Hello, it's me again. Easy question: Does it make sense to train hypertrophy once a week (beside 1-2x Boxing and 2x BJJ) when I'm not really mesomorph?
Would it make sense to maintain mass when I want to lose bodyfat? The muscle mass I have right now is "natural" and not "put on". Does that make a difference concerning that?

This would be the plan: (sets)

-squat (2)
-deadlift (2)
-benchpress (3)
-pull-up (2)
-bent-over row (2)
-military press (3)
-hanging leg-raise (2)
-swissball crunch (2)
-triceps extension (1)
-biceps curl (1)

I think when I didn't really build muscle mass with 2x/week I can sell my weights (a buddy would take it all) and focus on combat sport.

Thany you, guys.

i dont know what hypertrophy means, but i can tell you some things i do know:

1. it is extremely difficult to burn fat and build muscle at the same time. the body just isnt designed that way.
2. most exercises you can do with a weight set, you can recreate by simply using your own body weight. if you live close to some kind of jungle gym apparatus, as silly as it sounds, you can pretty much do all the exercises you need.

i hope thats helpful to you.

Once a week is not enough.

2 is absolute minimum if you're going to lift.

Great choices of exercises by the way! I would just replace tri extensions with dips, far better for mass. Dips is like the squat for the upper body. Do BB behind the neck shoulder press standing up.
And kettlebells > DBs.

what does hypertrophy mean?

Means to build size from strength training pretty sure.

In this case, hypertrophy means the muscle fibers get thicker. --> Building mass.

EDIT
Isn't the shoulder press from behind the neck bad for the joint or something? I'm not sure about it, but basicly it's a very unnatural movement...

PS: I don't have KBs or equipment for dips.

You can do dips using strong chairs. (I guess it kind of depends on how much you weight. Doing dips should be easy as fuck though because you can dip between so many things.)

Id focus more on the big 3, deadlifts, bench press and squats. I think it's called the pyramide program or imular, it's when you focus on those 3 to build up strenght. Also Kusok brought up dips, dips are awesome.

these are all good things, but if your priority is burning fat, i would forget about building mass for a while.

I think at my level it should be possible to build mass and lose fat at the same time, since I have neither a lot of muscle mass nor low bodyfat.

PS: I don't have strong chairs, but I was thinking about putting rings on my chin-up bar...

These things:

Student_of_the_game wrote:I think at my level it should be possible to build mass and lose fat at the same time, since I have neither a lot of muscle mass nor low bodyfat.

PS: I don't have strong chairs, but I was thinking about putting rings on my chin-up bar...

These things:

Unless you're a beginner or a teenager with raging hormones and a genetic freak, you can NOT build muscle and lose fat at the same time, because gaining muscle requires a caloric surplus, while burning fat requires a caloric deficit.
Anyone who tells you otherwise is lying or is an idiot misled by commercials and old myths (which would be about 99% of information people have to day on nutrition)

If you want to build muscle AND lose fat, you can either do one followed by the other (do it SLOWLY whatever you choose), or recomp.

gaining muscle requires a caloric surplus

Uhm, I've heard other things. Do you have a source? (No offence, but in sports medicine I believe nothing without at least two sources.)

BTW doesn't caloric surplus mean you consume more calories than you need? How can you need more calories than you need?

heres one from a bodybuilding website, really you can just google search it, there are a ton of sites that all say the same thing. you may notice that the sites that say you CAN build muscle and burn fat at the same time are usually trying to sell you something.

http://www.criticalbench.com/gain_muscle_burn_fat.htm

Since there is NO WAY you can be both at the same time, there is NO WAY that you can gain muscle and burn fat simultaneously. Simple, eh?
...

With that said, I want to make a little note here. To some degree, I repeat, to some degree you may see muscle mass gained and fat being burned at the same time in only two occasions.
...

The first occasion is when an absolute novice starts exercising, doesn't (still) understand proper eating , but in the first several weeks he/she reports noticeable results in strength and muscle mass gain.

I would call that a contradiction...