I’ve decided to give the SBS Hypertrophy program a run. My ability to stick to anyone’s program including my own is suspect, so I make no claims at this stage, but I’ve been considering it for some time which could bode well for a successful attempt. I’m doing it for several reasons:
- I like, trust and respect Greg Nuckols.
- I like the plug and play spreadsheet that auto-regulates the loads for me based on my performance.
- I like the focus on big compound lifts which I prefer to do.
However, I have made some changes to the basic concept based on my knowledge of the mechanisms for hypertrophy and I will outline those changes here.
The program uses AMRAP sets to facilitate the auto regulation of the load. That’s all fine and good, except the AMRAP set comes last after performing 3 sub maximal sets. Knowing what we know about the hypertrophic stimulus on sub-max sets; that the closer the set is taken to failure the more likely we will activate high threshold motor units and engage more muscle fibers, I think it makes more sense to do the AMRAP set first, in a non-fatigued state. That would make the subsequent sets more effective as well as they will start in a fatigued set after the first set and can be taken to the same proximity to failure rather than stopping at a prescribed rep count regardless of the RPE/RIR of those sets.
In other words, doing 3 sets of 10 before the AMRAP set, may mean each of the 3 sets don’t provide as much stimulus as they could if done after the AMRAP. As an example, in my first session yesterday, using low bar squats as the lift, I performed 15 reps on my AMRAP set. I then did 3 more sets that were basically AMRAP sets as well, resulting in 8, 10 and 8 reps respectively.
I also performed a moderately heavy single before the AMRAP, which Greg does recommend, and which the evidence suggests is a potent way of improving results in the sets that follow. It’s not necessarily a proven method, but I enjoy singles and if there is some benefit, I think it’s worth including. Keep in mind it is not a maximal effort, but more like a weight I could probably do 3 reps with, but just doing the single.
I’ve selected the 5x per week split to aid in my recovery. I’ve been training 6 or 7 days a week for months, but with the increased emphasis on big lifts, I think it’s wise if I take a couple of days off every week, despite how much I hate it. Days I don’t lift are long, dull and sap my joie de vivre, but I will endure them for the overall benefit.
I’ll provide updates as I go along. In other hypertrophy news, I am still trying to get my calories right. Trying to stay lean but eating enough to ensure my energy needs are met is a fascinating experiment. What I can say at this point is that all the calculators that are available to tell you what your base metabolic rate is, and how much to add based on activity level are not realistic. I’m shooting for a modest .5% monthly increase in my body weight, which combined with improvement in my lifts, probably indicate I’m adding muscle. Faster rates of weight gain will just mean a fatter me, so while I’m tempted to eat more, I will hold the line and keep tinkering with small calorie changes based on my weekly weight change. It’s lots of fun.
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