{"id":3823,"date":"2019-02-27T13:10:21","date_gmt":"2019-02-27T12:10:21","guid":{"rendered":"http:\/\/taoofstefan.com\/blog\/?p=3823"},"modified":"2019-02-27T13:10:24","modified_gmt":"2019-02-27T12:10:24","slug":"6-weeks-of-hypertrophy-training-project-big-stefan-pbs-2","status":"publish","type":"post","link":"https:\/\/taoofstefan.com\/blog\/main\/lifestyle\/6-weeks-of-hypertrophy-training-project-big-stefan-pbs-2\/","title":{"rendered":"6 weeks of hypertrophy training &#8211; Project Big Stefan &#8211; PBS #2"},"content":{"rendered":"\n<p>Here we go with #2 of Project Big Stefan. I&#8217;ll share with you my current progress of 6 weeks of hypertrophy training and what&#8217;s to come.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Hypertrophy Training<\/h2>\n\n\n\n<p>I discuss what kind of program I used during these 6 weeks (<a rel=\"noreferrer noopener\" aria-label=\"MI40 Foundation (opens in a new tab)\" href=\"https:\/\/www.mi40nation.com\/\" target=\"_blank\">MI40 Foundation<\/a>) and give my honest feedback of it. Once that is done and some coffee sipping took place, continue with what planed the upcoming weeks.<\/p>\n\n\n\n<figure class=\"wp-block-embed-youtube wp-block-embed is-type-video is-provider-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" width=\"600\" height=\"338\" src=\"https:\/\/www.youtube.com\/embed\/4JK9Q5OPJog?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=en-GB&#038;autohide=2&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span>\n<\/div><figcaption>6 weeks of hypertrophy training &#8211; Project Big Stefan &#8211; PBS #2<br> <a rel=\"noreferrer noopener\" href=\"http:\/\/bit.ly\/YTtaoofstefan\" target=\"_blank\">Subscribe to my YouTube channel<\/a> <\/figcaption><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Hypertrophy 101<\/h3>\n\n\n\n<p>In case you aren&#8217;t sure what hypertrophy training is all about. Muscle hypertrophy in a very basics definition &#8220;<a rel=\"noreferrer noopener\" aria-label=\"involves an increase in size of skeletal muscle through a growth in size of its component cells. (opens in a new tab)\" href=\"https:\/\/en.wikipedia.org\/wiki\/Muscle_hypertrophy\" target=\"_blank\">involves an increase in size of skeletal muscle through a growth in size of its component cells.<\/a>&#8220;<\/p>\n\n\n\n<p>In other words muscle hypertrophy workout aim to increase you muscle size, i.e. getting bigger arms or legs.<\/p>\n\n\n\n<p>To achieve this you need to stress the muscle approprietely. It seems, that weights that allow you to do 3-4 sets of more or less 10 repetitions stimulate hypertrophy very well.<\/p>\n\n\n\n<p>Heavier or lighter weights, which in result will end up in fewer or more repitions, will lead to hpyertrophy too and to continously make progress, you should cycle in and out of all these modalities. <\/p>\n\n\n\n<p>That&#8217;s why I will now move to a completely different style of training. It focuses more on building strength and less on building muscle (i.e. higher weights, fewer reps).<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Further Reading<\/h2>\n\n\n\n<p>If you didn&#8217;t have a chance yet to read what led me to start Project Big Stefan, please consider having a look at these articles:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><a rel=\"noreferrer noopener\" aria-label=\"Body Recomposition and Reverse Diet (opens in a new tab)\" href=\"http:\/\/taoofstefan.com\/blog\/sport-fitness\/weight-loss\/body-recomposition-and-reverse-diet\/\" target=\"_blank\">Body Recomposition and Reverse Diet<\/a><\/li><li><a rel=\"noreferrer noopener\" aria-label=\"Project Big Stefan \u2013 Let\u2019s do this \u2013 PBS #1 (opens in a new tab)\" href=\"http:\/\/taoofstefan.com\/blog\/main\/lifestyle\/project-big-stefan-lets-do-this-pbs-1\/\" target=\"_blank\">Project Big Stefan \u2013 Let\u2019s do this \u2013 PBS #1<\/a><\/li><\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Sharing Means Caring<\/h2>\n\n\n\n<p>As this is still very new and I am not 100% sure what you guys might like to hear, feel free to leave thoughts, ideas or comments below.<\/p>\n\n\n\n<p>Thanks for watching and if you like the video please <a href=\"http:\/\/bit.ly\/YTtaoofstefan\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"subscribe to the channel (opens in a new tab)\">subscribe to the channel<\/a>.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Here we go with #2 of Project Big Stefan. I&#8217;ll share with you my current progress of 6 weeks of hypertrophy training and what&#8217;s to come. Hypertrophy Training I discuss what kind of program I used during these 6 weeks (MI40 Foundation) and give my honest feedback of it. Once that is done and some coffee sipping took place, continue with what planed the upcoming weeks. Hypertrophy 101 In case you aren&#8217;t sure what hypertrophy training is all about. <a class=\"more-link\" href=\"https:\/\/taoofstefan.com\/blog\/main\/lifestyle\/6-weeks-of-hypertrophy-training-project-big-stefan-pbs-2\/\">Continue Reading&#8230;<\/a><\/p>\n","protected":false},"author":1,"featured_media":3825,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"rop_custom_images_group":[],"rop_custom_messages_group":[],"rop_publish_now":"initial","rop_publish_now_accounts":{"twitter_3580015876_3580015876":"","facebook_10222714690288203_1473941132908662":""},"rop_publish_now_history":[],"rop_publish_now_status":"pending","_exactmetrics_skip_tracking":false,"_exactmetrics_sitenote_active":false,"_exactmetrics_sitenote_note":"","_exactmetrics_sitenote_category":0,"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2}},"categories":[679,27],"tags":[235,776,773,772,777,754],"class_list":["post-3823","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness","category-lifestyle","tag-fitness","tag-hypertrophy","tag-pbs","tag-project-big-stefan","tag-training","tag-video"],"jetpack_publicize_connections":[],"jetpack_featured_media_url":"https:\/\/i0.wp.com\/taoofstefan.com\/blog\/wp-content\/uploads\/2019\/02\/6-weeks-of-hypertrophy-training.png?fit=1280%2C720&ssl=1","jetpack_shortlink":"https:\/\/wp.me\/p6IZwn-ZF","jetpack_likes_enabled":true,"jetpack-related-posts":[{"id":4518,"url":"https:\/\/taoofstefan.com\/blog\/exercise\/free-powerlifting-program\/","url_meta":{"origin":3823,"position":0},"title":"FREE Powerlifting Program","author":"Stefan","date":"March 23, 2022","format":false,"excerpt":"In the past, people asked me to help them with powerlifting. That's why I decided to share a free powerlifting program.","rel":"","context":"In &quot;Exercise&quot;","block_context":{"text":"Exercise","link":"https:\/\/taoofstefan.com\/blog\/category\/exercise\/"},"img":{"alt_text":"Free Powerlifting Program","src":"https:\/\/i0.wp.com\/taoofstefan.com\/blog\/wp-content\/uploads\/2022\/03\/SQUAT-BENCH-DEADLIFT-Thumbnail.png?fit=1200%2C675&ssl=1&resize=350%2C200","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/taoofstefan.com\/blog\/wp-content\/uploads\/2022\/03\/SQUAT-BENCH-DEADLIFT-Thumbnail.png?fit=1200%2C675&ssl=1&resize=350%2C200 1x, https:\/\/i0.wp.com\/taoofstefan.com\/blog\/wp-content\/uploads\/2022\/03\/SQUAT-BENCH-DEADLIFT-Thumbnail.png?fit=1200%2C675&ssl=1&resize=525%2C300 1.5x, https:\/\/i0.wp.com\/taoofstefan.com\/blog\/wp-content\/uploads\/2022\/03\/SQUAT-BENCH-DEADLIFT-Thumbnail.png?fit=1200%2C675&ssl=1&resize=700%2C400 2x, https:\/\/i0.wp.com\/taoofstefan.com\/blog\/wp-content\/uploads\/2022\/03\/SQUAT-BENCH-DEADLIFT-Thumbnail.png?fit=1200%2C675&ssl=1&resize=1050%2C600 3x"},"classes":[]},{"id":3835,"url":"https:\/\/taoofstefan.com\/blog\/main\/lifestyle\/pbs-3\/","url_meta":{"origin":3823,"position":1},"title":"Recap of 1st week back powerlifting &#8211; PBS #3","author":"Stefan","date":"March 6, 2019","format":false,"excerpt":"Here we are with episode 3 of Project Big Stefan. In this episode of PBS I'll share with you my current diet progress and how I am doing on my powerlifting training. https:\/\/youtu.be\/AiaxBvxA8FU Recap of 1st week back powerlifting - PBS #3 Subscribe to my YouTube channel At the end\u2026","rel":"","context":"In &quot;Fitness&quot;","block_context":{"text":"Fitness","link":"https:\/\/taoofstefan.com\/blog\/category\/sport-fitness\/fitness\/"},"img":{"alt_text":"PBS 3 - Powerlifting","src":"https:\/\/i0.wp.com\/taoofstefan.com\/blog\/wp-content\/uploads\/2019\/03\/pbs-3.jpg?fit=1200%2C675&ssl=1&resize=350%2C200","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/taoofstefan.com\/blog\/wp-content\/uploads\/2019\/03\/pbs-3.jpg?fit=1200%2C675&ssl=1&resize=350%2C200 1x, https:\/\/i0.wp.com\/taoofstefan.com\/blog\/wp-content\/uploads\/2019\/03\/pbs-3.jpg?fit=1200%2C675&ssl=1&resize=525%2C300 1.5x, https:\/\/i0.wp.com\/taoofstefan.com\/blog\/wp-content\/uploads\/2019\/03\/pbs-3.jpg?fit=1200%2C675&ssl=1&resize=700%2C400 2x, https:\/\/i0.wp.com\/taoofstefan.com\/blog\/wp-content\/uploads\/2019\/03\/pbs-3.jpg?fit=1200%2C675&ssl=1&resize=1050%2C600 3x"},"classes":[]},{"id":4408,"url":"https:\/\/taoofstefan.com\/blog\/exercise\/a-week-full-of-prs-5-3-1-pbs-13\/","url_meta":{"origin":3823,"position":2},"title":"A week full of PRs &#8211; 5\/3\/1 &#8211; PBS #13","author":"Stefan","date":"December 17, 2021","format":false,"excerpt":"Here is the next training cycle update. I am still running Wendler's 5\/3\/1 Boring But Big. Things are moving well, my first block with more calories.","rel":"","context":"In &quot;Exercise&quot;","block_context":{"text":"Exercise","link":"https:\/\/taoofstefan.com\/blog\/category\/exercise\/"},"img":{"alt_text":"PBS 13","src":"https:\/\/i0.wp.com\/taoofstefan.com\/blog\/wp-content\/uploads\/2021\/12\/PBS.png?fit=1200%2C675&ssl=1&resize=350%2C200","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/taoofstefan.com\/blog\/wp-content\/uploads\/2021\/12\/PBS.png?fit=1200%2C675&ssl=1&resize=350%2C200 1x, https:\/\/i0.wp.com\/taoofstefan.com\/blog\/wp-content\/uploads\/2021\/12\/PBS.png?fit=1200%2C675&ssl=1&resize=525%2C300 1.5x, https:\/\/i0.wp.com\/taoofstefan.com\/blog\/wp-content\/uploads\/2021\/12\/PBS.png?fit=1200%2C675&ssl=1&resize=700%2C400 2x, https:\/\/i0.wp.com\/taoofstefan.com\/blog\/wp-content\/uploads\/2021\/12\/PBS.png?fit=1200%2C675&ssl=1&resize=1050%2C600 3x"},"classes":[]},{"id":3847,"url":"https:\/\/taoofstefan.com\/blog\/main\/lifestyle\/mini-progress-pbs-4\/","url_meta":{"origin":3823,"position":3},"title":"Mini Progress &#8211; PBS #4","author":"Stefan","date":"March 17, 2019","format":false,"excerpt":"I am done with the second week of my powerlifting training. In the video, I share my mini progress and some training material with you.","rel":"","context":"In &quot;Exercise&quot;","block_context":{"text":"Exercise","link":"https:\/\/taoofstefan.com\/blog\/category\/exercise\/"},"img":{"alt_text":"mini progress","src":"https:\/\/i0.wp.com\/taoofstefan.com\/blog\/wp-content\/uploads\/2019\/03\/mini-progress.jpg?fit=1200%2C675&ssl=1&resize=350%2C200","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/taoofstefan.com\/blog\/wp-content\/uploads\/2019\/03\/mini-progress.jpg?fit=1200%2C675&ssl=1&resize=350%2C200 1x, https:\/\/i0.wp.com\/taoofstefan.com\/blog\/wp-content\/uploads\/2019\/03\/mini-progress.jpg?fit=1200%2C675&ssl=1&resize=525%2C300 1.5x, https:\/\/i0.wp.com\/taoofstefan.com\/blog\/wp-content\/uploads\/2019\/03\/mini-progress.jpg?fit=1200%2C675&ssl=1&resize=700%2C400 2x, https:\/\/i0.wp.com\/taoofstefan.com\/blog\/wp-content\/uploads\/2019\/03\/mini-progress.jpg?fit=1200%2C675&ssl=1&resize=1050%2C600 3x"},"classes":[]},{"id":4352,"url":"https:\/\/taoofstefan.com\/blog\/exercise\/training-update-531-boring-but-big-pbs-8\/","url_meta":{"origin":3823,"position":4},"title":"Training Update &#8211; 531 Boring But Big &#8211; PBS #8","author":"Stefan","date":"October 23, 2021","format":false,"excerpt":"Regular updates about my training progress, including videos of my lifts.","rel":"","context":"In &quot;Exercise&quot;","block_context":{"text":"Exercise","link":"https:\/\/taoofstefan.com\/blog\/category\/exercise\/"},"img":{"alt_text":"Training Vlog PBS #8","src":"https:\/\/i0.wp.com\/taoofstefan.com\/blog\/wp-content\/uploads\/2021\/10\/Training-Vlog-PBS-8.jpg?fit=480%2C360&ssl=1&resize=350%2C200","width":350,"height":200},"classes":[]},{"id":4360,"url":"https:\/\/taoofstefan.com\/blog\/exercise\/training-update-5-3-1-boring-but-big-pbs-10\/","url_meta":{"origin":3823,"position":5},"title":"Training Update &#8211; 5\/3\/1 Boring But Big &#8211; PBS #10","author":"Stefan","date":"October 30, 2021","format":false,"excerpt":"Here is the next training cycle update. I am still running Wendlers 5\/3\/1 Boring But Big and enjoy how it's progressing","rel":"","context":"In &quot;Exercise&quot;","block_context":{"text":"Exercise","link":"https:\/\/taoofstefan.com\/blog\/category\/exercise\/"},"img":{"alt_text":"Training Vlog PBS #10","src":"https:\/\/i0.wp.com\/taoofstefan.com\/blog\/wp-content\/uploads\/2021\/10\/Training-Vlog-PBS-10.jpg?fit=1200%2C675&ssl=1&resize=350%2C200","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/taoofstefan.com\/blog\/wp-content\/uploads\/2021\/10\/Training-Vlog-PBS-10.jpg?fit=1200%2C675&ssl=1&resize=350%2C200 1x, https:\/\/i0.wp.com\/taoofstefan.com\/blog\/wp-content\/uploads\/2021\/10\/Training-Vlog-PBS-10.jpg?fit=1200%2C675&ssl=1&resize=525%2C300 1.5x, https:\/\/i0.wp.com\/taoofstefan.com\/blog\/wp-content\/uploads\/2021\/10\/Training-Vlog-PBS-10.jpg?fit=1200%2C675&ssl=1&resize=700%2C400 2x, https:\/\/i0.wp.com\/taoofstefan.com\/blog\/wp-content\/uploads\/2021\/10\/Training-Vlog-PBS-10.jpg?fit=1200%2C675&ssl=1&resize=1050%2C600 3x"},"classes":[]}],"jetpack_sharing_enabled":true,"_links":{"self":[{"href":"https:\/\/taoofstefan.com\/blog\/wp-json\/wp\/v2\/posts\/3823","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/taoofstefan.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/taoofstefan.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/taoofstefan.com\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/taoofstefan.com\/blog\/wp-json\/wp\/v2\/comments?post=3823"}],"version-history":[{"count":3,"href":"https:\/\/taoofstefan.com\/blog\/wp-json\/wp\/v2\/posts\/3823\/revisions"}],"predecessor-version":[{"id":3828,"href":"https:\/\/taoofstefan.com\/blog\/wp-json\/wp\/v2\/posts\/3823\/revisions\/3828"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/taoofstefan.com\/blog\/wp-json\/wp\/v2\/media\/3825"}],"wp:attachment":[{"href":"https:\/\/taoofstefan.com\/blog\/wp-json\/wp\/v2\/media?parent=3823"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/taoofstefan.com\/blog\/wp-json\/wp\/v2\/categories?post=3823"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/taoofstefan.com\/blog\/wp-json\/wp\/v2\/tags?post=3823"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}