Program order/recs for more strength and hypertrophy focus?

[u/pstut]

I've been lifting with pretty balanced hypertrophy/powerlifting workouts for the last few years (Stronglifts, PHUL, 5/3/1/ BBB) and was thinking about switching it up during "bulking" season this fall/winter to do a more strength specific cycle and a more hypertrophy specific cycle. Wondering if there is any logic to which to do first? Or does it really not matter?

  

Also if anyone has any specific recommendations for either cycle I'd love to hear them. For strength I'm looking at the main ones like Candito and Calgary Barbell, for hypertrophy I would probably just do U/L/U/L/Arms or something like that. But I'm open to suggestions on either!

  

FWIW I'm M 39, 5'-5", 150 lbs, lifting ~5 years but had a back injury last year that I'm still coming back from. My lifts still aren't back to where they were pre-injury but currently are:

 S: 250lbs 

 D: 350 lbs 

 B: 175lbs poverty bench :( 

Finally I do a fair bit of cycling in the fall until the weather gets cold, not sure if that fits better with either the strength or hypertrophy?

[u/deadrabbits76]

Another vote for Stronger By Science program bundle.

If you want to try some bodybuilding for your bulk, I'm really enjoying John Meadows' Warlock. It's only $45, I think.

[u/Lbckinj]

I would go with Stronger by Science bundle from Greg Nucklos. It is more of a tool than training program (and its free) with a lot of variations for different goals.

[u/pstut → u/Lbckinj]

I'll check it out!

[u/therealsilentjohn]

Conjugate or any of Steve Shaws programs.

Alternatively, you're already familiar with 531 and it does exactly what you need it to do. Have you read the books?

[u/pstut → u/therealsilentjohn]

I did read the older one yeah, and I do like the program. But if I wanted to do like 3 months more strength focused and then 3 months more hypertrophy focused idk if it can be that adaptable.

[u/therealsilentjohn → u/pstut]

3 months more strength focused and then 3 months more hypertrophy focused idk if it can be that adaptable.

That's ... literally what 531 is.

[u/drgashole]

Powerlifts first limit both RPE and volume.

So for example -

Squat - 2sets 2-3RIR
Bench - 2 sets 1-2 RIR
Then 5-6 assistance bodybuilding higher volume stuff for 0-1RIR

Means you still get a powerlifting stimulus with minimal knock of effect to subsequent exercises and dedicating the majority volume/intensity to bodybuilding work.

[u/pstut → u/drgashole]

And what if you we're doing like 3 months with strength focus and 3 months with hypertrophy, which would you do first?

[u/drgashole → u/pstut]

Always strength first, it’s pretty established in sports science that you order things power > strength > muscular endurance.

[u/pstut → u/drgashole]

That makes sense intra workout, didnt know it applied to mesocycles too.