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Performance Area => Strength, Power, Reactivity, & Speed Discussion => Topic started by: seifullaah73 on August 04, 2011, 06:15:04 am
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To LanceSTS or other strength training experts.
here are the tips i have been given.
I would like help in setting up my hypertrophy routine.
The hard part for me is the experimenting part as i don't have a clear picture of what suits me best and understanding loading and deloading times.
I'm going to try first with 2 weeks loaded followed by low sets and high reps 1 week deloaded.
Thanks to Sim Johal who helped me get this far.
Here is what i have so far.
Start at 70% RM
500 calorie shake with each meal
That's a shake before during and after every workout. Start off with just one shake after the workout, then once your appetite increases, add in the other 2. Follow the guidelines I set, about 0.8grams whey powder per kilo of bodywieght in each shake, along with dextrose, 0.4 grams of dextrose per kilo of bodywieght.
Turkish get ups - 3x10 increase by 2 reps every week.
shake AFTER THE WORKOUT. Withing an hour after make sure you've drank it all
1. atg squats on mondays, deadlifts on wednesdays and overhead squats on friday
or
2. atg squats and over head squats on monday, overhead squats and deadlifts on wednesday and back atg squats and overhead squats on friday.
Aim
Lead up to squatting 2x my bodyweight
Develop More Raw Materials (Muscle Fibers)
Add 'Slabs' of Muscle
Duration: not decided how long it should be i want it to be enough to gain muscle but not too long that i get too bulky as i am also training for track.
Monday
ATG Squats
Over head squats
Wednesdays
Overhead Squats
Deadlifts on a Low Platform
Friday
ATG squats
Overhead squats
Starting Load will be 70% of my Max Rep.
I would be greatful if you could help me in creating hypertrophy program.
Thanks
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My Hypertrophy Workout Prototype
Aim
Squat 2x my bodyweight
Develop More Raw Materials (Muscle Fibers)
Add 'Slabs' of Muscle
Workouts
Monday,Wednesday and Friday
70-80% RM
Loaded Session
Monday and Friday
ATG Squats 1 x 8-10 Reps
Over head squats 2 x 8-10 Reps
Bulgarian Split Squats 1 X 8-10 Reps
Bicep Curls 2 X 8-10
Barbell Rows 2 X 8-10 Reps
Tricep Extensions 2 X 8-10 Reps
Chin Ups 2 X 8-10 Reps
Bench Press 2 X 8-10 Reps
Shoulder Press 1 X 8-10 Reps
Front Dumbell Raise
Lying Rear Delt Raise
Weighted Standing Calf Raises 2 X 8-10 Reps
Hanging Leg Raises 2 X 8-10 Reps
Weighted Torso Rotations 2 X 8-10 Reps
Weighted Sit Ups 2 X 8-10 Reps
Turkish Get-Ups 2 X 8-10 Reps
Wednesday The Same but replace ATG Squats with Deadlifts on a platform.
I don't want to become overbuilt just to add some muscle mass.
As you can see i need help
Thanks
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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.
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what are your numbers dude...that honestly seems like too many exercises.
check out thishttp://www.higher-faster-sports.com/exercisevariety.html (http://www.higher-faster-sports.com/exercisevariety.html)
read it thoroughly dude...especially the part about his nephew...same situationas you
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To LanceSTS or other strength training experts.
here are the tips i have been given.
I would like help in setting up my hypertrophy routine.
The hard part for me is the experimenting part as i don't have a clear picture of what suits me best and understanding loading and deloading times.
I'm going to try first with 2 weeks loaded followed by low sets and high reps 1 week deloaded.
Thanks to Sim Johal who helped me get this far.
Here is what i have so far.
Start at 70% RM
500 calorie shake with each meal
That's a shake before during and after every workout. Start off with just one shake after the workout, then once your appetite increases, add in the other 2. Follow the guidelines I set, about 0.8grams whey powder per kilo of bodywieght in each shake, along with dextrose, 0.4 grams of dextrose per kilo of bodywieght.
Turkish get ups - 3x10 increase by 2 reps every week.
shake AFTER THE WORKOUT. Withing an hour after make sure you've drank it all
1. atg squats on mondays, deadlifts on wednesdays and overhead squats on friday
or
2. atg squats and over head squats on monday, overhead squats and deadlifts on wednesday and back atg squats and overhead squats on friday.
Aim
Lead up to squatting 2x my bodyweight
Develop More Raw Materials (Muscle Fibers)
Add 'Slabs' of Muscle
Duration: not decided how long it should be i want it to be enough to gain muscle but not too long that i get too bulky as i am also training for track.
Monday
ATG Squats
Over head squats
Wednesdays
Overhead Squats
Deadlifts on a Low Platform
Friday
ATG squats
Overhead squats
Starting Load will be 70% of my Max Rep.
I would be greatful if you could help me in creating hypertrophy program.
Thanks
Hey bud, the way lbss layed that out is much better and similar to what I recommend, but dont get fixated on percentages, base your sets off the target rep range, that way you take advantage of the bodies supercompensation phases and not some random percentage that may or may not be optimal for you that day. As long as youre steadily improving in the big lifts that count its going to work either way, its just much faster when base your work sets on what youre capable of THAT day, and not random predetermined numbers. On days you are weaker, your body is holding you back for a reason, then on days when you are stronger, you need to take advantage of that and push the envelope.
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One thing i forgot to mention is that i am a hard gainer, it is hard for me to put on weight. Making my diet hard to do.
Here are a few things i have understood, correct me if i am wrong.
from the jump higher run faster website.
Having said that, although soreness has little to do with effectiveness, having a bigger variety of exercises is useful for one whose goal is hypertrophy because it does allow you to zero in on smaller muscles within a group and the goal of bodybuilding is full muscular development.
So for a hypertrophy training i need have a bigger variety of exercise like specific exercises for specific muscles.
Hey bud, the way lbss layed that out is much better and similar to what I recommend, but dont get fixated on percentages, base your sets off the target rep range, that way you take advantage of the bodies supercompensation phases and not some random percentage that may or may not be optimal for you that day. As long as youre steadily improving in the big lifts that count its going to work either way, its just much faster when base your work sets on what youre capable of THAT day, and not random predetermined numbers. On days you are weaker, your body is holding you back for a reason, then on days when you are stronger, you need to take advantage of that and push the envelope.
I was reading the HST article on the official site and that is where i got the numbers of sets and reps to do and the exercise. But from what you said something about the target rep range, what do you mean, do as much as is possible for me on that day?
So you are saying do not do loaded and deloaded sessions, but instead do workout according to the state your body is in. the days my body is weaker i do low reps and low sets and for days my body is stronger, go stronger like increase weight on the bar or medium sets and medium reps.
Correct?
As for the workout.
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.
So i would like to do them all on one day. So something like this.
the reps and sets will be according to the state of my body on that day. if i feel strong i may add more weight as well as what was mentioned in the above quote.
DAY 1, DAY 3 & DAY 5
ATG Squats/Squats/Feet Close together
Bulgarian Split Squats
Deadlifts/RDL/Stiff Leg
Calf Raises
Clean and Press
Flat Bench Press/incline/decline
Bent Over Rows
Upright Rows/hands close/wide grip
Bicep Curls
Pull-Over
Tricep Extension/Dips
PullUps
Millitary Press
Hanging Leg Raises
Weighted Sit Ups
Turkish Get Ups
which bent over rows is better the one shown on the stronglifts website or the one shown on the bodybuilding website for this training.
i have placed compound exercises as i heard it helps in muscle growth and is best for hypertrophy training.
when should i use the different variations i have mentioned
Thanks
EDITED 05 August 2011 20:23 GMT: Changed the Order of the exercise according to big movements first then small movements after and adding weighted situps.
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if you are a hard gainer, eat more. being a hard gainer almost always means your body just doesn't want to eat enough to gain wait. suck it up and force yourself to eat a little more and, lo and behold, you will gain weight.
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if you are a hard gainer, eat more. being a hard gainer almost always means your body just doesn't want to eat enough to gain wait. suck it up and force yourself to eat a little more and, lo and behold, you will gain weight.
http://jasonferruggia.com/the-1-tip-for-the-hormonally-fcked-hardgainer/ (http://jasonferruggia.com/the-1-tip-for-the-hormonally-fcked-hardgainer/)
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honestly dude what are your numbers
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if you are a hard gainer, eat more. being a hard gainer almost always means your body just doesn't want to eat enough to gain wait. suck it up and force yourself to eat a little more and, lo and behold, you will gain weight.
http://jasonferruggia.com/the-1-tip-for-the-hormonally-fcked-hardgainer/ (http://jasonferruggia.com/the-1-tip-for-the-hormonally-fcked-hardgainer/)
edit: never mind.
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if you are a hard gainer, eat more. being a hard gainer almost always means your body just doesn't want to eat enough to gain wait. suck it up and force yourself to eat a little more and, lo and behold, you will gain weight.
http://jasonferruggia.com/the-1-tip-for-the-hormonally-fcked-hardgainer/ (http://jasonferruggia.com/the-1-tip-for-the-hormonally-fcked-hardgainer/)
edit: never mind.
?
I was just saying some people can just eat and gain pure muscle they're too lazy to eat, but other people are skinny+FAT so when they eat like that they gain muscle and fat.
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everyone gains fat when they gain weight. except steroid users. and sometimes even them. the proportion you gain of muscle and fat depends on (not in order of importance):
1. your genes,
2. your size and how fat you are when you start trying to gain weight,*
3. your activity level and the types of activities you're doing, and
4. your diet.
*e.g. very fat, untrained people are generally the only people who can really build muscle and lose fat at the same time. everyone else is stuck with at least a little fat gain.
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honestly dude what are your numbers
I posted my numbers on the Intro page but here it is again.
So would that make my 1RM Deadlift 140kg (as i lifting a sack truck from the bottom with a load of 140kg to assist the person pulling it) it was very quick and then quickley down but in my exercise my deadlift is the same as my squat so far i have did as i use the same weight on the deadlift and the squat.
ATG Squat (I go all the way to the bottom): 146lbs.
Barbell Lunges: 105lbs
Pull-Up Box Squat (by LanceSTS): approx 7 inch carrying 105lbs.
Bench Press: 103lbs
Bicep Barbell Curls:75lbs
above goes same for Seated Shoulder Press, Tricep Extension, Bent over Rows
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everyone gains fat when they gain weight. except steroid users. and sometimes even them. the proportion you gain of muscle and fat depends on (not in order of importance):
1. your genes,
2. your size and how fat you are when you start trying to gain weight,*
3. your activity level and the types of activities you're doing, and
4. your diet.
*e.g. very fat, untrained people are generally the only people who can really build muscle and lose fat at the same time. everyone else is stuck with at least a little fat gain.
But I recently, gained some muscle mass, while losing fat. I started at ~13%BF, only 153lbs at 5'8". This was my goal and I asked Lance this before and he said it is very possible to gain muscle and lose fat simultaneously. I'm not saying you don't know what you're talking about, but yeah...
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Me too. I lost weight while gaining on my lifts. From 14-15% to about 13% BF.
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So i will start to eat alot, i can see where people are coming from when people eat they gain both fat and lean muscle but when it comes to gaining weight it is possible to lose fat but it may not be the same fat that was gained with the weight but a replacement or something. But i will have to eat a lot as well as train hard.
So how about regarding my hypertrophy workout routine which i have edited in my previous post.
Here are a few things i have understood, correct me if i am wrong.
from the jump higher run faster website.
Having said that, although soreness has little to do with effectiveness, having a bigger variety of exercises is useful for one whose goal is hypertrophy because it does allow you to zero in on smaller muscles within a group and the goal of bodybuilding is full muscular development.
So for a hypertrophy training i need have a bigger variety of exercise like specific exercises for specific muscles.
Hey bud, the way lbss layed that out is much better and similar to what I recommend, but dont get fixated on percentages, base your sets off the target rep range, that way you take advantage of the bodies supercompensation phases and not some random percentage that may or may not be optimal for you that day. As long as youre steadily improving in the big lifts that count its going to work either way, its just much faster when base your work sets on what youre capable of THAT day, and not random predetermined numbers. On days you are weaker, your body is holding you back for a reason, then on days when you are stronger, you need to take advantage of that and push the envelope.
I was reading the HST article on the official site and that is where i got the numbers of sets and reps to do and the exercise. But from what you said something about the target rep range, what do you mean, do as much as is possible for me on that day?
So you are saying do not do loaded and deloaded sessions, but instead do workout according to the state your body is in. the days my body is weaker i do low reps and low sets and for days my body is stronger, go stronger like increase weight on the bar or medium sets and medium reps.
Correct?
As for the workout.
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.
So i would like to do them all on one day. So something like this.
the reps and sets will be according to the state of my body on that day. if i feel strong i may add more weight as well as what was mentioned in the above quote.
DAY 1, DAY 3 & DAY 5
ATG Squats/Squats/Feet Close together
Bulgarian Split Squats
Deadlifts/RDL/Stiff Leg
Calf Raises
Clean and Press
Flat Bench Press/incline/decline
Bent Over Rows
Upright Rows/hands close/wide grip
Bicep Curls
Pull-Over
Tricep Extension/Dips
PullUps
Millitary Press
Hanging Leg Raises
Weighted Sit Ups
Turkish Get Ups
which bent over rows is better the one shown on the stronglifts website or the one shown on the bodybuilding website for this training.
i have placed compound exercises as i heard it helps in muscle growth and is best for hypertrophy training.
when should i use the different variations i have mentioned
Thanks
EDITED 05 August 2011 20:23 GMT: Changed the Order of the exercise according to big movements first then small movements after and adding weighted situps.
Thanks
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would it be too much if i added weighted leg raises to exercise my lower abs if not then which exercise would good to replace it with.
Thanks
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would it be too much if i added weighted leg raises to exercise my lower abs if not then which exercise would good to replace it with.
Thanks
just do weighted leg raises and don't do weighted sit ups. weighted sit ups suck. leg raises work your lower AND upper abs anyways.
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Ok i will replace weighted sit ups with weighted leg raises.
Thanks for that
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For my Protein Shake; is maximuscle a good whey protein product.
the proportions for my shake will be 0.8gram per kilo bodyweight and 0.4 grams per kilo bodyweight.
So this is my final workout routine
DAY 1, DAY 3 & DAY 5
ATG Squats
Bulgarian Split Squats
Deadlifts
Calf Raises
Clean and Press
Flat Bench Press
Bent Over Rows
Upright Rows
Pull-Over
Bicep Curls
Tricep Extensions
PullUps
Millitary Press
Hanging Leg Raises
Weighted Leg Raises
Turkish Get Ups
Thanks
P.S Lying Tricep Extensions or Dips
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For my Protein Shake; is maximuscle a good whey protein product.
the proportions for my shake will be 0.8gram per kilo bodyweight and 0.4 grams per kilo bodyweight.
So this is my final workout routine
DAY 1, DAY 3 & DAY 5
ATG Squats
Bulgarian Split Squats
Deadlifts
Calf Raises
Clean and Press
Flat Bench Press
Bent Over Rows
Upright Rows
Pull-Over
Bicep Curls
Tricep Extensions
PullUps
Millitary Press
Hanging Leg Raises
Weighted Leg Raises
Turkish Get Ups
Thanks
P.S Lying Tricep Extensions or Dips
I would rather do what LBSS outlined earlier. There is too much redundancy in there. It's not even about bigger and smaller, main and assistance exercises, this is just too much stuff and you won't progress the weights as fast as you could with less volume. With your current strength levels you should worry about getting strong in a handful of big lifts and add assistance exercises later - when it becomes necessary.
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Yeah LBSS's first post with that routine looked pretty good. I would just do that. You're adding way too much volume to your training. You're literally working yourself out. Every training session you should focus on just 1-2 major lifts, and then you can play around with 2-3 assistance lifts, which you shouldn't take as seriously. A couple years back I used to train how you've outlined a routine for yourself, and I made small strength gains, but I never gained even 5lbs. It wasn't until I switched to a lower volume routine focusing on big lifts first, and then hitting just 2 assistance exercises that I gained any weight on my body or my lifts.
You should re-read the very last section of that kelly baggett article d-rose posted.
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LBSS said i could do it all in one day so this is what i got.
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'
Bulgarian split squat: 2-3X10-12/2'
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'
Is this any better?
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i'd take out the BSS for now and see how you do. you already have lots of leg volume so i'm not really sure what it adds if you're just trying to get bigger. otherwise, seems okay to me.
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everyone gains fat when they gain weight. except steroid users. and sometimes even them. the proportion you gain of muscle and fat depends on (not in order of importance):
1. your genes,
2. your size and how fat you are when you start trying to gain weight,*
3. your activity level and the types of activities you're doing, and
4. your diet.
*e.g. very fat, untrained people are generally the only people who can really build muscle and lose fat at the same time. everyone else is stuck with at least a little fat gain.
But I recently, gained some muscle mass, while losing fat. I started at ~13%BF, only 153lbs at 5'8". This was my goal and I asked Lance this before and he said it is very possible to gain muscle and lose fat simultaneously. I'm not saying you don't know what you're talking about, but yeah...
are you a teenager?
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Ok i will get rid of the bulgarian split squats as i am just trying to improve my major lift numbers and add on some muscle mass a little not to be a bodybuilder.
With added muscle mass, more muscle fibres available then before to utilize correct.
Final 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'
Thanks again for your help LBSS and thanks everyone for the tips
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is maxi muscle a good whey protein powder to use?
as it will be my first time in taking any sort of supplements for my training, i will be taking one before and after workout. 0.8 grams per kilo bodyweight and 0.4 grams dextrose per kilo bodyweight.
Thanks
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Ok i will get rid of the bulgarian split squats as i am just trying to improve my major lift numbers and add on some muscle mass a little not to be a bodybuilder.
With added muscle mass, more muscle fibres available then before to utilize correct.
Final 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'
Thanks again for your help LBSS and thanks everyone for the tips
I disagree that you should do everything in one work-out. You should not do bench press and incline / shoulder press at the same day. You should not row and chin-up the same day. You don't have to train triceps and biceps right now other than with the compound movements (bench press, incline / overhead press, chin-up, row).
Don't be silly, there is no reason to do everything everyday instead of splitting your volume in half and getting some quality work done.
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you've never heard of main lift + accessory lifts, steven-miller?
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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.
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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.
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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.
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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.
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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.
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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.
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!
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?
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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.
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Just get to work man. And eat a lot while you're doing it.
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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
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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.
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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.
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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.
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.
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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.
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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.
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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
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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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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.
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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.
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Since it is ramadan i plan on starting this mid september start october maybe.
thanks