I. Why do we need hypertrophy?
II. Where does it fall into training for a powerlifter
* How I implement it for clients and myself
* How it is carried through strength phases
* how and when to cut it out if at all.
III. Types of Hypertrophy
* Sarcoplasmic
* Myofibril
* Hyperplasia
IV. How do we implement Hypertrophy?
* Metabolic Stress
- Drop Sets
- Super Sets
- Pre Exhaust
- Partials
- Occulsions
* Mechanical Tension
- Loaded Stretch
- Chains
- Rest Pause
- Cluster
* Muscle Breakdown (degradation)-
- Bands
- Overload Eccentrics
- Controlled Negatives
V. Why powerlifters struggle with hypertrophy
VI. Why Bodybuilders are good at hypertrophy

LONG Video:

Short Video:

Example 1
Week 1
Day 1 (legs)
DB RDL’s (3 sec Neg) 3x12: (Muscle breakdown)
Split Squat 3x12: (Mechanical Tension)
A1: Seated Calf Raises 3x20: (Metabolic Stress)
A2: Dorsi Flexion (calves) 3x20: (Metabolic Stress)
Leg Press (1.5 reps, all way down have way up, down all the way up) 3x10: (Mechanical Tension)
Backward Heavy Prowlers (1 min break) 3 lengths: (Mechanical Tension)

Day 2 (Abs, Chest, Shoulders)
OH Press 6x6: (Mechanical Tension)
A1) DB Incline Press 3x15: (Metabolic Stress)
A2) DB Flies 3x Max: (Metabolic Stress)
Seated Lateral Raises (3 second Neg) 3x10: (Muscle Breakdown)
Slingshot Bench (3/4 reps) 6x6: (Mechanical Tension)
Leg Raises 3x15: (Mechanical Tension)
Planks up for 10 seconds down for 5 seconds, do that 10 times = 1 set, 3 sets total (Muscle Breakdown)

Day 3 (Back)
A1) Banded Rows (1 count) 3x20: (Metabolic Stress)
A2) Banded Face Pulls 3x15: (Metabolic Stress)
Pendlay Rows (30 sec count between sets) 5x8: (Metabolic Stress)
Wide Pull Downs (5 sets) 20-15-12-10-8: (Mechanical Tension)
B1) Cable Rows (5 sets) 8-10-12-15-20: (Metabolic Stress)
B2) Band Pull-a-parts 5x Max: (Metabolic Stress)
Inverted Rows 3x15: (Mechanical Tension)

Day 4 (Hamstring, Calves)
A1) Standing Calf Raises (3 up 3 down) 6x6: (Metabolic Stress)
A2) Heel Raised Dorsi flexion, Lifting toes up, 6x15: (Metabolic Stress)
Laying Hamstring Curls (15 partials after each) 3x10: (Metabolic Stress)
Barbell Calf Raises 3x20; (Mechanical Tension)
B1) GHR 3x Max (Metabolic Stress)
B2) 45 Hypers 3x15 (Metabolic Stress)

Day 5 (Arms, Abs)
Reverse Plank Holds GHR 3x 1min: (Mechanical Tension)
Str8 Bar Curls 3x15: (Mechanical Tension)
Standing Bent Over Tricep Ext. (Cluster: 15 reps rest while holding weight for 10 seconds, then 12 reps, rest holding weight, 12 reps = 1 set, 3 sets total) 3x15-12-12: (Metabolic Stress)
A1) Cross Body Hammer Curls (1 sec Hold) 5x8: (Metabolic Stress)
A2) Banded Curls 5x15: (Metabolic Stress)
Rope Press Downs 4x15: (Mechanical Tension)
Laying Knee Slides 3x1 min: (Mechanical Tension)

Example 2

Week 1
Day 1 – Lower
Leg curls – 3-4x10, with 20 partial/half reps on last set. (Metabolic Stress)
Safety bar Squats – few warm up sets, then 3x5 @ heavy (Mechanical Tension)
Reverse band SSB squats – After hitting your heavy sets of 5, add a reverse band. These don’t need to be crazy heavy, You will do 3x10 (Mechanical Tension)
Leg extension – x30, 25, 20. rest 2 minutes in between each set. (Mechanical Tension)
Pullups – 3x many as possible with good contractions. (Metabolic Stress)
Barbell stiff-legged deads – 4x8, keep rest to 1 minute: (Mechanical Tension)

Day 2 –
Swiss bar bench – work up to moderate set of 5, then drop down and do 3x5/5/5 at each grip
DB flat bench – 3x10: (Mechanical Tension)
EZ bar skullcrushers – 4x10, drop set last set: (metabolic stress)
Low row with rope – 4x12 (round shoulders forward a bit, then really “arch” and squeeze back. Go from pronation to supination as you pull): (Mechanical Tension)
Rear delts/reverse pec deck – 3x15: (Metabolic Stress)
superset with
Shrugs – 3x15: (Metabolic Stress)

Day 3 –
Meadows row – 4x10: (Mechanical Tension)
Wide lat pulldown – 4x8: (Mechanical Tension)
Hammer row – 3x10, squeeze hard, drop set last set: (metabolic Stress)
Deadlift with plates raised 3 inches on blocks or rack – 5x5, increasing each set. 5th set do as many reps as possible until form breaks (Mechanical Tension)
Leg press – 3x12, don’t lock quads out at the top, so tension stays on quads through entire range: (Mechanical Tension)
Single leg leg curls – 3x10 each leg (Mechanical Tension)

Day 4 – Saturday
Incline press – warm up sets working up to a heavy set of 6: (Mechanical Tension)
DB shoulder press – 4x12, 10, 8, 20: (Mechanical Tension)
Cable chest flyes – 3x12: (Mechanical Tension)
Chain laterals – 3x15 (seated) (Metabolic Stress)
superset with
Spidercrawls – 3x8 up and down (Metabolic Stress)
EZ bar curls – 3x12, 10, 8, drop set last (Metabolic Stress)
Band pushdowns x100 total reps (Metabolic Stress)