Looking for advice on how to progress in a hypertrophy program when it pertains to strength. I don’t know how to continue to progress in size without addressing the strength aspect. When do I increase the weight being used? For all exercises or just some? By how much? What if I start missing reps? This might be straight forward for some but it’s confused me for some time. Thank you!
Im sure others will have a lot of good (and better) input, but generally, you would set a rep goal for your working sets. If you meet that rep goal, go up in weight and then go until you meet the rep goal with the new weight, then go up in weight, etc.
In the program Im running, I have two working sets, one at 8 reps max with heavier weight, followed by one with 12 reps with less heavy weight. Once I hit 8 or 12 in that particular working set, I go up 5 lbs (or a pin on machines).
So for example, on bench, a few weeks ago, I did 8 reps with 190 on my heavy working set so I upped it to 195. Now I’m hitting 6-7 reps with that. Once I get 8 reps with it, I will go to 200.
On my 12 rep set, I got 12 reps of 170, so now I’m doing 175 for that set. I will stay at 175 until I get 12 reps with it.
This kind of program includes going to failure, just FYI.
I hope this makes sense. I only have my own program to draw from and hopefully I didn’t misinterpret your question.
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The best for you would be go get a coach. The questions you ask are telling that you lack massive amounts of even the very basic knowledge and for anyone to explain all that in here would be basically giving free multiple coaching sessions worth of info. This is a great place to learn but in order for it to be any good one needs at least the very basic knowledge. And since it feels that you don’t id bet that your exercise selection and execution is probably lacking also.
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As @LoganAY said, the 8-12-8 method works fine.
I would recommend that method, except working from 6 to 12 reps. Same progression otherwise.
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A lot of people address this by having portions of time dedicated to hypertrophy, and separate portions of time dedicated to strength. Once you get through the strength block, you then go back to hypertrophy and can do high reps with more weight (caveat: it might take a little bit to adapt back to high reps).
There are programs out there that will have hypertrophy and strength days in the same week. Stuff like conjugate (see Westside, or something like Cube method).
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