A few questions about Hypertrophy II and PB templates

Over the years I have bought a few BBM templates and last weekend I realized that I can get updated versions of the ones that I bought some time ago which led me to these questions. Apologize if those are stupid questions.

  1. Supplemental deadlift/deadlift variation in Hypertrophy II in the first block is RDL.

I think that RDL or stiff leg DL is kinda the “standard” as a deadlift variation in higher volume blocks but I am wondering, would you ever program some “closer” variation like deficit deadlift? (and if yes when/why?)

  1. I also own PB III. Don’t ask me how I chose the exact template to buy :slight_smile: I wasn’t sure what the difference between PB II and PB III is so I just bought the one with the higher number (yeah, that’s a bit dumb).

But… what’s the difference between PB II and PB III and Hypertrophy II?

  1. PB III has “Mid-Shin Rack/Block Pull” as the deadlift supplemental movement. Apologies if that’s a stupid question but why not start with something like an RDL or stiff leg in the earlier block?

  2. GPP days. I like how the setups look and the idea behind GPP days but… it’s hard for me to do the work outside of the 4 days I plan for lifting.

I can easily “squeeze” conditioning after lifting but I am wondering - is there some proposed “distribution” of the GPP work (in Hypertrophy II) over the existing 4 lifting days.
I know that the answer is “just get it done” but any suggestion would be welcomed.
Especially given that the template already has rows on the last day, how to spread the upper back? Or should I count these rows in the upper back work?

Hey there,

Thanks for the post. To your questions:

  1. Not typically for pure hypertrophy purposes, no. I think the fatigue cost is far greater with little, if any, additional benefit in hypertrophy.

  2. PB III let’s you choose the exercises and has as a bit more volume than than PB II. It also prioritizes improving maximal strength in the squat, bench press, and deadlift, whereas Hypertrophy does not.

  3. PB III allows you to select from a variety of exercises in the supplemental movement. While I do think mid-shin rack pulls/block pulls are better for deadlift strength development than RDL’s, you could pick RDL or SLDL if you wanted.

  4. Doing the conditioning directly after training is 100% fine. I would do the additional upper back work listed in the template, provided your training history is robust enough to make these templates appropriate choices for your current fitness level.

-Jordan

Thanks for the answers, I appreciate it.
A few more questions, most of them because of my curiosity.

What about something like the trap bar deadlift or sumo?

I saw PB II in a few logs on the forum and it seems that the setup is different than PB III (day 1 and day 2 focusing on squat and day 3 and 4 focusing on deadlift and each day having presses). I don’t know whether my question will make sense and/or has a short answer but why the difference between PB II and PB III?

Any tips on how to spread the upper back and arm work? Can I just throw something like pullups and arms on Day 1 and 3?

I don’t think trap bar deadlifts or sumo deadlifts are better for hypertrophy than RDL’s or SLDL’s. They’re better than not training though.

Yes, the setup is different on PB II and PB III because of the volume.

Do the other GPP whenever you can. It doesn’t matter when it is.

Thanks!

So maybe one last question. Does it make sense to go back and forth between programs like PB II and PB III or do you think that for a given person/advancement level one of them is probably better?

One of the templates is likely better in most situations for a given person. During periods of time where the individual has different goals, resources, etc., a different template would be more suitable, but I can’t really see a case where it’d be PB II supplanting PB III.