Hypertrophy template, goal setting and expectation

Training Q&A [Moderated]
1

Looking to do my first full run of the Hypertrophy template before long. At 46 years old with a 38" waist, I do not plan to eat aggressively for maximum weight gain. I am planning more of a TBAB recomp approach. A couple of quick generic questions if you please!

  1. First, do you agree with the TBAB approach here?
  2. If so, then how can one measure hypertrophy reasonably? My waist size hasn’t increased in months, though body weight has been climbing slowly. Upper arm girth has not budged in many months, so I am planning to do 3x12 arm stuff as suggested during this template. I am
  3. What is a reasonable stated goal for the hypertrophy template? I’m used to goal setting around strength gainz (e1RM, increased 1@8 performance, etc). I feel like I’ll flounder if I don’t know what I’m striving for here. I don’t want to just workout for 7 weeks. Endurance/GPP isn’t really exciting enough on it’s own, at least not for a template with the word “hypertrophy” in the name.
  4. Should I expect to get stronger over these 7 weeks given the recomp on a non-strength template? Should I expect girth increases somewhere at all? If not, where do you suggest I look I look for progress indicators? I do not intend to confuse your answers as expected results*.*

Thanks!

2
  1. Yep

2a. I would just complete the training and not worry too much about accurately measuring your actual muscle mass (e.g., with pre- and post-DEXA scans). You could take a few body measurements to monitor throughout the program, however. Remember that 1) you won’t be in a significant calorie surplus, and 2) the program is only 7 weeks long. You’re not going to turn into Ronnie Coleman in that short timeframe :slight_smile:

2b/3) It’s still reasonable to expect some improvements in strength and work capacity over the course of the program.