could any of you guys offer some advice on which template I should try out. Before you reply I feel you will need more info so here are my details and goals.
Age 44
Training for over 10 years using various training programs but currently doing a 4 day a week program based on hypertrophy. It’s based on a 4 week block increasing sets each week and then a deload. Average intensity is between 60 and 70%. I’m looking for something similar but want to also incorporate a little more strength work in the higher intensity rep ranges. I was looking at the power building template or maybe the hypertrophy 1 or 2. My long term goal is to increase my 1 rep maxes on squat, bench and deadlift but as I’ve stalled at my current weights I realise that to improve I need to add more lean mass, which is very difficult after my extended training history.
The powerbuilding template would be a good one to run if not jump on the hypertrophy template then run the strength template. That is of course if you are familiar with RPE based training if not run the bridge to get a feel for RPE and then hop on one of those templates.
Anecdotally, I had a decent amount of strength gain doing the hypertrophy program so take that for what’s its worth!
I’m even older than you and managed a PR on my deadlift - 195 kg @ 9.5 up from 190 @ 10 - after running the HLM followed by the free peaking template. That would have been across the board I suspect had I been actively gaining weight, and actually been seriously focused on driving up my PRs. But we’re heading into summer here and I’d like to drop a dress size or two.
I’ve been using rpe for a while now and fell I have a good grasp of it. I’m thinking I will give the hypertrophy template a go for one or two blocks then switch to the strength template for a block. I am just a little worried about the volume of the templates. Does it adjust to individual needs ? I’ve read about fatigue percentages but never used them. Is there a similar system incorporated?
It all depends on you, I can say I didn’t have a problem with the volume but that doesn’t really help you out lol. Hopefully you are using RPE correctly and it should help regulate the volume. Going in you should just understand that it is a hypertrophy program not a purely strength program, so sure youll see some PRs but it might not come from the number of lbs/kg on the bar.
Why are you worried about the volume? So long as the intensity / frequency are managed correctly, its not an issue - actually its pretty much essential. If your long term goals are an increase on your 1RM, then you need the right tool for the job.
I agree with the statements above. As long as you are realistic in your expectations, accurately hit rpe and work hard, you should see some great results. If you are wanting to drive your 1RM up with an added hypertrophy component I would recommend the power building 2 template since you are already doing 4x a week weight training it should be a good fit. In my experience, frequent planned de-load weeks are often overused (see 5/3/1, rp training templates) for gen poo and the sentiment Austin often states, “you are most likely under trained” applies here. I just finished the hypertrophy 2 template however. I really liked it but was itching to get back into a more powerlifting focused template. Best of luck whatever you choose.