Hypertrophy Template Questions

Training Q&A [Moderated]
1

I’m enjoying the Hypertrophy Template so far, just had a few quick questions:

  1. I don’t have an incline bench, so I’ve been doing the supplemental bench work on my flat bench.Is there a significant benefit of doing the supplemental bench exercises on an incline versus on the flat bench? I don’t mind picking one up, I’m just wondering if its worth the time to go out and get a good one, since I’m a bit pressed for time these days.

  2. How should I use the fatigue % numbers? For example, my press has a 7.2%, likely because my last set went from RPE 8.5 to a 10 at the same weight. (I thought I hadn’t rested long enough before the penultimate set, so I rested a bit longer before the last set but barely put up the last rep).

  3. For the arms bonus, is it more effective to do them after every lifting session, or just once a week, whenever we fit can fit them in?

Thanks for the content!

2

Chicago_V,

  1. That’s fine to use a flat bench. I do think incline bench can be useful, however.

  2. I wouldn’t use them in this setting for future planning.

  3. I would increase the frequency every 2-3 weeks until doing them 3x/wk and then you can adjust as needed from there.