Strengh and hypertrophy

Lostinblac

Hello I was wondering is it good to do strengh every workout followed by hypertrophy after to get the best of both I'm abit unsure I'm currently on a cut as I was originally 99kg and cut.till 85 I.lost all fat and somehow gained 3kg of muscle due to having such high bf of 30 percent I'm also 5ft5 I have only ever done strengh for 2 years and now xan bench 130kg incline bar for 5x5 and 5x5 flat bench 140kg and db press 50kgs sorry life story I just want the best general advice I'm.on a cut atm.of.600 calories and my strengh doesn't ever really.go down but wondering if hypertrophy is productive when it'll be hard.to build.muscle anyway thanks for your advise and feel free to.add

BrianKMcFalls

PHUL is program that a lot of people use, specifically because it addresses power and hypertrophy. If you're ready for an intermediate program, you should look into it.

Lostinblac

I'll take a look thankyou appreciate it

psuLemon

Total volume is really what is important. Hypertrophy can occur within various rep ranges. Often the 8 to 12 rep is touted as being optimal range but that is mainly because it can be easier to achieve total volume at that point. There was a recent study that looked at hypertrophy by comparing 3 sets of 7 reps vs 7 sets of 3. Interesting enough, both showed similar results except 1RM gains where greater in 7 sets of 3. Overall, the program you should follow is the one you enjoy, the one that addresses your overall goal and the one that will supports your current lifting level.

How long have you been lifting and what programs have you followed?

psuLemon

To add, here is what I mean with the volume stuff.

https://www.youtube.com/watch?v=S_z0vLxQHmo&t=19s

Lostinblac

Thanks for the reply mate I've been lifting for a few years now but only.recently educated.myself I use to eat big to get big which backfired I trained strengh for a year and gained no muscle and gained a lot.of fat and then cut and went from 99 till 85 and I lost barely.any muscle just fat but was unsure what.to.train in a deficit due to it being hard to build muscle I think because my bf was high I can build.muscle.and loose fat at the same time but unsure when that will slow down lol

psuLemon

https://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1

I would check out that above link. There are a lot of good programs in there. If you haven't really done a lot of structured lifting programs, you can probably start with some of the beginner programs. Or if you like splits, then PHUL and Wendler are good options. Currently, I am following a 4 day version of Bigger, Leaner, Stronger and I love it. It works mainly in the 4-6 rep range, and incorporates 8-12 on a few moves.

Lostinblac

I shall take a look thankyou be good to get on a structured program are you on a cut or bulk and do you notice your muscle.going up