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- Sep 24, 2011
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Strongman Training for Maximum Hypertrophy
Written by Tom Mutaffis
It’s obvious that strongman training is a great way to build mass, but this type of training is not commonly leveraged by bodybuilders or athletes looking for maximum hypertrophy. In fact, few programs exist that provide a comprehensive solution for those who are seeking a combination of aesthetic, power, volume, and speed work.
The program described in this article is designed to be a highly effective protocol for athletes, strongmen, and bodybuilders alike.
First, let’s take a look at the components of an effective hypertrophy program: volume, compound movements, good technique, overload, and recovery.
We all know that strongman movements can build power, but they can also yield great muscle-building gains when utilized properly. Each strongman movement calls on multiple muscle groups and many of these exercises can be performed with minimal equipment. Most competitive strongmen do very little hypertrophy work, yet they have muscular physiques due to the complexity and difficulty of event training.
One of the primary differences between strongman training and standard training splits is the way that the programs are structured. Not only do strongman training sessions require more recovery time between workouts, but the athlete also needs to be fully recovered going into the event training day. The typical protocol for a strongman workout includes 3-5 events (exercises) of 1-2 sets each, and it is not uncommon use 5-15 minute rest periods between sets. This means that a workout may consist of less than 10 sets but may range from 90-180 minutes in duration.
How does all of this apply to hypertrophy? We can go back to the beginning of this article for the answer: compound movements, overload, volume, and recovery.
Strongman training is characterized by high intensity/high volume and is very demanding. However, adding long rest periods and cycling intensity easily allows for proper recovery. Adding in strongman workouts is a great shock principle for the experienced athlete/bodybuilder and novice lifter alike.
Written by Tom Mutaffis
It’s obvious that strongman training is a great way to build mass, but this type of training is not commonly leveraged by bodybuilders or athletes looking for maximum hypertrophy. In fact, few programs exist that provide a comprehensive solution for those who are seeking a combination of aesthetic, power, volume, and speed work.
The program described in this article is designed to be a highly effective protocol for athletes, strongmen, and bodybuilders alike.
First, let’s take a look at the components of an effective hypertrophy program: volume, compound movements, good technique, overload, and recovery.
We all know that strongman movements can build power, but they can also yield great muscle-building gains when utilized properly. Each strongman movement calls on multiple muscle groups and many of these exercises can be performed with minimal equipment. Most competitive strongmen do very little hypertrophy work, yet they have muscular physiques due to the complexity and difficulty of event training.
One of the primary differences between strongman training and standard training splits is the way that the programs are structured. Not only do strongman training sessions require more recovery time between workouts, but the athlete also needs to be fully recovered going into the event training day. The typical protocol for a strongman workout includes 3-5 events (exercises) of 1-2 sets each, and it is not uncommon use 5-15 minute rest periods between sets. This means that a workout may consist of less than 10 sets but may range from 90-180 minutes in duration.
How does all of this apply to hypertrophy? We can go back to the beginning of this article for the answer: compound movements, overload, volume, and recovery.
Strongman training is characterized by high intensity/high volume and is very demanding. However, adding long rest periods and cycling intensity easily allows for proper recovery. Adding in strongman workouts is a great shock principle for the experienced athlete/bodybuilder and novice lifter alike.