Which is better during a recomp? Hypertrophy or Strength?

neighaa

I have recently started lifting weight. Its been five weeks only and I am surprised of how strong I can be. I am only doing 5 compound movements (Squat, Bench, OHP, Bent Over Row and Deadlift) 3 times a week, 5 sets of 5. Each week I am increasing 2.5 kg (5 pounds) in every workout. But I think I will have to deload on OHP this week since I struggle on my last two reps of each set.

Let me include my stats here to let you people judge if I should do a recomp or cut first.

Height - 150 cm (4 feet 11)
Weight - 50.7 kg (almost 112 pounds)
Bust - 35 inches
Waist - 28.5 ish (30.5 ish at navel)
BF % - I am not sure but I don't have much fat accumulated except squishy love handles which one can only see if I wear body hugging outfit.

••• I am very quad dominant. My thighs are 22 inches, calves are 13, bicep 10, neck 12 and wrist 5.5

A little more information about my lifts.

Squat - 20 kg (44 pounds)
Deadlift - 25 kg (55 pounds)
OHP, Bench and Bent Over Row - 17.5 kg (38.5 pounds)

••• My gym has a local bar which is 5 kg (11 pounds) and plates of 1.25, 2.5, 5 and 10 kg. (We use metric system)

Now I am wondering, should I do a recomp or cut first and if I do a recomp, should I be training for strength or hypertrophy?

One important thing : Previously I have lost my period when I went below 104 pounds (about 47 kg)

neighaa

bump

sijomial

Build a solid foundation of strength and technique first when you are new to lifting (whether doing a recomp or not).
It's not a dichotomy of strength or size anyway.

Carry on with your routine with a tiny calorie deficit/very slow rate of loss would be my advice.

StealthHealth

My opinion is same as @sijomial s. Build a good foundation of strength and then decide later whether to specialise in hypertrophy, Oly, powerlifting etc.

I'd be looking to stick at the 5x5 type program until you stall - hopefully this will not happen until you're somewhere around bodyweight squat, and 1.2 body weight deads.

neighaa

StealthHealth wrote: »

My opinion is same as @sijomial s. Build a good foundation of strength and then decide later whether to specialise in hypertrophy, Oly, powerlifting etc.

I'd be looking to stick at the 5x5 type program until you stall - hopefully this will not happen until you're somewhere around bodyweight squat, and 1.2 body weight deads.

I am afraid of those 5*5 program. They want you to increase your weight every workout. I am thinking of following Stronglift 5*5 with a little tweak in it, I want to increase weight every week instead of every session. Will that be a problem?

sijomial wrote: »

Build a solid foundation of strength and technique first when you are new to lifting (whether doing a recomp or not).
It's not a dichotomy of strength or size anyway.

Carry on with your routine with a tiny calorie deficit/very slow rate of loss would be my advice.

I also am thinking of creating a routine like, keeping the big compound movements (Squat, Bench and Deads) on strength gaining with accessory workouts. Something like,

Monday - 80 % 1RM Squat 5*5 with some leg accessory workouts 3*8/12
Tuesday - 80 % 1RM Bench 5*5 with some back and shoulders accessory workouts 3*8/12
Wednesday - 80 % 1RM Deads 5*5 with some leg accessory workouts 3*8/12
Thursday - Rest
Friday - Rest
and then again the same cycle, or is it going to be too taxing?

jemhh

Increasing your weight slowly is perfectly fine.

If you're new to training, do not make up your own program. Use an established program. That (and saying to build a base of strength) doesn't mean you have to do a 5x5. Look through the list here and pick one:

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

StealthHealth

As @jemhh points out, any established progressive program is fine - the only reason I mentioned 5x5 SL is that is what your already doing:

neighaa wrote: »

I am only doing 5 compound movements (Squat, Bench, OHP, Bent Over Row and Deadlift) 3 times a week, 5 sets of 5.

It's also fine to take longer with the progressions (although I would not recommend trying to progress faster than prescribed).

kwtilbury

By definition, a recomp is simultaneously losing fat while gaining muscle, no? Isn't that hypertrophy?

StealthHealth

kwtilbury wrote: »

By definition, a recomp is simultaneously losing fat while gaining muscle, no? Isn't that hypertrophy?

Sure but when someone says "I'm looking for a hypertrophy program" they are saying "I'm looking for a program where hypertrophy is the focus" - at least that's how I read it.

Is it likely that OP is going to, for example, reject a hypertrophy program because there is a danger that it may also make her stronger?

neighaa

Is it likely that OP is going to, for example, reject a hypertrophy program because there is a danger that it may also make her stronger?[/quote]

Haha, I don't mind being stronger, who doesn't want to get stronger!! My main goal for now is to get some change in body composition..But in the process if I get stronger, I will choose that over any other program.

StealthHealth

To re-iterate, I'd pick a program that focuses on strength. Being stronger will mean that you can lift more and therefore if at a later date you want to switch the emphasis to something else (asthetics, olympic weightlifting, cross fit, power-lifting, a sporting pursuit, whatever) your strength will be a massive benefit.

You may also find that you gain some muscle during a strength protocol but if and if so how much is mainly dictated by your calories in. Run a strength program at an excess and you will gain muscle, run it at a slight deficit and you will maintain muscle but lose fat.

neighaa

StealthHealth wrote: »

To re-iterate, I'd pick a program that focuses on strength. Being stronger will mean that you can lift more and therefore if at a later date you want to switch the emphasis to something else (asthetics, olympic weightlifting, cross fit, power-lifting, a sporting pursuit, whatever) your strength will be a massive benefit.

You may also find that you gain some muscle during a strength protocol but if and if so how much is mainly dictated by your calories in. Run a strength program at an excess and you will gain muscle, run it at a slight deficit and you will maintain muscle but lose fat.

This is what I exactly want to do.

kwtilbury

StealthHealth wrote: »

kwtilbury wrote: »

By definition, a recomp is simultaneously losing fat while gaining muscle, no? Isn't that hypertrophy?

Sure but when someone says "I'm looking for a hypertrophy program" they are saying "I'm looking for a program where hypertrophy is the focus" - at least that's how I read it.

Is it likely that OP is going to, for example, reject a hypertrophy program because there is a danger that it may also make her stronger?

Fair enough, but regardless of which training protocol she chooses, hypertrophy is the goal.

rybo

112 at that height isn't very big, I definitely wouldn't cut. Eat at maintenance lift with an good program, and don't stress if its a true hypertrophy or strength program.

psuLemon

kwtilbury wrote: »

StealthHealth wrote: »

kwtilbury wrote: »

By definition, a recomp is simultaneously losing fat while gaining muscle, no? Isn't that hypertrophy?

Sure but when someone says "I'm looking for a hypertrophy program" they are saying "I'm looking for a program where hypertrophy is the focus" - at least that's how I read it.

Is it likely that OP is going to, for example, reject a hypertrophy program because there is a danger that it may also make her stronger?

Fair enough, but regardless of which training protocol she chooses, hypertrophy is the goal.

Hypertrophy can occur with most programs and has been demonstrated to occur from 20 total reps to 60; total volume is what is more ideal. So strength based programs can still drive hypertrophy. The main difference would be 1RM strength. The rep ranges will depend on the person's goals and their ability to achieve increases in total volume. My current program is largely focused on 4-6 reps at 85% of my 1RM with accessory work range from 4-12 reps (8-12 for most accessories since they are smaller muscle groups).

Personally, i agree with previous assessments. The main goal should be to get stronger, which will require increase to the weight, sets or reps each session. But that doesnt' mean you have to add 10 lbs to all moves. It can be as little as 2.5lb increases or extra reps. Either way, it's an increase in total volume. The way my program is designed (Bigger Leaner Stronger) is my goal is to hit 6 reps for 3 sets. Once I hit that, I add 5lbs for the bar for upper body and 10lbs to the bar for lower body.

_Bro

..Removing post

jjpptt2

Recomp vs cut -
Do you want to lose weight or stay where you are? How quickly do you want to see progress? A cut followed by a bulk will, in theory, put you at the same end as a recomp. The cut/bulk will show progress faster and will allow you to be a little more focused in your efforts. The recomp is more of a long, slow, and steady approach.

Strength vs hypertrophy -
First of all, both are going to happen to some extent, regardless of the program, but diet/intake will be a determining factor, especially for hypertrophy, than will the actual program.

Regardless of any of that... you're new to lifting so I would focus first and foremost on technique and building a good foundation going forward. As a beginner, you should be able to progress pretty quickly, but slowing the recommended weight increases on your lifts certainly won't hurt you. A little more caution is better than a little more recklessness.


Bigger picture, I'm not sure there's a right or wrong answer here. Either way you'll be watching your intake and lifting... and that will help you towards your goal. How you choose to get there is really up to you.