Programming Question

Training Q&A [Moderated]
1

Hi,

I am wondering what you think of this formulation of training for the purposes of hypertrophy primarily, strength secondarily?

Please feel free to “tear me a new one”, I’m very uneducated on programming, and am happy to learn.

I asked a question similar to this a while ago, although it was fairly primitive.

Current weekly program outline:

everything is EMOM

  • SBD, 1x per week, top single/double/triple, 7-8 RPE, back offs, 5x5 @70%

  • direct chest work, 5 exercises (including bench), 5 sets per exercise, 8-15 reps, 7-9 RPE

  • direct leg work, 1 exercise (1 for quads, 1 for hamstrings), 6 sets per exercise, 7-9 RPE, 12-15 reps

  • direct back work, 3 exercises, 9 sets per exercise, 8-15 reps, 9 RPE

  • direct arm work, 10 exercises (5 for tris, 5 for bis), 4-5 sets per exercise, 12-15 reps, 7-9 RPE

  • direct shoulder work, 1 exercise, 6 sets per exercise, 12-15 reps, 9 RPE

  • direct calve work, 3 exercises, 5 sets per exercise, 12-15 reps, 7-9 RPE

  • direct abdominal work, 3 exercises, 2 sets per exercise, timed till 9 RPE

I apologize if this would be better answered through a consult. Feel free to block approval, or ignore if so! No offense will be taken.

What would be the advantages/disadvantages of formulating training through relatively short rest periods (EMOM)?

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2

This is consultation territory for sure, as unpacking everything here would take quite awhile.

A few brief thoughts:

  1. I think the strength training is under-dosed for most folks
  2. 10/10 would not do any of these EMOM for strength or hypertrophy
  3. I have no idea how you’re laying this out over the course of a week. Some things may be okay- e.g. direct shoulder and abdominal work, for example. Others are pretty far off, e.g. direct chest, back, and arm work.

I think taking a look at our powerbuilding, hypertrophy, and bodybuilding templates would provide more insight in how-to program for these goals.

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3

Hi Jordan,

Thank you for the comprehensive answer.

Since I have of a bit of a sunk cost here, and I thought (completely prone to bias, and distortion here) I had decent results in strength and hypertrophy, I’m hesitant to change.

I’m worried that a switch to a more time-crunch esk program would result in a decrease in volume (sets x reps x %1rm), which might attenuate hypertrophy. Is that a valid worry?

No worries if it’s not a simple answer! I’m happy with your previous reply.

Thank you!

1 Like
4

Volume is one of many programming variables that influences training stress. I think if the programming is appropriate, you’re likely to increase muscle size.

5

Thank you, that is helpful to keep my “head straight”.