Hypertrofie & Powerlift schema's om zelf uit te bouwen

[Valandinz]

Ik ga even een thread aanmaken voor iedereen die met rare trainingscombinaties komt om dit te linken.
Zijn zat wegen naar rome maar dit geeft men tenminste een beetje een leidraad bij het kiezen van oefeningen.
Credits voor de sample programs naar Eric Helms.

Legenda:

RPE
10 - Kan geen reps meer
9.5 - Kan geen reps meer, misschien iets meer load
9 - Nog 1 rep in de tank
8.5 - Sowieso 1 rep in de tank. Misschien 2
8 - 2 reps in de tank
7.5 - Sowieso 2 reps in de tank. Misschien 3
7 - 3 reps in de tank
5-6 - 4 tot 6 reps in de tank
1-4 - Erg makkelijk

Waar moet je op letten
Volume: 40-70 reps/spiergroep/sessie (80-210 reps/spiergroep/week)
Intensiteit: 1-15RM

Kracht: ~3/4e van totale volume in de 1-6RM range
Hypertrofie: ~3/4e van totale volume inde 6-12RM range​

Frequentie: 2-3x/week per spiergroep

Voorbeeldjes:
Hor Push: Decline/Incline press
Ver Push: Standing/Seated press
Hor Pull: Cable/Single Arm/Dumbbell/Chest Supported Dumbbell/seal/bench/machine (bent-over/pendlay/t-bar) rows.
Ver Pull: Chin Up / Pull Up / Pull-down

Focus Hypertrofie (Bodybuilding)
Beginner (0-2 jaar trainingservaring)

Intermediate (2-5 jaar trainingservaring)

Focus Powerliften (Kracht)
Beginner (3 day) (0-2 jaar trainingservaring)

Beginner (4 day) (0-2 jaar trainingservaring)

Intermediate (2-5 jaar trainingservaring)

 

[Alexsdc]

wat is Opp Sq?

 

[Valandinz]

wat is Opp Sq?

FS = Front Squat
RDL = Romanian Deadlift
Vert = Vertical
Hor = Horizontal
OHP = Overhead Press
Sq = Squat
HH = Hip Hinge
SL = Single Leg
St = Standing
LP = Leg Press
Se = Seated
Opp Sq = Opposite Squats
CGBP = Close-Grip Bench Press
Wt B Ext - Weighted Back Extensions
Wt Ab = Weighted Ab Exercise

Opposite squat is simpelweg gewoon de tegenovergestelde squat van je competitie squat.
Dus als je een high-bar squatter bent doe je low-bar. Als je een low-bar squatter bent doe je high-bar.

 

[Mentat]

bron schema: https://www.reddit.com/r/ Fitness/comments/2veq5l/why_powerlifters_should_train_more_like/ (deze link is bewust onderbroken met wat spaties, want anders zie je die hele pagina meteen)
bron artikel: https://www.strongerbyscience.com/powerlifters-should-train-more-like-bodybuilders/

Sample routine

Day 1

Squat*
Deadlift variant of your choice (opposite stance, RDL, rack pull from below knees, trap bar, etc.)^
Lunge or split squat
Hamstring curl
Back raise

Day 2
Bench*
OHP variant of your choice (push press, OHP from pins, seated OHP, etc.)^
Row of your choice
DB press or flyes
Rear delt raises
Curls and triceps extensions

Day 3
Deadlift*
Squat variant of your choice (opposite bar position, paused squat, front squat, anderson squat, etc.)^
RDL or good morning
hip thrust or glute bridge
Calf raise of your choice
Direct ab work of your choice

Day 4
OHP*
Bench variant of your choice (closegrip, pin press, incline, DB press, dips, weighted pushups, etc.)^
Pull up, chin up, or pull down
Row of your choice
Rear delt raises
Curls and triceps extensions

Spoiler: sets, reps, progressie

*
Week 1: Work up to a 10rm, then 2-4x8 with the same weight
Week 2: Work up to an 8rm, then 2-4x6 with the same weight
Week 3: Work up to a 6rm, then 2-4x4-5 with the same weight
Week 4: Work up to a 3rm with no dropbacks (low volume "deload" week)
then start over and try to beat your rep maxes from last month

^
Week 1: 70% for as many reps as possible in 6 minutes
Week 2: 70% for as many reps as possible in 8 minutes (trying to maintain the same pace)
Week 3: 70% for as many reps as possible in 10 minutes (trying to maintain the same pace)
Week 4: 70%, 1/2 the total reps of week 3 in 10 minutes
Week 5: start over a bit heavier

For all accessories (things without a * or )
Option 1:
Week 1: 2-4x8 with a relatively easy weight
Week 2: 2-4x10 with the same weight
Week 3: 2-4x12 with the same weight (should be pretty tough)
Week 4: 2-4x6 with the same weight (deload)
Week 5: start back over with 3x8, a bit heavier.

Option 2:
Week 1: 2-4x12 as heavy as you can manage
Week 2: 2-4x10 heavier
Week 3: 2-4x8 heavier
Week 4: 2-4x6 with the same weight as week 2 (deload)
Week 5: start back over with 2-4x12, a bit heavier

Option 3:
Week 1: 2-3x8-12
Week 2: 3-4x8-12 (same weight)
Week 3: 4-5x8-12 (same weight)
Week 4: 1-2x8-12 (same weight - deload)
Week 5: start back over with 3x8-12, a bit heavier.

Spoiler: interessante comments

GZCL, Juggernaut Method, Cube, and 5/3/1 are all solid choices, provided you're tailoring the accessories to your specific weaknesses.

Basically, I see training as split into three phases for a powerlifter.

1. Beginner - learn the movements and achieve the first level of mastery (a high degree of proficiency, though probably not 100% efficiency)
   
   
2. Intermediate - any sort of progressive overload is fine for strength, but the focus should be on hypertrophy (i.e. not focusing so much on heavy strength work that it detracts from training volume and growth)
   
   
3. (when you're nearing your muscular potential. 3-5 years after starting serious training) Advanced - specialized programs focusing very strongly on the big 3. This is the point of achieving true mastery.

The reason for the second phase instead of jumping from 1 to 3 is simply to ensure more well-rounded muscular development and decrease the risk of overuse injuries (it allows for a much broader array of exercises to accomplish the training goal). Since you're not doing as much dedicated strength work, your 1rm will probably be somewhat lower at any point in this time period than it may be otherwise, but it sets the base for a healthier and more productive run in phase 3.

And phases 2 and 3 don't necessarily have to be entirely distinct. i.e. an intermediate lifter may spend 3/4 of their time in phase 2-type training and 1/4 in phase 3-type training, with the ratio flip flopping with training age (a period of decreased specificity reducing wear and tear and also giving a mental break can be beneficial for even a very advanced athlete).