LSN Elite Hypertrophy Cycle Coach Breakdown

Putting the HYPE in hypertrophy

In our last two cycles of LSN Elite training, we focused on working up to new maxes on all of our main lifts.  While that is fun, you can’t keep testing your strength all of the time, you’ve got to put in the work to build your foundation for strength so that you’re able to continue building strength and new maxes.

And that’s exactly what we are doing now, transitioning into a hypertrophy block where the focus is on building muscle, which will be the foundation for new strength gains in the future. 

In this video and blog Coach Gary and Christy breakdown what to expect from the newest LSN Elite block.

Exercise Selection/Sets x Reps

We will continue to use the main lifts that you’re familiar with, but you’ll see the rep scheme change.  Instead of heavy triples and singles, you’re going to see sets of eight, ten, or even 12+!  This is going to give your nervous system a break from the heavy attempts and put the stimulus completely on the muscles. Your body is going to respond by building those muscles. 

For the accessory work, you won’t see much change with the sets and reps that you’re accustomed to.  The goal here is always going to be to support the main lifts by targeting individual muscle groups, or more stable versions of the main lift.  You’re still going to see lots of supersets, drop sets, and other means of intensifiers because those are a great way to push you to do more work.

Intensity

Instead of percentages on main lifts, you’re going to have to rely on intensity to pick your weights.  These might be some rep ranges that your body isn’t accustomed to, so it might take a few weeks to get used to the level of conditioning required for high rep sets. 

It’s on you to choose your weights intelligently so that you can get the work in and achieve the intended effect.  We will give some guidance that correlates to a percentage of your max, but also what the intent of the set is.  If we say the last set should be an RPE 9 - make sure you’re honest and pushing with that level of effort. 

On accessories, we like to use rep ranges, choose the weight accordingly so that you can get effective weight done within that rep range.  I want to see each set near technical failure so that you are pushing as much as possible without sacrificing rep quality.

Conditioning

Our conditioning and maintenance days are meant to help facilitate recovery and further help build your foundation for lifts.  You’ll see lots of events that require moving, stabilization, and flexibility.  We want blood flow for the additional recovery benefits and we still want you to be able to move like an athlete.  

Muscle is the hallmark of a strong physique

Let’s show off your hard work in the gym with some noticeable muscle growth. Get HYPE for the newest LSN Elite cycle! See you there.