Good to hear you’re happy with the results of your “experiment.” Can you share a few examples of this hypertrophy work with this novice? I’m what some call a master (but am more correctly categorized simply as old) and I’m centering my early training on something similar to what you’re trying. TIA!
My hypertrophy work has been centered around bigger glutes for lowerbody however I am also hitting the upperbody pretty hard.
Bsaically I’ve been doing one power movement to start the lifting,ie powercleans, to help fire up the cns.
Then I do the main lift, which is some sort of squat variant. For this I do the density model for hypertrophy and have gone up to 10 sets of 4 for atg squats with under 45 sec of rest and a fairly high load on the bar.
Then I do a secondary lift focusing on the posterior. These are dependant on a few thing about usually are one of the following: single leg hip thrusts, barbell hip thrusts, RDLs, or glute bridges with a pause on top.
Depending on what the main lift was, I may have a third lowerbody lift. Depends on if i think enough tissue has been hit.
My last lift hits the front side, working lower abs and hip flexors by doing hanging leg lifts, swiss ball pikes/reverse humps ( no clue what they are called), etc.
I then finish on shot throws. I actually feel fresher after the shot throws than if I left them out.
I’ve been doing this on a simple cycle. Day 1 legs, day 2 upperbody, day 3 rest, repeat.
Granted this isn’t the only work I am doing. I’m also doing jump circuits and medball circuits, as well as some remedial work and flexibility work to prep myself for when I start training hard in a few weeks.