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Hey Reader,

Strength cycles are BACK and begin Monday May 27th at Paragon!

So get ready for heavy barbells and lots of squats, deadlifts, hip thrusts, bench press, pull-ups, and more!

Previously, we've always offered a hypertrophy cycle alongside our strength cycles.

We understood that not everyone loves the compound lifts, lifting heavy, and also that strength work may not be the most forgiving way to train if someone is dieting and consistently eating less calories (which is common right now during summer).

But then we got creative and came up with an even better solution:

We created a training cycle with options for strength and hypertrophy that put the user in the programming drive seat.

So the user gets to "choose their own adventure" and choose what movements they do, and for how many reps -- based on their goals.

This cycle format has been a total hit in the past with Paragon members, so Bryan and I are SUPER stoked to bring it back again (with new movements and brand new workout programming, of course!)

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We offer discounts for military, police, fire, nurses, students, and teachers. Verify via SheerID here​

Say Hello to the Most Fun Training Cycle Ever

• The next 7 weeks, everyone will follow same programming base
• But YOU choose if repeating moves are strength or hypertrophy focused, and decide what lifts AND how many reps
• Hate squats, but love deadlifts? Want to full-send lifting all the heavy things? Want a lil hypertrophy AND a lil strength? You get to pick and choose based on YOUR goals
• Still tons of bodybuilding and accessory work - so you can maximize looking great, getting strong, and hit new PR’s
• Option to hit 1-3 programmed cardio sessions per week where you run, bike, swim, row, etc (but only if you want to)

Strength vs Hypertrophy

Not sure whether to choose Strength or Hypertrophy? Keep reading!

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Strength Training:

• Really heavy weight for lower reps/sets
• Get stronger, build muscle, and improve ability to move heavy weight. Will max out and establish new 1-Rep Maxes
• Typically lifting in the ~ 1-6 rep range
• You’ll commonly see: Low Bar Back Squats, Deadlifts, Sumo Deadlifts, Barbell Reverse Lunges, Weighted Hip Extensions, Hip Thrusts, Barbell Bench Press, Barbell Strict Press, Weighted Pull-ups, Barbell Rows, etc
• Probably not the most ideal if you are currently dieting. Hard to max out and perform well on less calories! **

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Hypertrophy Training:

• Hypertrophy = "muscle building"
• Moderate weights for lots of reps/sets, often lifting close to failure or to failure
• Rep ranges: 8-10, 10-12, 12-15, etc
• Hypertrophy is generally the most ideal way to train if goal is to improve body composition and look your best
• More ideal way option if dieting OR eating in a calorie surplus to gain muscle
• You’ll commonly see: Heels Elevated Back Squat, Leg Press, Machine Leg Curls and Leg Extensions, Split Squats, Romanian Deadlifts, Lateral Raises, Cable Pulldowns, Bicep Curls, etc

Still On the Fence?

Chose Strength If...

• feeling bored by your workouts
• you miss doing squats, deadlifts, etc
• you miss lifting super heavy
• you want to hit new lift PR’s and get stronger
• you’re newer to lifting, never done a strength cycle before, or been following Hypertrophy for quite a few cycles in a row

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Choose Hypertrophy If...

• #1 goal is to improve body comp & maximize looking your best
• currently dieting or eating in a calorie surplus to gain muscle
• you are currently running AND lifting
• currently nursing an injury or coming back from surgery or pregnancy
• in a super stressful or busy season of life

Our Personal Suggestion

Try not to over think it.

Pick whatever looks the MOST fun and exciting to you right now.

Historically, people struggle with prioritizing workouts during the summer.

And boredom / lack of excitement around the gym is one of the #1 reasons why people struggle to be consistent with exercise.

7-weeks will come and go before you can blink and then we'll be back to Hypertrophy again.

Don’t be afraid to yourself stir the pot and have fun. And don't be afraid to try something new and uncomfortable (like lifting heavy).

You might just end up falling in love and it changes your whole life (:

Workout Samples From the New Cycles

Psst: summer keeping you busy?

Don't forget that the best workout program is the one you can do consistently. Consider switching over to 30 Min DB Quickie, 45-Min Physique, or 3-Day Physique if things are feeling busyyyy.

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As always, our training app has:

• warm-up ideas
• detailed workouts & movement demo videos
• lifting tips so you know exactly how to perform each lift
• easily record your lift weights and track your progress
• ideas if you need to scale or modify
• optional cardio sessions (if you want them)
• access to a 3-day, 4-day, and 5-day program, as well as an option for if you're shorter on time

At Paragon Training Methods, we’re obsessed with helping people LIFT big so they can go LIVE big. Whether you’re working out from home or in a gym, we have workouts you can do in just 30, 45, or 60 min/day.

Come get strong with us!

We offer discounts for military, police, fire, nurses, students, and teachers. Verify via SheerID here​

What Paragon Fam Is Saying This Week

Questions or need any help?
Shoot us an email:​
​help@paragontrainingmethods.com​

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