Conditioning for Hypertrophy I (Gen. 2)

Training Q&A [Moderated]
1

Jordan — Thanks for the rec to try Gen. 2 Hyper I after completing Gen. 2 PB I. So far, so good.

I recently hit Block II, and with it, the increase in prescribed conditioning. My main available conditioning modalities are running (road/sidewalk in my hilly neighborhood) and stationary cycling on a BikeErg. I don’t have access to a pool or any other indoor cardio equipment and

During the first couple weeks of the stepped-up conditioning, I’ve noticed a fairly constant level of lower body soreness/tiredness. Legs feel noticeably un-fresh heading into the lifting sessions.

I expect your basic take may be: This is likely transient/temporary due to increasing load, and I’ll adapt; and it’s fine to not be able to advance my squat E1RMs at all week-to-week sometimes because this isn’t a mainly strength-focused program anyway.

But with that said, can you eyeball my weekly plan for Block II and make sure nothing looks off at the intersection between (1) exercise selection in the gym; (2) cardio modality selection; and (3) timing of workouts? Any suggested improvements welcome. Thanks.

Sunday
MORNING: Lifting Day 1 (High-bar back squat, OHP, RDL + accessories)
AFTERNOON: 30’ Zone 2 BikeErg

Monday
MORNING: The higher-intensity of the two interval workouts (hill sprints / road running)

Tuesday
MORNING: Lifting Day 2 (Bench, front squat, DB rows + accessories)
AFTERNOON: 30’ Zone 2 BikeErg

Wednesday
MORNING: The interval workout that toggles between ~Z3 and ~Z1

Thursday
Full rest day (work schedule)

Friday
MORNING: Lifting Day 3 (Deadlift, weighted chins, DB split squats + accessories)
AFTERNOON: 30’ Zone 2 BikeErg

Saturday
ANYTIME: 30’ Zone 2 BikeErg

2

Howdy!

Your prediction is pretty much spot-on for what I’m thinking. Only modification I feel somewhat strongly about is to drop-kick the hill sprints for sprints on the bike. I think the fatigue from running sprints is significant. Of course, it’s acceptable if someone is interested in running performance. If that’s not a primary goal however, I’d rather people do steady state runs and sprint on something a bit lower fatigue.

-Jordan

1 Like
3

Thanks, Doc. One follow-up question if you have time. May veer more into the speculative.

In your experience, would any possibly excessive fatigue from hill sprints — and any downstream effects on training performance — likely be fairly “concentrated” into my legs specifically? Or is the primary concern a more general issue of overall internal load that might impact upper body lifts too, and overall training response?

I would be more okay trading away X% potential quad hypertrophy in order to keep doing the sprint work outdoors, but more reluctant to put a broader handicap on the whole hypertrophy project for that sake. If that makes sense.

4

I’m specifically talking about local fatigue to the legs from sprinting. That said, some more systemic fatigue may also be at play given the novelty of the activity.

I don’t think it will compromise hypertrophy in any way, unless it results in reduced lifting volume.