Modified Hypertrophic

Though the combined reduction of volume and load leads to the best specific outcomes (with regards to dropping fatigue and increasing preparedness for the next mesocycle), employing what we call a modified hypertrophic deload typically leads to better long-term outcomes when the goal is STRICTLY muscle gain.

This method still leans into decreases in volume and load to drive the recovery process but with the added element of increased voluntary contractions.

In other words, we want to focus more heavily on emphasizing the mind-muscle connection now that intensity is no longer being prioritized.

For example:

• Week 1:
  • Hip Thrusts- 2×8-10 (4RIR) with 100lbs
• Week 2:
  • Hip Thrusts- 3×8-10 (3RIR) with 1005bs
• Week 3:
  • Hip Thrusts- 4×8-10 (2RIR) with 110lbs
• Week 4:
  • Hip Thrusts- 5×8-10 (1RIR) with 115lbs
• Deload:
  • Hip Thrusts- 4×6 but the load is chosen reactively (versus being prescribed) so the athlete can perform the movement with the best execution and greatest perception of sensation in the glutes.