The HyperStrength Accumulation Training Program For Strength Trainers
Welcome to the HyperStrength accumulation training strategy for strength athletes. The HyperStrength strategy is a 19-day cycle for increasing your strength and improving performance with your deadlift, squat and bench press.
This super accumulation program is aimed at experienced lifters who are looking to break through a plateau or simply just looking to add numbers to their personal bests.
This is an extremely tough training program that will test your stamina, willpower and determination. Nutrition, supplementation and good sleep are all critical parts of the training plan so you will need to be 100% dedicated for the next 19 days.
If you are new to lifting weights, start with a beginner program so that you can build a good foundation and learn the correct form.
What is the HyperStrength Strategy?
The HyperStrength strategy is a free super accumulation program that requires you to carry out 15 workouts over 14 days.
After 14 days, you will de-load for 5 days. This means keeping that after your two weeks of pushing your body to its limits, you will do no resistance training at all for five days.
Nutrition and supplements must be kept up during the de-load period but exercise kept to a minimum so that your body can repair and rebuild.
This strategy goes against the grain when it comes to regular training splits for both bodybuilding and strength as you are overtraining the muscles. The difference is, that this is planned overtraining.
We are deliberately trying to decimate the muscles over 14 days forcing them to grow back bigger and stronger over the 5-day de-load. Planned overtraining is not a new concept but this programme is taking it to extreme levels to get maximum results.
This cycle of training can be repeated as often as you like as long as you are regularly de-loading to recover and grow.
You must be prepared to be fatigued and lose over 20% of your strength over the two-week training phase. Although this might feel a bit disheartening at the time, it is only temporary.
By the end of your five-day de-load, you will have regained any strength or size losses with extra on top.
The five-day de-load will feel like a magical experience as your body refuels, adjusts and rebuilds itself to a bigger, stronger version.
What do I need for the HyperStrength strategy?
Firstly, you will need access to a gym with at least a lifting platform, squat rack and flat bench. Ideally, pick a gym that is close to you as you will need to go twice a day for some of the plan.
There are a few advisable accessories. A good belt is essential for stability and safety when performing deadlifts or squats. Wrist straps, lifting socks and knee wraps are also a good idea for deadlift workouts.
If you do not have lifting shoes, practice squats and deadlifts with bare feet or just in your socks.
Nutrition
Nutrition is going to be a major factor in your success with this program. Your body will be taxed to the extreme and the workout will take a toll on your central nervous system so keeping your body fuelled is essential just for day-to-day functioning.
Meals are going to be based around our workouts as we will need a big pre-workout meal about an hour before lifting and a big post-workout meal just after. On the days when you are working out twice, this is going to be a lot of eating.
As far as calories go, we are going to be aiming for a big surplus each day. Find your maintenance daily calorie amount and add on 30%. You can find your maintenance amount and track your daily calories with a fitness tracking app or in a food diary.
In addition to tracking calories, we are going to make sure that we are getting a good surplus of protein every day. 1.3g per lb of lean bodyweight is going to put us at the high end of recommended daily intake but we are putting our body through abnormal strain.
Eat as much protein as you can from lean meats, fish and eggs but be prepared to supplement with protein shakes or whey isolate to hit your daily markers.
Spread your protein intake throughout the day at about 50g per serving to allow for maximum absorption.
The rest of your diet should be made up of healthy fats (olive oil, fish oil, avocado etc...), fruits, vegetable and whole grains. Eat plenty of carbohydrates before and after training in the form of oats and fruit.
Supplements
If you are looking at this program you are probably an experienced lifter so you already know which supplements work for you. A good pre-workout will help with focus in the gym and drinking BCAAs will help you keep going during your workout so these can both be beneficial.
Supplementing your diet with a good multivitamin, some fish oils and creatine is always beneficial with any training program. Creatine will help you with those big lifts in the gym when explosive power is needed but you can cycle off of it during de-load.
Don't forget the whey protein! This is going to be essential for reaching your daily protein markers and maintaining mass during the overtraining.
The HyperStrength Training Split.
For the first two weeks, we are going to be working out for six days taking Sundays off. The workout split will be based on three big compound lifts, the deadlift, squat and bench press.
MONDAY, WEDNESDAY, FRIDAY
AM WORKOUT
| Exercise | Sets | Reps | Rest | ||
|---|---|---|---|---|---|
| A1 | Back Squat | 5 | 5 | 100 sec. | |
| A2 | Leg Curl | 5 | 8 | 100 sec. | |
| B | Pull-Ups | 5 | AMRAP | 100 sec. | |
EVENING WORKOUT
| Exercise | Sets | Reps | Rest | ||
|---|---|---|---|---|---|
| A | Bench Press | 5 | 4 | 3 min. | |
| B | Chest Dips | 5 | AMRAP | 100 sec. | |
TUESDAY, THURSDAY, AND SATURDAY MORNINGS
| Exercise | Sets | Reps | Rest | ||
|---|---|---|---|---|---|
| A1 | Deadlift | 10 | 4 | 100 sec. | |
| A2 | Military Press | 5 | 5 | 100 sec. | |
| B | Bent-Over Barbell Row | 5 | 5 | 100 sec. | |
The program above only refers to working sets. Make sure that you thoroughly warm up joints and pyramid up to your working sets to avoid injury and prime the muscles for a load.
Every working set has to count so make sure that you are taking them to absolute failure. If you can perform more than the recommended reps, up the resistance.
If you are struggling to hit the reps, reduce the resistance. Throughout the two-week training phase, you will need to drop the weight slightly as your muscles fatigue.
Accessory exercises such as arm work or ab circuits can be added to the programme but keep them to a minimum where possible so that you have the energy for your next workout.
Once you have completed this super accumulation cycle for two weeks, take five days off so that your body can start its repairs.
During the five day de-load, only partake in light activities such as hiking or cycling. All resistance exercises should be halted. Keep the calories and macros up with 6-7 small meals a day.
We hope that you enjoy the HyperStrength super accumulation program and that it helps you to reach your strength goals. Let us know how you get on with the program in the comments section along with progress pictures.
