Interesting recent study published on three different non-linear, DUP-style training programs in collegiate football players. One group prioritized hypertrophy (HYP), one prioritized strength (STR), the third prioritized power (POW). HYP and STR increased bench, squat, and clean in the 10-week study. STR group, despite being more experienced lifters, saw larger increases in bench and squat than the HYP group. POW increased clean, but did not increase bench or squat. None of the groups saw significant increases in vertical jump or body mass- all groups gained roughly 1 kg of mass, with none reaching significance. Takeaway points: 1) A DUP program based heavily on strength work, with a secondary focus on hypertrophy, is a great way to make large improvements in strength, without sacrificing gains in hypertrophy or power. In this study, the STR group saw the largest increases in bench and squat (5.9 and 15.3 kg), while making mass gains similar to the HYP group and improving their clean by slightly more than the POW group. 2) In experienced athletes, gaining mass is HARD! None of the groups- not even the HYP group- saw significant gains in body mass. For the experienced lifter, careful attention must be paid to numerous training and dietary variables to ensure progress, and that progress will take time! -Eric The study: ncbi.nlm.nih.gov/pubmed/23698079
Posted on: Tue, 23 Jul 2013 12:27:06 +0000
Trending Topics
Recently Viewed Topics
© 2015