Author Topic: Hypertrophy Training Tips  (Read 12867 times)

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LBSS

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Re: Hypertrophy Training Tips
« Reply #45 on: August 11, 2011, 04:57:41 pm »
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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. 


this. screw the criticism, you need to stop planning, pick something, get in the gym and do that thing.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

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seifullaah73

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Re: Hypertrophy Training Tips
« Reply #46 on: August 12, 2011, 12:26:50 pm »
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I have decided to do the following workout.

Week Cycle - Day1, Day2, rest, Day3, Day4, rest, rest

DAY 1,Day3
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,DAY4
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'

this is what i am going to do, after i reach 1.5xbw squat i will add the accessory lifts and once i reach around 1.8  i will do my workout that i said until i reach +2xBW. this way the more i progress the more volume i can introduce to my body for supercompensation to keep working harder so i don't hit and plateu where the muscle has become to a point where it won't make any progress.

to steven-miller this was kelly baggett's view of the one you suggested to me over my one.

Kelly baggett's view
That would actually probably be a little better in my opinion.  But either
approach will work. really depends on which you're more comfortable with
there are 1000 different options and all of them can be successful.

i guess i accept the criticism is because i fear that i may do something wrong where make no gains and ask the suggestions of the experts.

thanks alot for your help guys i will probably post a journal/log of my workout.

Warm up drills
   - a walk, b skip quick powerful switch (heel to hams focus), a runs, dribbles small to big to run, straight leg to runs (force, reflex, go up/forward). force to hit the ground before it hits the ground knee/hip is at 90 degrees.
   - acceleration: low heel recovery, shin angle low, drive legs back before hitting the ground and drive thighs/knee forward not up
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
------------------------------------------------------------------------

�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil
Arm also aids the legs in driving it down with power - seifullaah73

My Progress Log
A Journey to Running fast and Jumping High
http://www.adarq.org/progress-journals-experimental-routines/my-journey-to-hypertrophy/

seifullaah73

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Re: Hypertrophy Training Tips
« Reply #47 on: August 14, 2011, 08:15:57 am »
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Since it is ramadan i plan on starting this mid september start october maybe.

thanks
Warm up drills
   - a walk, b skip quick powerful switch (heel to hams focus), a runs, dribbles small to big to run, straight leg to runs (force, reflex, go up/forward). force to hit the ground before it hits the ground knee/hip is at 90 degrees.
   - acceleration: low heel recovery, shin angle low, drive legs back before hitting the ground and drive thighs/knee forward not up
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
------------------------------------------------------------------------

�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil
Arm also aids the legs in driving it down with power - seifullaah73

My Progress Log
A Journey to Running fast and Jumping High
http://www.adarq.org/progress-journals-experimental-routines/my-journey-to-hypertrophy/