it’s uses for turning all the stress from development blocks into realized strength, and serves as a temporary desensitization to volume, so that when you go back to the hypertrophy block, you should respond better to the stress. This volume-intensity periodization is a common strategy in strength training. The strength template has an optional 13th week, which is a taper week to peak for a (mock) meet - you can skip this week if you wish. The 12wk template is 4 days per week but you can modify it to 3 days.
Both the hypertrophy and strength templates have plenty of volume which is great for dem aesthetics and jackitude
That’s helpful - thanks for posting. I’ve gone for the 12wk strength template. I’ve got the 3 and 4 day hypertrophy templates I can cycle in as required too.