Why not do strength training and hypertrophy at the same time?

[The Viking]

I must be missing something here.

When working on maximal strength and going at high intensity (85%+ 1RM), you will not be causing enough microtrauma for the muscles themselves to grow much; due to the lower volume and workload compared to if you had done higher reps.

So after a strength workout, why not continue with a few sets of higher reps and lower intensity? For instance, after benching 5X3, why not stimulate more muscle growth by going a few sets of 8-12?

If I am not mistaken, lifting heavy is more of a workout for your CNS than your muscles themselves. So during the rest days, its not really your muscles that are recovering. A rep range of 8-12 isn't much to your CNS. On the other hand, 1-3 isn't that much workload on your muscles. So after training the CNS with a powerlifting workout, why not add in a bit more volume at less intensity to give the muscles some more workload?

Thanks in advance.

[Jneves]

Thats pretty common and why some powerlifting programs are great at packing on muscle. Hit a couple basic lifts heavy (or light but fast) with low reps then move on to more conventional body building training. Getting stronger is benificial to getting bigger and getting bigger is benificial to getting stronger so it only makes sense.

[robwein83]

bumping old thread that asks the same question that I would ask.

Any other thoughts on this?

[gomez26]

The reason is most routines that are talked about are beginner routines & the difference dont mean sh!t to a beginner. Sets of 5 reps are at the border between strength & hypertrophy & its the best overall development for beginners.

There are plenty of more advanced routines out there (check out Layne Norton's stuff) that do have both strength & hypertrophy , they just dont get talked about as often because 99% of ppl never get to that stage.

[Atavis]

It's seen in many programs. Here's a few examples:

The Intermediate Bodybuilder Variation of SS

Week A

Day 1
Back Squat 3x5, 1x8
Incline Bench press 3x5, 1x8
Chin-ups 4x8-15

Day 2
Front squats 3x5, 1x8 OR Light Squat 2x5 (80% 5RM)
Seated Press 3x5, 1x8
SLDL 3x5, 1x8

Day 3
Squat 3x5, 1x8
Incline Bench press 3x5, 1x8
Row 3x5, 1x8

Week B

Day 1
Squat 3x5, 1x8
Seated Press 3x5, 1x8
Chin-ups 4x8-15

Day 2
Front squats 3x5, 1x8 OR Light Squat 2x5 (80% 5RM)
Incline Bench press 3x5, 1x8
SLDL 3x5, 1x8

Day 3
Squat 3x5, 1x8
Seated Press 3x5, 1x8
Row 3x5, 1x8

**The backoff set of 8 is done with about 75% of the weight that was used for your 3x5 set.**

The Intermediate Madcow/BS 5x5 uses it on Fridays after a heavy triple.

Squat 4x5, 1x3, 1x8
First 4 sets are the same as Monday's, the triple is 2.5% above your Monday top set of 5, use the weight from the 3rd set for a final set of 8

The Needsize 5x5 was pretty big for a while.

The routine consists of choosing a heavy compound exercise to use for each bodypart, these can include, squat, deadlifts, bench press, close grip bench, standing barbell curls, military press, etc. On top of the initial 5x5, you also choose 2 other exercises, and aim to do 2 sets on each, of 8-10 reps per set.
Here's a sample routine
Chest
Flat bench 5x5
incline dumbell press 2x8-10
incline flyes 2x8-10

Of course advanced routines are another matter altogether.

[ptwa9]

Why not carry the boar home then eat it?