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Starting PHAT program

emilygilman1
emilygilman1 Posts: 17 Member
edited December 2024 in Fitness and Exercise
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!

Replies

  • cajuntank
    cajuntank Posts: 924 Member
    edited April 2016
    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
    emilygilman1 Posts: 17 Member
    Okay thanks for all the pointers!
This discussion has been closed.

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