# Where to go for hypertrophy after rehab template **URL:** \ **Category:** Training Q&A \[Moderated\]\ **Created:** [December 25, 2023, 5:40pm UTC](https://forum.barbellmedicine.com/t/where-to-go-for-hypertrophy-after-rehab-template/14216 "2023-12-25T17:40:31Z")\ **Posts on this page:** 6\ **Page:** 1
**Author:** ![pameligo](https://avatars.discourse-cdn.com/v4/letter/p/74df32/32.png) [@pameligo](https://forum.barbellmedicine.com/u/pameligo)\ **Post date:** [December 25, 2023, 5:40pm UTC](https://forum.barbellmedicine.com/t/where-to-go-for-hypertrophy-after-rehab-template/14216/1 "2023-12-25T17:40:31Z")
Hello, Could you please help me in the following situation?, > **[Barbell Medicine | Hello everyone and happy holidays, Merry Christmas | Facebook](https://www.facebook.com/groups/BarbellMedicineGroup/posts/3610683199176253/)** > > Hello everyone and happy holidays, Merry Christmas. > > For the last three years, I am having a shoulder issue which I self managed then it flared up, got an mri which showed a slap tear and rotator... I am thinking of hypertrophy II but I would not like to focus on leg development besides the main lifts or close to the main lifts. My training nowadays, consists of 3 days a week of the last phase of the rehab template, two gpp days of liss and hiit, and 2 back and arm days of isolation movements. I build this gradually, the shoulder can handle it with no discomfort and I feel that i recover fine, no doms etc. ---
**Author:** ![Jordan\_Feigenbaum](https://sea1.discourse-cdn.com/flex001/user_avatar/forum.barbellmedicine.com/jordan_feigenbaum/32/1315_2.png) [@Jordan\_Feigenbaum](https://forum.barbellmedicine.com/u/Jordan_Feigenbaum)\ **Post date:** [December 26, 2023, 3:42pm UTC](https://forum.barbellmedicine.com/t/where-to-go-for-hypertrophy-after-rehab-template/14216/2 "2023-12-26T15:42:38Z")
Kostas, Happy to hear your shoulder is feeling better and that you’re ready to train. I’d favor Hypertrophy I or II, or even one of the powerbuilding templates. Those would all be reasonable. I am not sure what a turtle back is in regards to back development, but I think you should run one of those templates as written first, then modify on a repeat run based on how you responded. -Jordan ---
**Author:** ![pameligo](https://avatars.discourse-cdn.com/v4/letter/p/74df32/32.png) [@pameligo](https://forum.barbellmedicine.com/u/pameligo)\ **Post date:** [December 27, 2023, 6:56pm UTC](https://forum.barbellmedicine.com/t/where-to-go-for-hypertrophy-after-rehab-template/14216/3 "2023-12-27T18:56:39Z")
Thank you, I bought hypertrophy II since I will run it sooner or later. Is your suggestion of a powerbuilding template more on the fact that squats and deads (or other ““leg”” exercises) are on the strength development side rather than muscle development?Because i mentioned that i do not want too much leg size currently. Also, i am a sumo puller and in the hypertrophy template there are two days with stiffed leg dead and rdl. I am ok with pulling a conventional style deadlift for variety but in the shoulder rehab template I had sumo, and paused sumo and I think i might be more adapted to sumo and the change from only sumo type of pulls to only conventional might be too much. ---
**Author:** ![Jordan\_Feigenbaum](https://sea1.discourse-cdn.com/flex001/user_avatar/forum.barbellmedicine.com/jordan_feigenbaum/32/1315_2.png) [@Jordan\_Feigenbaum](https://forum.barbellmedicine.com/u/Jordan_Feigenbaum)\ **Post date:** [December 27, 2023, 9:11pm UTC](https://forum.barbellmedicine.com/t/where-to-go-for-hypertrophy-after-rehab-template/14216/4 "2023-12-27T21:11:28Z")
Not really favoring one or the other, as I think there’s a big overlap between strength and hypertrophy. I do not suspect that you’ll be able to train in such a way that limits leg development relative to your genetics. I think the additional training volume for the upper body will help growth there relative to what you were running previously. The hypertrophy template allows the user to select the lifts they want, so you could do sumo DL and a sumo variant if you want within that template. ---
**Author:** ![pameligo](https://avatars.discourse-cdn.com/v4/letter/p/74df32/32.png) [@pameligo](https://forum.barbellmedicine.com/u/pameligo)\ **Post date:** [March 1, 2024, 6:55pm UTC](https://forum.barbellmedicine.com/t/where-to-go-for-hypertrophy-after-rehab-template/14216/5 "2024-03-01T18:55:57Z")
Hello, Next week is my last week of hyper II. I was thinking of going into powerbuilding II but some members of the forum suggested to me powerbuilding III. I bought powerbuilding III but i think i am not in the mindset of going into this new style of programming yet. My question is, do you thing powerbuilding II is a good choice after hyperII or should I go to powerbuilding I first? ---
**Author:** ![pameligo](https://avatars.discourse-cdn.com/v4/letter/p/74df32/32.png) [@pameligo](https://forum.barbellmedicine.com/u/pameligo)\ **Post date:** [March 1, 2024, 6:57pm UTC](https://forum.barbellmedicine.com/t/where-to-go-for-hypertrophy-after-rehab-template/14216/6 "2024-03-01T18:57:09Z")
Hello, Next week is my last week of hyper II. I was thinking of going into powerbuilding II but some members of the fb group suggested to me powerbuilding III. I bought powerbuilding III but i think i am not in the mindset of going into this new style of programming yet. My question is, do you thing powerbuilding II is a good choice after hyperII or should I go to powerbuilding I first?