Has anyone considered replacing Myo-Reps for sets across (4x10, 3x15, etc) in the 4day Hypertrophy template in order to increase volume and drive size gains?
Considering the benefits and positives of such modifications. On the one hand more volume will produce more stress and probably make it harder to make progress on the big lifts, on the other hand more volume applied intelligently can drive size gains and since this cycle is not strength focused, it might be a reasonable modification.
Thoughts?
Also has anyone tried any of the renaissance periodization templates?
Have you looked at the why behind myo-reps? This is a very good thread here discussing myo-reps. I think after reading that you’ll get a better grasp and realize that you don’t necessarily need more volume to “drive size gains”: https://www.exodus-strength.com/foru…pic.php?t=1234
Though, if you wanted to do something like a 3-4 x10-12 it would be perfectly fine as well. You just lose the benefit of saving on training time, and the psychological benefit of doing something different for a block. If you made that substitution I would still try to keep a shorter rest period, like 2 mins, so you still get some of the GPP gains. And this is a GPP/hypertrophy block, so you’re correct in your assumption that GPP and hypertrophy gains are the goal. Comp lifts are a secondary concern for this template. That being said, you could see some nice comp lift strength gainzZz, but that’s more of a side effect than the main goal of the template.
I have not tried the RP templates. RP programming is great for someone who’s main goal is body building. They would not be optimal for someone who’s main goal was getting strong though. It sounds like you really need to ask yourself what your goals truly are? Jordan has said in the past that if someone’s main goal was to put on as much muscle mass as humanly possible that BBM programming would be under training for them. If your only goal is just to get F’n huge, then you probably would be better served by Mike I & co.
I’ve seen the RP powerlifting templates and they look neat. They use percentages based on 10rm(hypertrophy phase) and 5rm(strength phase), rep drops and Reps in Reserve instead of a more fluid RPE style. You pick from a list of exercises in body part drop down menus that has less specific (hyp) to more specific (strength) movements.
Thanks for sharing that forum-topic. I’ll have to read through that when I have some time later on. However, I have read what Jordan and Austin say about them generally.
As far as the goals question. I think you’re right, if I wanted to focus solely on getting bigger, there are better programs (but which??), but like most people on here I do not want to completely abandon strength training. As far as I understand, I do not think the goals are mutually exclusive. I am paraphrasing, but haven’t Jordan and Austin both said that the biggest predictor of how strong someone is is cross section muscle development? Meaning, at some point we all have to get bigger if we want to get stronger.
A lot of bodybuilders that change to powerlifters later on crush worlds. And yes, the research does show that the biggest predictor of strength is muscle mass. You are also correct that they are not mutually exclusive. If you bro out for a couple years, you’re going to get stronger as well. You’ll just be working on increasing your 10RM more so than your 1RM. I think that if you need programming for maximizing hypertrophy I would personally look to either RP or 3DMJ. But you could also modify BBM programs to fit in more volume and bro work. You could do something like alter the templates to:
do main lifts in 5-8 rep ranges
supplemental 1 movements be compound movements in the 6-10 rep ranges
supplemental 2 movements be high rep bro movements - machines, dumbbells, myo-reps, drop sets, etc. Just go ham with all the bro work here.
Potentially add in 1-2 slots at the end of each day for extra light bro work.
GPP days prioritize a bit more work on the physique weak point areas - traps, rear deltoids, arms, calfs, etc I think you could get quite far just doing things like that without having to spend extra money.
I have the 4 day Hypertrophy program. These modifications make sense, and hence my original question. My buddy also shared one of the RP Physique templates with me too. Never heard of 3DMJ, but I am guessing it cannot be that much different. Thanks for your help, I’ll be happy to report my progress once I do that in a few weeks.
The myoreps do get replaced about halfway through the program. i think it depends. Are you running it twice in a row or is it the first time. The myoreps in my opinion seem to be there to increase work capacity and get you more ready for the second half when GPP increases and you move to back off sets and myoreps are replaced with 3X11. I will probably run this twice since I still need to lose more inches off my waist. The first time I didn’t make any modifications because it was challenging on the work capacity side with all the volume. Next run through I will probably do a bit more cardio early on and might start the higher sets earlier since I will be better adapted to the volume. I think the myoreps somewhat depend on where you are. If you are not used to the volume they help with GPP and really get you winded. There are also other benefits.
3DMJ is Eric Helms, Alberto Nunez, and a few other body building coaches. Just like RP they are very science based and have more of a hypertrophy than strength specialization.
Yes I’ve heard of those guys. Trying to find an outline of their programming online now. But since I have access to RP and 4 day Hypertrophy I’m probably going to try one of those first.