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help With hypertrophy phase

Original Post
mike526 · · schaumburg · Joined Nov 2009 · Points: 0

In A few days I will beginning my hyp phase. The majority of this will consist of hangboarding. My question is should I continue doing some form of arc training along with this, maybe 20 minute traverse session for warm up. Should I include bouldering into this phase also. Someone mentioned doing 4x4 but that seems like it would be more of a PE workout than HYP.

Just wondering what everyone has found to work for them want to get the best results, and not over train also.

Brian Prince · · reno · Joined Mar 2010 · Points: 2,727

hey, some good advice in this thread mountainproject.com/v/block…

Brendan Blanchard · · Boulder, CO · Joined Oct 2010 · Points: 590

Mike,

I also start my HYP phase next week. I honestly can't wait to get back on a hangboard :)

Anyway, my standard warm-up for hangboarding has been 10-20 minutes of ARCing, then some moderate boulder problems before a short rest, and the start of my hangboarding. If I have access to a real gym (not my woody) then I'll usually do some bouldering in the evening after a hangboard workout, but over training is definitely something to watch for. Play by feel, and err on the side of less (is more) during HYP and MaxR.

Good luck and let us know how it goes!

More from me here: rocksropesandcrashpads.blog…

5.samadhi Süñyātá · · asheville · Joined Jul 2013 · Points: 40

^ how is your intensity on the hangboard if you can do some bouldering afterwards? My fingers are literally fried I can barely even open the protein powder jar afterwards :) let alone actually climb semi-hard problems!

reboot · · . · Joined Jul 2006 · Points: 125

There is a real difference between intensive and exhaustive. You can do some highly intensive exercises and not feel completely worked. But if you try to exhaust all your strength with many reps (which I'm not sure is the best way to train HYP), then yes, you may not be able to open a plastic jar.

Brendan Blanchard · · Boulder, CO · Joined Oct 2010 · Points: 590
5.samadhi wrote:^ how is your intensity on the hangboard if you can do some bouldering afterwards? My fingers are literally fried I can barely even open the protein powder jar afterwards :) let alone actually climb semi-hard problems!
Some sets are easier than others, but for most part I'm tired if not breathing hard/falling off on the fifth rep. Ten sets isn't a lot, but it's certainly done its job.

My wording was also rather misleading. By 'after' a workout, I mean I would do a workout at 7-8AM, then later in the day I would boulder some. It was usually more towards 3-4PM that I'd hit the gym. I think it's mentioned somewhere on PowerCompanyClimbing that the writer had a similar experience with early morning workouts and moderate evening sessions.
Guideline #1: Don't be a jerk.

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