Hypertrophy Discussion

[tH3NinJ4!!]

I think id be cool to throw around some basic ideas on hypertrophy and see if we can come up with a decent routine for a beginner down to the advanced level individual. Of course the training would be modified a great deal, however we can build a base.

Im liking this type of progression right now:

Week 1: 3x12
Week 2: 3x10
Week 3: 3x8
Week 4: 4x6
Week 5: 5x5

The basic split would look similar to this:

Lower
Upper
off
Lower
Upper
off
off

OR

Full Body
off
Full Body
off
Full Body
off
off

- The more frequency you have the more you'll have to monitor your volume per training session. No need in trying to do 20 different exercise when maybe 4-6 are plenty. Remember its basicly spreading things out over a week.

- Majority of the movements should be compound work and limited accesory (Isolation). With the exception of abs and biceps.

- Every low body day some type of squatting work whether it be front squat, low box squatting..etc

- Deadlifts on one of the lower body days. One lower body day you can do heavy squats followed by goodmornings/rack pulls, and on second day heavy deadlifts followed by front squats/box squats.

- Alternate 1 session for bb benching and the other session for db benching.

- Trap work should be the same day you deadlift, thats how it should be always

Example program:

Upper Day 1:
- Bench Press
- Close Grip Bench
- Military Press (standing)
- Pendlay Row

Lower Day 1:
- Conventional Deadlift
- Front Squat
- SLDLs
- Barbell Shrugs

Upper Day 2:
- DB Bench
- Narrow Grip Incline
- Plate Raise
- Pull-Up w/ weight

Lower Day 2:
- Narrow Stance Squat
- Goodmorning
- Reverse Hyper
- Dumbell Shrugs

------------

This is only a sample and didnt take much time to think about off the top of my head. Now here is where we get to have some fun trying to periodized this with all the goodies that do produce hypertrophy.

Goodies:
- Training to failure
- Eccentric/negatives
- Isometrics
- Rest Pause

All of those could effectivly be incorperated into the routine. However one has to be careful not to over due any of the said variables. This would just be a good way to add in variety.

Well that is basicly what Im thinking as of late, anybody else care to comment? Give suggestion? Point out a few principles that could be incorperated? or just tell me that this is a horrible idea for a discussion.

DISCUSS!!!

Link to original discussion on FI

Kc

Isometrics build muscle mass. In a recent experiment found an average size improvement of 12.4% for heavy isometric training and 5.3% with isometric training using weights equivalent to 60% of 1rm weight after a training period of 10 weeks.- Kelly Baggett

Interesting quote from your other discussion on this. You certainly have me drooling over the possibilities.

Week 1: 3x12
Week 2: 3x10
Week 3: 3x8
Week 4: 4x6
Week 5: 5x5

I assume you are going to deload after week 5? Then start it back up? I liked your reasoning for the changing rep scheme: You stay in the same area for to long. For example you might be in 10 reps for 3 weeks, then next thing you know your at 9 reps for another 3-4 weeks. This takes forever to progress. I am assuming when you start back up at week one your weights should have gone up, correct? That would be nice....

Oh, and I'm a big fan of Rest Pause training. I'll save the discussion for the "fun stuff" for later, but now I'd also like some more input on your rep scheme. Have you ever tried it?

[tH3NinJ4!!]

I have tried versions yes in my past. What it does is touch all possibilites. It will give you strength and hypertrophy. The rep schem is good for beginners in the fact you can add more then 5lbs a wk. You can monitor your strength gains on the second cycle based from the first cycle, etc.

Basicly its cyclic rep/set pattern, similar to wave loading.

Check out the thread now, we got it booming with some awsome stuff!

Kc