How to Create Boulders for Hypertrophy Training
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- čas přidán 6. 08. 2018
- In todays episode I will go over the basics of creating/finding Boulders for Hypertrophy Training in the Boulder Gym. Simple, but effective stuff. Soon I'll go over how to actually train Hypertrophy on such problems. Have a good training!
How to Create Boulders for Hypertrophy Training by Mani the Monkey
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Great video, Mani. Got my inspired and motivated to get back on the wall again.
Snap a picture of the training wall with camera and just edit circles around the holds in home to make it easier. Or if your method works no need to change it.
Would love a detailed lengthy version of this
a week ago i talked about Hypertrophy problems in climbing, iam happy mani talked about this.
Hey man would like to see the follow up how you use these problems. Great vid, gonna do this myself tomorrow!
keep crushin' bro! GRRRR
The rule of hypertrophy was transfer from gym and I remember when I trained on gym that hypertrophy training includes 6-12 moves on each arm so your training including 8-10 for both arms is probably more for muscle recruitment (strength training) than for hypertrophy.
Anyway thank very much you for your films Mani and big respect for you.
Hey Mani, been watching your channel for a year or so now, and its always cool to see you engage in training experimentally. I want to suggest something: Finger rolls and max-hangs. You may have heard about finger rolls before, but if you haven't, their sole purpose is forearm hypertrophy. Its easy to snatch some gains. Curious though; would it be more beneficial to prioritize campusing for the contact/plyometric training and hangboarding for hypertrophy over the general bouldering from the systems board? I'd imagine the more targetedand focused you are on a single exercise, the more efficiently you improve that single aspect. I suppose it depends on your skill level, that is, if you need to specialize on single aspects of your body. Curious to see what you think.
Hallo Mani. You should try an app - "Open Climb" for setting, definitely. Thanks for your evidance based knowledge.
If you're looking at traditional strength training methods for hypertrophy (say with dumbbells) the number of repetitions tends to be per limb, or in case of bilateral movements for both legs (squat for example). So if you're aiming for hypertrophy, in climbing terms, you're probably closer to 12-20 moves (6-10 per arm/body side). Since the main driver for hypertrophy seems to be volume, measurable by the total number of challenging moves/week for example. I'd say you might benefit from making the boulders slightly easier, and longer. Typically with weight training, hypertrophy orientated exercises are performed around the 65%-75% of 1RM range. Not everyone agrees whether training to failure is a good idea, some think it essential, others claim it creates needless extra stress, without enough training benefit in return. Oh, and a similar question to the comment below: are you going to be in a caloric surplus for this phase?
Hi Mani! Yours videos are amazing! I will add this boulders into my trainning.
I bought your book some months ago but now I'm reading again and I have a doubt. You said in your last nutritional videos that your knockledge about that had improved, so is your book showing your current thoughts about this topic?
Thanks! You are awesome!
Glad you liked it!
I still need to figure some stuff out over here, once I'm sure about it I will try my best to share it as soon as possible, that's all I can say for now :)
hey mani. grabenwand (wachau) ist bei heißen bedingungen wirklich angenehm kühl (komplett im wald - 2 minuten zustieg). gibt auch ein paar wirklich schöne routen dort.
How often do you do a Hypertrophy session? Or do you do a Hypertrophy only phase for a few weeks? Thanks!
Nice video Mani, looking forward to the training vids. Are you referring to finger tendon ligament hypertrophy or more in the forearms and other muscles? And will you be in a calorie surplus like in a traditional strength training hypertrophy phase?
I'd say to achieve finger tendon ligament hypertrophy you first have to achieve greater finger strength to be able to give those structures a stimulus to grow. What I'll try to achieve with these boulders is hypertrophy in the forearms and other muscles.
OK got it
Hallo Mani, i got one question about "skinpain" :), ... after about two hours of climbing/bouldering (indoors) my hands are basically on fire . is there a way u treat ur hands after climbing or do u just take it like a man ? greetz form bavaria
Fabian Peter first: take it like a man. Second: use a good skin balm after climbing. Third: just climb and get your skin used to it.
elfriederich I totally agree, that’s exactly what I do as well. Also, try to climb as much as possible without tearing your hands open, this way you build up thick skin.
Hy pertrophy
A quick question, why do so many people trust random youthbe videos?
Calling something hypertrophy training just demonstrates a lack of understanding in training principles.
Remain skeptical, question everything, and cheese and crust just cite check or do background research!!
There is an app for this: play.google.com/store/apps/details?id=com.herak.bouldershare&hl=en