Is it Viable to mix rehab template with hyp slots? and additional question.

Training Q&A [Moderated]
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I apologize in advance, that my sentences would be hard to understand due to my lack of English skill.

My recent training history:
Overused my right wrist relative to my capacity at the time in the mid BBM BB template 1, Block 2-> consulted with Dr. miles (Got better but still, My ‘right hand cmc’ bothers me here and then… living with it anyway.)

after that I was on BB1(modified with symptom RPE) again,
and suddenly my knees started to bother me.

→
So I have completed BBM knee rehab V2(Pain improved, Thx to you guys.)
then I did Beginner template whole 3 phases.
Block 1,2 prolonged for 1-2weeks.(I responded to those relatively OK, I guess)
Block 3 was terrible for me.
Whole lifts regressed for 4 weeks, straight.
then, I hopped into BB1 again for different taste modification.

My BB1 E1RM responses are as folllow,

BB1, block 1,2 (no RPE modification) : injured my wrist and knee. E1RM stale or regressed.

BB1, block 1 (RPE -1) : Not tired and sored anymore, still E1RM stale or regressed.

BB1, block 2 (RPE -2) : stale or regressed.

BB1, block 3( RPE iso -1, compound -2): stale or regressed

I’m on block 3 - W2 , now.
My knees are starting to bother me again.

For now, Is it viable to mix lower body slots from knee rehab template with upper body slots from BB templates?

And as far as my training history goes, would I get better hypertropgy with strength-type lower volume programs?

As I mentioned earlier, I know my sentences are crude.
If you point out the part you can’t get, I can use some helps from translator app. Thank you for keeping the great works.

1 Like
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Whoops,

Thanks for the post. Great job on the translation as well. I found it easy to understand :slight_smile: A few thoughts:

  1. I think if your R wrist/hand is more or less “fine”, it’s reasonable to table any discussion of it to a later date if/when it crops up again
  2. Regarding the knee pain, you may be able to “get away” with just changing the exercises in the BB template and reducing the intensity depending on the severity of the pain. I would recommend the main squat movement change to something machine based, e.g. leg press, change the supplemental leg exercise to something like a smith machine tempo squat, tempo box squats, or some other tempo bilateral movement, then the isolation work be swapped to unilateral work like split squats, step ups, lunges, or similar (+/- a tempo component)
  3. I would predict that strength should increase every few weeks in the lifts you’re training in BB. If strength isn’t going up, I have concerns about the programming and/or implementation regarding progressive loading, RPE targets and similar. Happy to discuss!
  4. I think it’s unlikely that you’d get more muscle growth with a lower volume program, though it’s possible a strength-focused program would give you similar results at this time in your career. -Jordan
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Thank you for the such kind response.

Ah, I’ve never thought of exercise variation change.
My focus was solely on reps, proximity to failure.
Thank you for the thorough explanation, It helps me a lot!

Definitely worth a try.

Regarding to wrists, the pain is bearable rn, thankfully.
I’ll consider those recommandation as well if it gets severe!

About dosage, I looked at my old RTS log “reports” section, again.

There was some improvement in some lifts within BB2, Block 2(RPE -2) version! I changed the RPE modification (iso -1, compound -2) because I felt “too fresh”.

So, I’m gonna try RPE -2 for whole blocks!

Thanks, again! :slight_smile:

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Sounds good. Let me know how it goes!