Sinkler's Hypertrophy Program

~Elsie

~Elsie

Cathlete
I'm signed up to Dave Dellanave's (my spine says Thank You to his deadlift instruction! :)) newsletter & in his recent one, he discussed his spouse's/Jen Sinkler's latest program - Bigness. It's a hypertrophy program. I've really been wanting a controlled muscle building program and would like to check it out. Just thought I'd drop in here to find out if any of you have checked it out yourselves yet and what you think about it? Have you done it?
I know some of you have done her Weights Faster program.
My greatest challenge I know is going to be getting back into the kitchen much more often. I've moved in the last 4 months and have yet to get back into my cooking groove. But whenever I get into any muscle building routines, I know I need to eat more often and be sure to have fiber in the middle of the day.
My other concern is how much HiiT training is incorporated. My endo has strictly instructed me to keep any HiiT workouts to 18 minutes or less. I really don't like HiiT so it all works out!! lol I've sent her an email to see if she'll answer my particular queries.
 
I just purchased it and looked at it yesterday but obviously haven't tried anything yet.

This is strictly a lifting program. There is an option to add a cardio calendar for $10 but I did not buy that. She actually suggests that you limit your cardio to a couple of 20-30 minute LISS sessions or do none at all in order to see the best muscle building results.

The program is a 14 week program with 2 phases. Phase 1 lasts 7 weeks is 4 days a week lifting (2 lower, 2 upper) and you pretty much repeat the same exercises for all 7 weeks with the reps and sets increasing over the weeks. Phase 2 also lasts 7 weeks but is now 5 days of lifting each week (2 lower, 2 upper, 1 glutes/delts) and again it is the same exercises for all 7 weeks with the reps and sets increasing over the weeks. Phase 1 workouts she said should be around 40-60 minutes and Phase 2 workouts would be no less than 60 minutes but as much as 90 minutes. The program emphasizes two main concepts, tempo of lifting (focusing on the eccentric portion of the lift) and mind-muscle connection.

I was kind of bummed by the lack of variety and how long the phase 2 workouts can be. I definitely do not have time for 90 minutes during the week (weekends maybe). 60 is the max I can give. I know variety is nice to keep the mind active and of course there is some merit to mixing things up for muscle confusion but I also understand that doing the same exercises leads to great gains, it just is boring to me after about 3 weeks of doing the same thing. I will probably never do this program as intended even though she is very clear that you are supposed to follow it to a T with very little options for substituting or changing exercise order. She definitely does not want you to switch days around or mess with the tempo, reps, or sets. It did give me some good ideas for $40 so I am not totally upset about paying for it. I would say I don't think this is worth the regular price of $79 so if you are going to get it, do so before the price goes up.

Hope that helped!
 
I have Jen's LWF and LWF2. While I love them I'm not going this route. Good luck if you try it- Jen looks like she got great results from the program. The couple freebe's she gave away this week during the promo look like good solid workouts. If you want a muscle-building program this would probably be perfect for that goal!
 
Oh Julie, your honest views on this are appreciated!! :) Hmmm, I do not think I have time for more than 3-4 days per week of lifting (or if my body could honestly handle more than this) Although as for the rest of it, it does look like something I will want to try out. Katie emailed me back to answer my question regarding cardio as well & yeah, it seems that if I am able to do low to moderate intensity twice or three times per week, that works. :)
I do think I will get it though & work out when I might be able to embark on My Muscles!!!! Yes, she looks incredible and happy!
I will let you know what I think of it down the road.
:)
 
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