Strength training to Hypertrophy training and back to strength.

[Kengw002]

Does anyone switch back and forth between strength training and Hypertrophy training?

Particularly I’m wondering this situation…..

Going from strength training first to Hypertrophy training for a few weeks or more then back to strength.

Did you loose any strength?

I.e Did you have to start lighter or able to go a little heavier when back on your strength training?

 

[abdoze]

Switching back and forth between strength and hypertrophy training is something a lot of people do, I also do this throughout the year. My thoughts, when you go from strength to hypertrophy and then back to strength you might feel a slight drop in your max lifts at first, but it's usually temporary. I believe the added muscle mass and endurance from hypertrophy can help boost your strength over time. When you switch back, you might need to start a bit lighter, but you could also find yourself pushing past previous plateaus pretty quickly.

 

[Kengw002]

Nice one!

that's what i was hoping would be the case, but have never attempted it, i've just been strength training alone so far!

 

[ChasetheCase]

It'll better to do longer periods of each, say 6-8 weeks. Two weeks is not enough for full adaptation to each phase making progression very difficult.

More importantly what are you goals?

 

[Kengw002]

well until now I thought both options were the same thing, didnt realise you could train more towards one or the other, think increasing size is more along with my goals that become really strong. continuing to loose more fat also, i've already just dropped 25kg or so and still going.

 

[Kengw002]

well until now I thought both options were the same thing, didnt realise you could train more towards one or the other

I think increasing size is more aligned with my goals than becoming really strong.

I'll aim to continue to loose more fat also, i've already dropped 25kg or so and still going while also increasing muscle by about 5kg.

 

[Kengw002]

ignore the first message, i hadnt finished it

 

[ChasetheCase]

Awesome work on the fat loss. Have you done a DXA scan?

I'm assuming you're new to lifting? What are your current lifts? You need a good strength base before starting a hypotrophy programme if growth is your aim. You won't grow if you can only move little weights.

 

[Kengw002]

not dxa but been doing many inbody & evolt scans along the way

I've been lifting 5 days a week for 24 weeks straight now very consistently 2-3 hours a session, that's the extent of my lifting experience, i'm a pretty built guy naturally compared to average i would say, but i'm also 42 which negates things of course.

 

[Kengw002]

adding to that, i've been pushing to lift as heavy as possible and progressive overload, i'm not a weak guy I wouldnt say, i'm a pretty solid dude naturally

 

[sillychilli]

not dxa but been doing many inbody & evolt scans along the way

I've been lifting 5 days a week for 24 weeks straight now very consistently 2-3 hours a session, that's the extent of my lifting experience, i'm a pretty built guy naturally compared to average i would say, but i'm also 42 which negates things of course.

Spending 2 to 3 hours per session at the gym not really necessary for most goals. Growth and strength gains can be achieved with more focused workouts at about 45 to 90 minutes. Intensity and proper recovery matter more than time spent lifting. As we get older we need to balance training with rest and avoid overtraining. Not sure what your workouts are but look into focusing on quality exercises rather than the length of your sessions.

 

[Kengw002]

I have 3 min rests between sets to lift as heavy as possible, so it just takes time, usually 2 hours, but i'm not overdoing it as such, i know that, but that was when i was strength training, things will change now moving to hypertrophy, probably be quicker id say overall, longer time pushing but less rest time between sets being the biggest gain in time.

 

[doc]

It’s common practice for all athletes to periodize their years training. Often into 3 month periods. Nothing wrong with shorter times but long term results may suffer.
Many also have slightly lighter week each month to reduce injury and overtraining.