PHUL (Power Hypertrophy Upper Lower) style series

[Debinmi]

@Cathe Friedrich
Please consider doing a small-ish series for a PHUL style workout series. Power-Hypertrophy-Upper-Lower. 4 workouts: 1 UB/LB split (2 workouts) that are used for Strength (4-6 reps/heavy weights). 1 UB/LB split (2 workouts) for Hypertrophy (10-12 reps/moderately heavy weights). Please also consider 2 Total Body workouts to complement when we don't have time for 4 weightlifting workouts a week but still want to work each muscle group 2x/week. So an additional TB for Strength and one TB for Hypertrophy. Thanks for considering.

 

[Nabbe47]

a small-ish series for a PHUL style workout series

Here is my small-ish Perfect30 based created rotation for hypertrophy!
What do you and hopefully Cathe think of it?

 

[Debinmi]

What do you and hopefully Cathe think of it?

Thanks for sharing. Definitely a Hypertrophy rotation. I've been thinking about rotations lately and reflected that I tend to notice improvements in strength more easily when I repeat workouts as in the 90-day Undulating Xtrain Rotation vs. the monthly variety rotations like Cathe posts each month. I enjoy the variety of the monthly rotations and like using my Cathe dvds, but I don't notice improvements as much as when I repeat the same workouts for a period of time. So I'm reassessing my rotations. I'm thinking of reusing UB/LB splits as in STS2.0 & P30. Aside from these 3, Cathe doesn't have too many UB/LB splits except for in LITE and ICE. She has many in the LIVEs though and I've downloaded quite a few over the years. She does have many LB workouts and I can use S&S RUUB and UB premixes from many TB workouts to complement them. However, most are geared toward muscle endurance and/or hypertrophy. Although strength gains can be made with these, I think there's a lack of true strength workouts in Cathe's library, hence the request.

To make the series even smaller, she could provide just an UB/LB split for low reps/heavy weights - true strength. And I'd appreciate a TB with low reps/heavy weights too.

 

[Nabbe47]

Cathe doesn't have too many UB/LB splits except for in LITE and ICE

Don't forget LMR2-Elevated!
Actually my P30 hypertrophy rotation was inspired by the successful results from completing the STS 2.0 12 week rotation focusing on strength and muscle growth/maintenance!
Another modified rotation, which is planned for next month, based on LMR2 Elevated + Heavy weight bonuses is attached, stripping all cardio focusing on UB/LB/TB workouts!

 

[Debinmi]

Actually my P30 hypertrophy rotation was inspired by the successful results from completing the STS 2.0 12 week rotation focusing on strength and muscle growth/maintenance!

Oh I'm glad you enjoyed STS2 - I was a little concerned you didn't care for it since you haven't posted much about it. It is one of my personal favorite series of Cathe's.

Another modified rotation, which is planned for next month, based on LMR2 Elevated + Heavy weight bonuses is attached, stripping all cardio focusing on UB/LB/TB workouts!

Interesting rotation, removing all cardio. I like the UB/LB/TB for 3-4 days of lifting, hitting each body part 2x/week, and the additional focus on the other aspects of the series. I may borrow your idea, however, I'd have to work hard at not adding any cardio - ha ha. I recently finished re-reading Rachel Cosgrove's "Age Strong" book - her workouts are more gym-focused with a lot of cable-machine stuff and are 3 TB/week. So I probably won't follow her plan, but I'm looking hard at her RAMP ideas for warm-ups and putting simple core work in the beginning of each lifting day. I think you've said you've done Caroline Givan's workouts - can you share your thoughts on her workouts? (You may PM me if you're not comfortable sharing on Cathe's forum). TIA.

 

[Kellyro77]

I'm just wondering out loud here. Correct me if I'm wrong - I wonder if there's a lack of Cathe doing full UB-only (non-split) Strength workouts because it's difficult to get all muscle groups effectively due to fatigue setting in?

Like no more than three muscle groups is optimal, since they do all sort of support each other while working and you start to lose gas by the time you get to a 4th muscle group?

Dunno?

EDIT: Was thinking, either that, or a full UB strength workout might be well over an hour long due do the rest periods needed.

 

[Gobias]

@Cathe Friedrich
Please consider doing a small-ish series for a PHUL style workout series. Power-Hypertrophy-Upper-Lower. 4 workouts: 1 UB/LB split (2 workouts) that are used for Strength (4-6 reps/heavy weights). 1 UB/LB split (2 workouts) for Hypertrophy (10-12 reps/moderately heavy weights). Please also consider 2 Total Body workouts to complement when we don't have time for 4 weightlifting workouts a week but still want to work each muscle group 2x/week. So an additional TB for Strength and one TB for Hypertrophy. Thanks for considering.

ooooh, I like this idea!

 

[Gobias]

Here is my small-ish Perfect30 based created rotation for hypertrophy!
What do you and hopefully Cathe think of it?

I have been contemplating my next (hypertrophy) rotation and am going to use your P30 one, thank you for sharing! I am going to add in more cardio due to lung issues I have had since birth and function better when I keep the lungs used and strong.

I would love if you share more of your rotations or your thoughts on Caroline Girvan.

 

[Debinmi]

EDIT: Was thinking, either that, or a full UB strength workout might be well over an hour long due do the rest periods needed.

Interesting ... so 5 muscle groups (back, chest, shoulders, bi's, tri's). If you only spend 10 minutes/group - that's 50 minutes plus time needed for a warm-up/cooldown. I enjoy both the CTX UB work and ICE Muscle Meltdowns, however, they both take over an hour to do in one workout including a w-up and c-d. So maybe. Some of the forum discussions I've read on the PHUL rotation have said the workouts can take over an hour with the rests; while others said their workouts took about an hour; didn't seem anyone was getting through the workouts in 45 minutes. May depend on the rests needed. The sample rotations UB Hypertrophy days had more exercises for bi's/tri's than the Strength days; they also had exercises for calves for LB while the Strength days did not.

Like no more than three muscle groups is optimal, since they do all sort of support each other while working and you start to lose gas by the time you get to a 4th muscle group?

This is true. Stacy Sims of "Next Level" suggests 2-3 TB days or a Push-Pull-LB split. Cathe's 3-day splits are often of this nature. So a 3-day split combined with a TB day would still hit each body part 2x/week for 4 days of lifting. Hmmmm. lots of possibilities. But I still think Cathe's library could use a few more true Strength offerings (Low reps/High Load).

 

[Kellyro77]

I still think Cathe's library could use a few more true Strength offerings (Low reps/High Load).

Agree on that