Programming Question

colman1212

So I guess this is a question for PT's, S & C coaches etc.

A client comes to you who is currently sitting at 80kg and around 9 - 10% bf.
Quite strong in the basics, squats, deads, bench and weighted bw exercises.
They are looking at putting on size over a 4 month window, about 4 kg with minimal fat gain. Currently eating a clean paleo diet with a calorie surplus that will see them put on 0.5kg per week.

To have them in optimal shape at the end of the four months, do you:

A)
4 weeks strength training (5x5 style) + calories surplus
8 weeks hypertrophy (8-12 rep range) + calorie surplus
4 weeks leaning out on a deficit.


12 weeks Strength training (5x5 style) + calorie surplus
4 weeks leaning out on a deficit

C)
12 week hypertrophy (8-12 rep range) + calorie surplus
4 weeks leaning out on a deficit

D)
something else.

amazingemmet

Four weeks High volume excessive cals, 2 weeks semi PSMF or ADF, Higher intensity strength training and conditioning repeat.

Gaining muscle isn't a linear response for the body so by taking an alternate bulking and cutting approach you'll work with the bodies action/ reaction factors.

That said the experiment I'm itching to try is to run 3 cycles of GVT back to back on someone, changing the exercises for each cycle.

colman1212

amazingemmet wrote: »

Four weeks High volume excessive cals, 2 weeks semi PSMF or ADF, Higher intensity strength training and conditioning repeat.

Gaining muscle isn't a linear response for the body so by taking an alternate bulking and cutting approach you'll work with the bodies action/ reaction factors.

That said the experiment I'm itching to try is to run 3 cycles of GVT back to back on someone, changing the exercises for each cycle.

Interesting, so what if the client started at 80kg, what weight would you be aiming to hit by the end of week four? And what would you then aim to cut to in those 2 weeks on ADF or PSMF?

amazingemmet

I honestly can't give you definite figures as every client is different. I'd like to see a 3kg increase during the 4 weeks. During the cut I'd like to drop 1% bodyfat per week with people. If someone was extremely lean already ie a genuine 10% or lower then I wouldn't take such an extreme diet with them.

colman1212

Cool. My PT basically wants to try 4 weeks doing a bastardised version of strong lifts 5x5 to get my strength back up, just did a structural rebalancing program for the last 4 weeks. Then he wants to hit 8 weeks of high volume hypertrophy and then hit a deficit for the 4 weeks.

I just kinda thought doing a strength program for 4 weeks was a bit of a waste of time and wondering what other peoples opinions were.

GVT has interested me for a while actually...

Theresalwaysone

amazingemmet wrote: »

Four weeks High volume excessive cals, 2 weeks semi PSMF or ADF, Higher intensity strength training and conditioning repeat.

Gaining muscle isn't a linear response for the body so by taking an alternate bulking and cutting approach you'll work with the bodies action/ reaction factors.

That said the experiment I'm itching to try is to run 3 cycles of GVT back to back on someone, changing the exercises for each cycle.

That person would hate you.

Theresalwaysone

amazingemmet wrote: »

Four weeks High volume excessive cals, 2 weeks semi PSMF or ADF, Higher intensity strength training and conditioning repeat.

Gaining muscle isn't a linear response for the body so by taking an alternate bulking and cutting approach you'll work with the bodies action/ reaction factors.

That said the experiment I'm itching to try is to run 3 cycles of GVT back to back on someone, changing the exercises for each cycle.

That person would hate you.

amazingemmet

I see you here pretty much questioning everything your PT does with you. If he doesn't inspire that much confidence for you maybe a different PT is in order?

colman1212

amazingemmet wrote: »

I see you here pretty much questioning everything your PT does with you. If he doesn't inspire that much confidence for you maybe a different PT is in order?

To be honest, I just find questioning things is the best way to understand the reasons behind them. I like hearing the opinions of others and learning from the different approaches. I'm incredibly motivated and just want to be confident that what I'm doing makes sense.

Hanley

amazingemmet wrote: »

Four weeks High volume excessive cals, 2 weeks semi PSMF or ADF, Higher intensity strength training and conditioning repeat.

Gaining muscle isn't a linear response for the body so by taking an alternate bulking and cutting approach you'll work with the bodies action/ reaction factors.

That said the experiment I'm itching to try is to run 3 cycles of GVT back to back on someone, changing the exercises for each cycle.

Theresalwaysone wrote: »

That person would hate you.

I hate myself and may try this.

amazingemmet

colman1212 wrote: »

To be honest, I just find questioning things is the best way to understand the reasons behind them. I like hearing the opinions of others and learning from the different approaches. I'm incredibly motivated and just want to be confident that what I'm doing makes sense.

See the problem with questioning your trainer on the internet is basically he sees you in person and has done tests and is taking the approach he feels is best for you. If some of my clients went on the internet questioning what I was doing with them people would say it was sh1te and do something else but I have my reasons for the techniques I use with people do to training and monitioring them same as I'm sure your trainer does with you.

amazingemmet

Hanley wrote: »

I hate myself and may try this.

135 days of gainzzz

Transform

colman1212 wrote: »

So I guess this is a question for PT's, S & C coaches etc.

A client comes to you who is currently sitting at 80kg and around 9 - 10% bf.
Quite strong in the basics, squats, deads, bench and weighted bw exercises.
They are looking at putting on size over a 4 month window, about 4 kg with minimal fat gain. Currently eating a clean paleo diet with a calorie surplus that will see them put on 0.5kg per week.

To have them in optimal shape at the end of the four months, do you:

A)
4 weeks strength training (5x5 style) + calories surplus
8 weeks hypertrophy (8-12 rep range) + calorie surplus
4 weeks leaning out on a deficit.


12 weeks Strength training (5x5 style) + calorie surplus
4 weeks leaning out on a deficit

C)
12 week hypertrophy (8-12 rep range) + calorie surplus
4 weeks leaning out on a deficit

D)
something else.

Lift heavy in 1-2 movements, do a Metcon x 4-5 times per week.

Do a ton of mobility work daily. Simples.

Eat Food that's largely unprocessed and lots of it