Push/Pull Hyperplasia Program Overview
This page will be giving a brief overview on why this particular program was designed to target certain muscle growth techniques, training recommendations, and tips while training on this program.
At any time feel free to contact me with any questions.
Overview:
This Program is based off the conventional push/pull/legs type of training split hitting all the muscle groups 2 times a week. Two weekly example training splits can be seen by clicking on the button below. Ultimately chooseing when and what day to start is up to you and something you would enjoy.
However, it is important to note some key differences:
First, the training split itself has 6 working days to a 1 day off split. The first 3 days follow the standard push/pull/legs split.
However, the next 3 days of the workout are split into arms/chest&back/Legs. The second set of 3 days focus more on the super setting concept of training where you are working the antagonist muscle groups. When working in this particular type of structure and concept, I have personally noticed you can retain a better pump within the particular area of the body while training, which has helped me with reduced recovery time, better mind muscle connections, and a better overall strength output.
Another thing to note: this program mixes in the two different growth factors for building muscle. First the main program is focused on the hypertrophy while utilizing the progressive overload concept. This can be seen through the rep scheme and the various drop sets (highlighted in red) throughout the workout.
Hypertrophy- is the process of increasing the size/volume of the muscle through growth in the size of the muscle cells. This size in growth comes from stimulation and repair. Stimulation of the muscles fibers happens throughout the course of a workout. Once damaged, these fibers are then ready to be repaired. In resting mode new muscle fibers are produced to help replace and repair the damaged fibers which can result in more fibers being produced to make up for the damaged ones, and this is where the actual muscle growth takes place. This is where the drop sets and back down sets come into play. Both types of sets are utilized to add in volume and at the same time break down the 3 different muscle fibers within muscular structure, pushing the original fibers past initial failure. Thus stimulating more muscle fiber breakdown and increasing hypertrophy within the muscle group.
The second method of muscle growth is hyperplasia. Whether hyperplasia is actually attainable within the human muscular system is still a major debate within the scientific community. However, lets not leave muscle growth left to chance or possible growth on the table.
Hyperplasia- is the process that refers to an increase in the number of cells or fibers in the muscle. Through research, in order to increase the number of cells, the muscle fiber has to be triggered to do so. In order to do this one has to stimulate the muscle fiber to the point the fiber splits into two separate fibers or by promoting satellite cell proliferation. In this particular workout, hyperplasia will be attempted and can be seen highlighted in the blue regions, which include two primer sets followed by a hyperplasia set.
This particular workout uses the isometric stretch overload method of hyperplasia. This method holds the stretch (with the weight) of the particular movement for 30 seconds before dropping the weight to do another set. The next set, with the reduced weight, you do as many reps to failure before holding the stretch (at the new weight) again for 30 seconds. Ultimately you repeat the process for a total of 4 sets. An example is provided below:
Hyperplasia Utilizing Isometric Stretch Overload
Move: Standing Overhead Cable Tricep Extension
Primers:
Sets: 2 Reps:12-15 Rest: 1-2 minutes break
Hyperplasia (No Rest):
Sets: 1 Reps:12-15 30-second hold in eccentric phase (Stretch)
Drop weight
Set:1 Reps:To Failure 30-second hold in eccentric phase (Stretch)
Drop weight
Set:1 Reps:To Failure 30-second hold in eccentric phase (Stretch)
Drop weight
Set:1 Reps:To Failure 30-second hold in eccentric phase (Stretch)
This program has been programmed to focus on the upper body especially the back, chest, and triceps. That being said if you are attempting this program it is highly recommended you are in a surplus while following the program due to the high volume. If you are in a deficit I would recommend taking out the back down sets and the two primer sets before the hyperplasia set. This will allow the body adequate recovery for the muscle fibers to repair.
I highly recommend using proper form and a weight that challenges you towards the last 2-3 reps in your working sets. Also, form is everything so if you attempt a heavier weight but can't manage good form drop down in weight and try lifting at a slower tempo and repeat that. In no time with a surplus, you should start to see strength gains and then increase the weight on the bar.
You will see that with some of the compound movements a second set of sets and reps under them. These are back down sets. So in other words, reduce the weight on the bar and perform the amount of reps. This again is progressive overload on that particular muscle group by adding in more volume.
When it comes to weights do only what you can do. All the weight to be lifted in the program is strictly based off of what you can perform and no weight will be prescribe. This being said don’t be afraid to try going heavier for movements, but something that has helped me is if I check my ego at the door. I may want to lift super heavy but is it good for my form am I going to get hurt? Just questions I ask myself because this is about long term success. Think marathon no a sprint, in the long run strength will go up and you will see some really good development.
Important: Please consult a dietitian and personal trainer if you have complications or require specific nutritional and training protocols. Please consult a medical professional before doing any type of physical activity. The Iron Pulse and Chase Rossman are not responsible for any injuries and this is all peer recommendation