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Strength, Power, Reactivity, & Speed Discussion / Re: Hypertrophy Training Tips
« on: August 04, 2011, 09:53:46 am »
big movements first, small movements after (e.g. rows before bicep curls).
better example:
DAY 1
Squat: 3-4X6-8/3' (3-4 sets of 6-8 with a 3' rest)
Romanian DL or regular DL: 3-4X6-8/3'
Bulgarian split squat: 2-3X10-12/2'
Calf raise: 3-4X6-8/3'
DAY 2
Flat bench: 3-4X6-8/3'
Row: 3-4X6-8/3'
Incline bench or shoulder press: 2-3X10-12/2'
Pulldown/chin up: 2-3X10-12/2'
Triceps: 1-2X12-15/1.5'
Biceps: 1-2X12-15/1.5'
if you want to do everything on the same day, you could just put the big upper exercises right after the big lower exercises and then do all your assistance. also, the only way you will gain mass is to eat more calories than you burn. so if you moderate your caloric surplus, you won't have a problem with becoming "overbuilt." and really, because i assume you won't be taking steroids, a moderate caloric surplus will just help you avoid getting fat. don't worry about becoming too built.
better example:
DAY 1
Squat: 3-4X6-8/3' (3-4 sets of 6-8 with a 3' rest)
Romanian DL or regular DL: 3-4X6-8/3'
Bulgarian split squat: 2-3X10-12/2'
Calf raise: 3-4X6-8/3'
DAY 2
Flat bench: 3-4X6-8/3'
Row: 3-4X6-8/3'
Incline bench or shoulder press: 2-3X10-12/2'
Pulldown/chin up: 2-3X10-12/2'
Triceps: 1-2X12-15/1.5'
Biceps: 1-2X12-15/1.5'
if you want to do everything on the same day, you could just put the big upper exercises right after the big lower exercises and then do all your assistance. also, the only way you will gain mass is to eat more calories than you burn. so if you moderate your caloric surplus, you won't have a problem with becoming "overbuilt." and really, because i assume you won't be taking steroids, a moderate caloric surplus will just help you avoid getting fat. don't worry about becoming too built.
valley