Author Topic: Hypertrophy Training Tips (Read 12941 times)

LBSS · « **Reply #30 on:** August 08, 2011, 05:04:38 pm »

Quote from: steven-miller on August 08, 2011, 04:23:41 pm

Quote from: LBSS on August 08, 2011, 11:54:54 am
you've never heard of main lift + accessory lifts, steven-miller?

Sure I "heard" of it. Does not make it useful for a beginner though. You add accessory lifts when main lifts get stuck as an intermediate lifter. Other than that I don't see the need for too much variety.

meh, i guess i agree in principle but the dude wants to do lots of stuff -- did you see the OP?!?! -- and obviously has the time. so what's the harm? starting strength is not the end-all and be-all of beginner hypertrophy programs.

if i wanted to bulk just to bulk, i'd definitely be doing multiple pushes and multiple pulls for my upper body. i guess i'm intermediate but i would recommend that shit to someone just starting out, too.

steven-miller · « **Reply #31 on:** August 08, 2011, 06:17:48 pm »

Quote from: LBSS on August 08, 2011, 05:04:38 pm

Quote from: steven-miller on August 08, 2011, 04:23:41 pm
Quote from: LBSS on August 08, 2011, 11:54:54 am
you've never heard of main lift + accessory lifts, steven-miller?

Sure I "heard" of it. Does not make it useful for a beginner though. You add accessory lifts when main lifts get stuck as an intermediate lifter. Other than that I don't see the need for too much variety.

meh, i guess i agree in principle but the dude wants to do lots of stuff -- did you see the OP?!?! -- and obviously has the time. so what's the harm? starting strength is not the end-all and be-all of beginner hypertrophy programs.

if i wanted to bulk just to bulk, i'd definitely be doing multiple pushes and multiple pulls for my upper body. i guess i'm intermediate but i would recommend that shit to someone just starting out, too.

I did not say that SS was the end-all be-all of anything but you are right in that I have something pretty similar in mind when talking about an optimal lifting program for a beginner. I would not claim that there cannot be something more effective but if there is I don't know about it. Do you?

Now, what's the harm in doing too many assistance exercises that early... The harm is that they take away regeneration capacities that could be used to get stronger in the basics more quickly. So assistance exercises in the beginning are actually hindering progress in the big lifts. When your training goal revolves around getting a very big biceps and nothing else then maybe you would have to attack things differently. But for overall hypertrophy big compound movements are obviously the way to go.

seifullaah73 · « **Reply #32 on:** August 09, 2011, 07:02:50 am »

Im not really a beginner as i did do some lifting as you can see from my numbers unless you mean a beginner in hypertrophy then yes im new to hypertrophy training.

steven-miller · « **Reply #33 on:** August 09, 2011, 07:49:00 am »

Quote from: seifullaah73 on August 09, 2011, 07:02:50 am

Im not really a beginner as i did do some lifting as you can see from my numbers unless you mean a beginner in hypertrophy then yes im new to hypertrophy training.

When I am saying beginner I don't mean you never trained. I mean that you are weak in comparison to what you could be if you trained for it. Also your understanding of programming makes it clear that you are a beginner, I don't even have to look at your lifts for that (although I have and they confirm you as an early novice lifter).
Be smart and do what LBSS suggested initially or something along that lines. Really drop all the unnecessary assistance exercises as well. Eat for progress, do sets of 5 in the big compound movements and increase lifts every time and you will be on your way quickly.

seifullaah73 · « **Reply #34 on:** August 10, 2011, 03:33:20 pm »

I had a chat with kelly baggett regarding my workout routine shown below.

DAY 1, DAY 3 & DAY 5

ATG Squats 3-4X6-8/3' (3-4 sets of 6-8 with a 3' rest)
Bulgarian Split Squats 3-4X6-8/3'
Deadlifts 3-4X6-8/3'
Calf Raises 3-4X6-8/3'

Clean and Press 2-3X6-8/3'

Flat Bench Press 3-4X6-8/3'

Bent Over Rows 3-4X6-8/3'
Upright Rows 3-4X6-8/3'
Pull-Over 2-3X8-10/3'
Bicep Curls 1-2X12-15/2'
Tricep Extensions 1-2X12-15/2'

PullUps 2-3X8-10/2'
Millitary Press 2-3X10-12/2'

Hanging Leg Raises 2-3X8-10/2'
Weighted Leg Raises 2-3X8-10/2'
Turkish Get Ups 2-3X6-8/2'

and this is what he said.

Quote

I really don't see anything wrong with that workout. Looks fine to me so I'd
go ahead and roll with it! good luck with it!

Quote

Hey I think your rep ranges and rest intervals are just fine. If it's too
much volume you'll know it cuz by the end of the workout you'll be sor tied
you'll hardly be able to lift anything...if in doubt you can always cut back
a bit you have plenty of volume there you might cut it by 1/4 to 1/3 but I
really don't think it's overkill and you can probably handle it. Good luck
with it!!

he knows my status and numbers

so what do you guys think?

steven-miller · « **Reply #35 on:** August 10, 2011, 03:38:51 pm »

I think you are determined to do this anyways and you don't WANT to change it regardless of whether someone knows better. So do it. It should be fun to you and obviously you have more fun with doing a ton of stuff in one work-out than with getting serious results as fast as possible. Not a problem for me.

D4 · « **Reply #36 on:** August 10, 2011, 03:50:24 pm »

Just get to work man. And eat a lot while you're doing it.

seifullaah73 · « **Reply #37 on:** August 11, 2011, 01:55:56 pm »

Quote from: steven-miller on August 10, 2011, 03:38:51 pm

I think you are determined to do this anyways and you don't WANT to change it regardless of whether someone knows better. So do it. It should be fun to you and obviously you have more fun with doing a ton of stuff in one work-out than with getting serious results as fast as possible. Not a problem for me.

I will change it if need be but kelly baggett said it was ok. Is kelly baggett wrong in saying this to me i am finding out all the points of pros and cons before choosing my final workout.

kelly baggett has a solid reputation and knows a few things. do you have a response to what kelly said like why he is wrong.

your opinion is valued for me as well as other experts but i can't be one sided listen to one and not find out from the other one

my mind is still open, i might choose LBSS's workout or my workout depending on the outcome of this topic.

thanks

seifullaah73 · « **Reply #38 on:** August 11, 2011, 02:05:59 pm »

So i will post the different workouts.

Workout #1

Backed by Kelly Baggett (Creator of The Vertical Jump Bible)
Said it was suitable for me to do and get gains.

DAY 1, DAY 3 & DAY 5

ATG Squats 3-4X6-8/3' (3-4 sets of 6-8 with a 3' rest)
Bulgarian Split Squats 3-4X6-8/3'
Deadlifts 3-4X6-8/3'
Calf Raises 3-4X6-8/3'

Clean and Press 2-3X6-8/3'

Flat Bench Press 3-4X6-8/3'

Bent Over Rows 3-4X6-8/3'
Upright Rows 3-4X6-8/3'
Pull-Over 2-3X8-10/3'
Bicep Curls 1-2X12-15/2'
Tricep Extensions 1-2X12-15/2'

PullUps 2-3X8-10/2'
Millitary Press 2-3X10-12/2'

Hanging Leg Raises 2-3X8-10/2'
Weighted Leg Raises 2-3X8-10/2'
Turkish Get Ups 2-3X6-8/2'

Workout #2
Backed by LBSS as a suitable workout

DAY 1, 3 & 5

Squat: 3-4X6-8/3' (3-4 sets of 6-8 with a 3' rest)
Flat bench: 3-4X6-8/3'

Romanian DL or regular DL: 3-4X6-8/3'
Calf raise: 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'

Hanging Leg Raises 2-3X8-10/2'
Turkish Get Ups 2-3X6-8/3'

Workout #3

LBSS Original Workout Backed by Stephen-Miller
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'

I will post a poll soon on the votes on which will be more beneficial and will get me results faster.

But before i post the poll, i want to ask the opinion of stephen-miller as well as other experts regarding workout 1 which kelly baggett said was looking fine for him, what response do you want to give to the statement made by kelly baggett.
he has high level's of understanding and has sufficient amount of knowledge in this area as can be seen from his article.
think of it as a debate kelly has stated his side what do you guys reply, why do you think kelly baggett is wrong.

Thanks

p.s. is the last workout only 2 days a week.

D4 · « **Reply #39 on:** August 11, 2011, 02:18:09 pm »

Holy SHIT, any of the suggestions anyone gave will give you results. You can make up your own routine and get results. It's not some crazy science where you have to get the EXACT CORRECT WORKOUT ROUTINE, and if you follow it you will get results and if you don't, you will not get any results.

You want hypertrophy? You wanna gain lean muscle mass and gain some weight? Lift heavy, get enough volume, progressively overload, give enough time for recover, and eat a lot.

I realize Kelly B is very knowledgable and knows his shit, but this ain't rocket science. Please do not create a poll. I don't care if Kelly B is the creator of the vertical jump bible, or if LBSS gave u a workout, or if Steven Miller backed it up, just go work out. You can literally do 3 exercises - bench press, barbell rows, full squats, and do them heavy with good amount of volume, and provided you're eating enough food/protein, you will hypertrophy.

You started this thread how long ago, and you're still not decided on a workout routine? You're not trying to figure out the purpose of life here. It's just lifting weights to get bigger.

seifullaah73 · « **Reply #40 on:** August 11, 2011, 02:34:15 pm »

I see where you are coming from, choose any and you will gain result as long as i follow the guidlines.

Lift heavy, get enough volume, progressively overload, give enough time for recover, and eat a lot.

But when i finally come up with a workout, there is always someone who is criticising it and making it even more confusing and only stick to their way.

I am not starting yet i am just planning ahead of time.

I guess if i choose any of those suggestions i will get results.

Thanks.

steven-miller · « **Reply #41 on:** August 11, 2011, 02:43:58 pm »

Quote from: seifullaah73 on August 11, 2011, 01:55:56 pm

I will change it if need be but kelly baggett said it was ok. Is kelly baggett wrong in saying this to me i am finding out all the points of pros and cons before choosing my final workout.

kelly baggett has a solid reputation and knows a few things. do you have a response to what kelly said like why he is wrong.

I value Kelly's opinion about training just as much as anyone but that does not change my opinion about your routine. I think, and I guess this is what Kelly meant, that it will work for a while and if you eat enough you will get bigger. But at the same time, and I can't imagine that Kelly would disagree with that either, this is far from the optimum and results will not come as consistently or as quickly as they could with a more solid routine.

D4 · « **Reply #42 on:** August 11, 2011, 02:45:15 pm »

There will always be someone who criticizes. There is no ONE RIGHT WAY. Everybody is different and different methods work differently for different people. As you train, just like everybody else out there, you will start to learn on your own what works best for YOU and what you prefer to do.

seifullaah73 · « **Reply #43 on:** August 11, 2011, 02:55:23 pm »

You're Right There ineedtodunk

i just need to become confident in myself and in my body in understanding what is right for me and suits me best.

and thanks for your opinion steven-miller, i guess im not too crazy with seeing a workout routine with very little exercises.

regarding LBSS's workout is it DAY1,DAY2,rest,DAY1,DAY2,rest,rest for the week.

Thanks

Raptor · « **Reply #44 on:** August 11, 2011, 03:36:12 pm »

If I were to listen to every critic I had every time I layed out something I would be sitting on my ass and get fat. Just do your thing and most importantly, keep things simple.

They look great on paper when you write them and think about them, and overcomplicate them and all that, but in the actual gym, when you do it, simple = win.

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Author Topic: Hypertrophy Training Tips (Read 12941 times)

LBSS

Re: Hypertrophy Training Tips

steven-miller

Re: Hypertrophy Training Tips

seifullaah73

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steven-miller

Re: Hypertrophy Training Tips

seifullaah73

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steven-miller

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D4

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seifullaah73

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seifullaah73

Re: Hypertrophy Training Tips

D4

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seifullaah73

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steven-miller

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D4

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seifullaah73

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Raptor

Re: Hypertrophy Training Tips