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Generally speaking, hypertrophy will be the time where you are furthest from a competition and are more concerned with building your base. Hypertrophy training is high volume with a relatively lower training intensity. Strength would be the next phase where you take the new muscle gained from hypertrophy training and make that stronger. That means training with heavier weights for fewer reps. Peaking would be the third and final phase before a competition where you take that new strength and translate that onto the platform or at your specific competition.
Yes! You sure can and these strength templates are a good way to add strength in addition to your functional fitness or other training.
Your best bet for these lower volume training templates is to combine them with our diet templates, when you are either trying to gain weight or maintain weight. You can use them during fat loss, but the PL hypertrophy templates are a little better suited for that.
We can only guarantee the functionality of any RP training template in Microsoft Excel (the program they were built in).
The PL training templates are designed for those that compete in powerlifting (squat, bench press and deadlift). The weightlifting training templates are designed for those that compete in the sport of weightlifting (snatch, clean & jerk).
The current strength template is 5 weeks long (4 weeks accumulating, 1-week deload). This block can be repeated up to three times in a row for 15 total weeks of training, but it is not recommended to go any longer than that in a row.
The PL templates can range from anywhere between 45-90 minutes, depending on how long you rest between sets. Each week should get progressively longer as more volume gets added to each week. The deload workouts can likely be done in 30 minutes.
All digital RP products can now be downloaded at the time of purchase, we no longer email them to you.
Confirmation emails are sent out shortly after your order is completed. Please be sure to check your spam, promotions, or updates folder as sometimes our emails are sent there.
Fun fact: You can re-download any product you've previously purchased from the Downloads page of your RP account portal (accessible once you log into your account).
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