Starting PHAT program

emilygilman1

Is anyone doing or has done Power Hypertrophy Adaptive Training? What are your suggestions about the program and did you see good results?
I am really trying to put on muscle while increasing my strength and after a lot of research it seems like this is the best program for me
Thanks!

cajuntank

Running this program myself as I wanted to incorporate some higher rep work into my training. I do the power movements in a 5/3/1 fashion (as I am an middle age guy and doing straight sets across does not let me progress as fast with my current level of strength). I am not a fan of the "speed work" sets on the hypertrophy days as I don't believe they are useful except for use as recovery. Since you are only doing that body part twice per week, there should not be a recovery issue to include these, so I will instead do additional work sets of my hypertrophy movement...so for example, if I low bar back squat on power day, I will high bar back squat or front squat as my main hypertrophy exercise for 4-5 sets on hypertrophy day instead of the 6 triples (at 70% of 5RM) of low bar back squat speed work that the program originally called for and the next ancilarry exercise. But this is my opinion of course.

As an aside, this is not a program for a novice lifter, so as you did not state your training level, just keep that in mind.

emilygilman1

Okay thanks for all the pointers!