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Fitness Theory and Practice. CrossFit's rationale & foundations. Who is fit? What is fitness?

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Old 10-20-2009, 11:47 PM   #11
Steven Webster
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Re: Hypertrophy with CFFB

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Originally Posted by Ian Strand View Post
Steven Webster, I'd like to put on some size for some job specific reasons - more size will make strength increases come much quicker (and strength goes a long way in my job)
Strength increases will come quicker if you lift frequently (3 to 6 times per week with 70-90% weights). The reason for the frequency is to break the volume down into more manageable chunks. Since you might only be lifting heavy weights once or twice a week you cannot break the volume down too much. As you get stronger the body has to cope with the same volume closer to maximum, but you eventually start missing reps. One remedy is to knock back the weight; another is to switch up the reps and sets, and.... voila, you have your hypertrophy.

If that makes any sense you will see that the majority of your lifting should be heavy with the occasional week or two repetition lifting.

In the meantime the CFFB scheme looks good, although my gripe with it seems to have very few repetitions per week over 80%. It reminds me a little of a westside template in terms of the range.
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Old 10-21-2009, 12:28 AM   #12
Alex McRobie
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Re: Hypertrophy with CFFB

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I'm coming off a 10 week hypertrophy cycle from the performance menu.
sorry for the hijack but what was the date that the hypertrophy cycle started?
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Old 10-21-2009, 08:01 AM   #13
Ian Strand
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Re: Hypertrophy with CFFB

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If that makes any sense you will see that the majority of your lifting should be heavy with the occasional week or two repetition lifting.
Makes perfect sense; I appreciate the input.
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Old 10-21-2009, 08:39 AM   #14
Justin McGinley
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Re: Hypertrophy with CFFB

If you eat more, lift heavy you will gain weight. It's both really simple and very hard.

Considering your performance goals, it seems like CFFB would be ideal for you. Are you doing the Amateur, Collegiate, or Professional Strength WODs?
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Old 10-21-2009, 07:19 PM   #15
Ian Strand
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Re: Hypertrophy with CFFB

I'm following the collegiate offseason WODs.
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Old 10-21-2009, 08:37 PM   #16
Donald Lee
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Re: Hypertrophy with CFFB

Here are some articles from Lyle McDonald that might help you understand how to gain mass (all WFS):

http://www.bodyrecomposition.com/mus...al-growth.html

http://www.bodyrecomposition.com/mus...-mistakes.html

http://www.bodyrecomposition.com/tra...5-program.html

http://www.bodyrecomposition.com/mus...-programs.html

http://www.bodyrecomposition.com/mus...***-gains.html

http://www.bodyrecomposition.com/tra...rs-part-1.html

http://www.bodyrecomposition.com/tra...rs-part-2.html

http://www.bodyrecomposition.com/tra...rs-part-3.html

Most of the stuff you hear about bodybuilding doesn't work for normal people who aren't genetically gifted and/or on drugs. Also, isolation work is for advanced trainees. It's to finish off weak or undertrained areas. Otherwise, for strength training purposes, isolation work can be used for prehab.
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Old 10-21-2009, 08:57 PM   #17
Steven Low
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Re: Hypertrophy with CFFB

Yep, Lyle likes 5-8 reps. So do I.
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Old 10-21-2009, 09:23 PM   #18
Donald Lee
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Re: Hypertrophy with CFFB

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Originally Posted by Steven Low View Post
Yep, Lyle likes 5-8 reps. So do I.
5-8 for people primarily concerned with strength and mass gains, but he advocates all the rep ranges for bodybuilders. For bodybuilders, he advocates highly concentrated 4-6 week training blocks focused on one rep range, with maintenance work in the other rep ranges. I think it's influenced by block training principles.
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Old 10-21-2009, 09:26 PM   #19
Steven Low
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Re: Hypertrophy with CFFB

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Originally Posted by Donald Lee View Post
5-8 for people primarily concerned with strength and mass gains, but he advocates all the rep ranges for bodybuilders. For bodybuilders, he advocates highly concentrated 4-6 week training blocks focused on one rep range, with maintenance work in the other rep ranges. I think it's influenced by block training principles.
Yeah, I definitely see value in higher reps even for strength/performance/mass gain just because it acts to help get the connective tissue used to stress instead of just working heavier all the time as well.

Really though both groups focus too much on their respective "rep ranges." Gotta adapt training to various needs, especially injury advoidance.
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Old 10-23-2009, 01:18 PM   #20
Richard Paul Ham-Williams
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Re: Hypertrophy with CFFB

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Hey Richard, can you elaborate on "things to consider"? I liked your defintion of "bodybuilding", but you're right - I want to "build" my body with more mass, but am not looking to become a bodybuilder, "oiled up and prancing around".

Hi Ian,

Things to consider for hypertrophy are how quickly your muscles fatigue, if you fatigue quickly then high reps will do little for you and vice versa.


If a movement becomes too familiar or perhaps I should say, if your skill at a move becomes too adept then the effectiveness will be blunted.

There are a number of things to consider when training for hypertrophy.

If it were as plain as eat lots and get strong there would be a lot more chunky monkies out there thats for sure.
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