I was wondering which program you all thought would be better for hypertrophy: Thib’s Pump down the volume or Marion’s stripped down hypertrophy?
I’m 5’11" relatively skinny at 180 in the morning, and I get about 1.5 grams of protein per lb of body weight with a moderate amount of carbs and fats from healthy sources primarily, although not always. I’m guessing my calorie consumption is probably somewhere in the 3,500-4,000 range
As a strength gauage I imagine my 1RMs are probably somewhere around 315lb in the squat and maybe 325-335 in the DL, and my bodyweight (180) on the bench. I have some bodyfat, probably around 15-17%, but I’m basically an ectomorph. I have been working out with power lifters, and I will try competing at a meet Jan 25 in philly. They have been helpful in getting me to use correct form, but I’m getting a little bit bored of their workouts, so I was looking to try something new.
I tried the SDH one time before and I got sick. I think this was mainly due to the fact that I wasn’t eating enough, and I am KIND of interested in giving it another try. I like the fact that I would probably not need a spotter. I also like the fact that I won’t feel the need to do cardiovascular activity on a layout like this.
However, CT specifically claimed that the low volume program was useful to ectomorphs, which I think I am. I am also very interested in Doggcrapp training, so this might be a good introduction to that type of training, although not exactly the same. I would use the trudel inspired split that he mentions in the article.
So what do you guys think? Marion’s program seems to fly in the face of what people think is traditionally good for hypertrophy, and it might be boring. However, it could also be very good for increasing my work capacity. The low volume might be good too, but I doubt I’ll have a training partner. Any and all advice would be appreciated.
I took a look at some older Thibaudeau articles and I’m in the midst of formulating a program right now. I think it’s a good skill to cultivate, especially if I’ll be lifting for a while.
However, I’d still be interested in which of these programs you think would be a better choice. I’ll post my workout as soon as I’m finished writing it out.
Thanks for the advice guys. As it turns out, I won’t have enough time to write a program myself, so I appreciate the input. I’ll try to make sure that I’m progressing, and keep posting milestones.
i was 165ish at 5’9 in september. i ate as much food as i could and took creatine while on stripped down hyphertrophy and i gained 10 pounds i think? within the first month or so. I think i did it again for another bit of time and ended up at like 180 or so. I dont remember the specifics.
I do remember i focused on bench a lot and my bench went up 25 lbs (on the sets) in like 5 weeks.
if you wanted my opinion, go stripped down hyphertrophy.
That’s sort of how I feel Rocco, I wanted to go on a high volume split that allowed me to take advantage of bodybuilding supplements like creatine, beta alanine, etc. I’ll probably work my way into it slowly, doing 3 days a week the first week, then 4, then 5 and start with supplementation on the third week.