Hypertrophy Routine

[musicguy50]

Hello all,

I'm looking for a new way to train, i'd like some ideas on a good training routine for size and aestetics.

I've done many stregth programs including Starting Strength, and runs on 5x5. I've found I respond better to higher reps and higher volume.

24 years old. 5'4.5 around 152 lbs

Can anyone recommend me a good split?

[LuNa23]

Originally Posted by musicguy50

Hello all,

I'm looking for a new way to train, i'd like some ideas on a good training routine for size and aestetics.

I've done many stregth programs including Starting Strength, and runs on 5x5. I've found I respond better to higher reps and higher volume.

24 years old. 5'4.5 around 152 lbs

Can anyone recommend me a good split?

There are so many different routines out there, i would like to suggest that you search the boards here a bit and maybe look into some of the journals. There you can see what others are using.

You can start here:
http://intensemuscle.com/showthread.php?t=10456

http://intensemuscle.com/showthread.php?t=15169

http://intensemuscle.com/showthread.php?t=17981

Also, if you could give more information on how long you have been training, what weights you are currently using, it would most likely be easier for the more experienced guys here to help you.

[Doberman]

Before anyone could give you any suggestions you might need to give some specifics.

1. Training History (Programs and how you did on them)
2. Training Age (How long you've been training)
3. Body composition or even better pictures
4. Competitive History if there is one
5. Injuries
6. Equipment you have access to

This would be a big help.

[musicguy50]

Originally Posted by Doberman

Before anyone could give you any suggestions you might need to give some specifics.

1. Training History (Programs and how you did on them)
2. Training Age (How long you've been training)
3. Body composition or even better pictures
4. Competitive History if there is one
5. Injuries
6. Equipment you have access to

This would be a big help.

Thank you very much.
1. Training History - Programs - Starting Stregnth - Got thicker overall, but didn't get big in certain places I wanted, like chest. I did a 5x5 program, and pretty much the same. I ran IronAddicts Simple Power Based Routine, and got my lifts up I was 156 lbs benching 240x3/Squating 295x6/ and Deadlifiting 325x5/ Nothing crazy but it was tough for me. Overall on that program I gained size, but not good size, more fat than anything else. I then ran a upper/lower type routine more of a bodypart split where almost everything was hit twice a week, higher volume higher reps, and this made me grow and look my best, more than anything. The lighter weight doing 8-15 reps really made a difference for me. I hit my tri's and arms with more volume and they grew, same with my chest. I seemed to respond better to the volume.

2. Training Age - 24 years old now, training seriously and consistently for about 3 years. (trained for more than that but not doing smart things)

3. Bodycomposition i'm about 151 lbs now, around 11-13% bodyfat.

4. No competetive history.

5. No Injuries

6. Home gym with good equipment:
Power Rack
Bench with leg curl + leg extension
Adjustable Dumbbells
Olympic Barbell
High and Low Cable Pully System
Captains chair for dips
Bands
Ez Curl Bar

[LG1]

http://www.intensemuscle.com/showthread.php?t=10456

[DCBliever]

Originally Posted by musicguy50

Thank you very much.
1. Training History - Programs - Starting Stregnth - Got thicker overall, but didn't get big in certain places I wanted, like chest. I did a 5x5 program, and pretty much the same. I ran IronAddicts Simple Power Based Routine, and got my lifts up I was 156 lbs benching 240x3/Squating 295x6/ and Deadlifiting 325x5/ Nothing crazy but it was tough for me. Overall on that program I gained size, but not good size, more fat than anything else. I then ran a upper/lower type routine more of a bodypart split where almost everything was hit twice a week, higher volume higher reps, and this made me grow and look my best, more than anything. The lighter weight doing 8-15 reps really made a difference for me. I hit my tri's and arms with more volume and they grew, same with my chest. I seemed to respond better to the volume.

2. Training Age - 24 years old now, training seriously and consistently for about 3 years. (trained for more than that but not doing smart things)

3. Bodycomposition i'm about 151 lbs now, around 11-13% bodyfat.

4. No competetive history.

5. No Injuries

6. Home gym with good equipment:
Power Rack
Bench with leg curl + leg extension
Adjustable Dumbbells
Olympic Barbell
High and Low Cable Pully System
Captains chair for dips
Bands
Ez Curl Bar

Look up CS Sloan full body workouts in the blog tight tan slacks of deszos ban, just google it, some cool home gym routines in there

[steel1970]

Just curious as to how you came up with your bodyfat percentage.....Did you actually have it tested or are you guessing?

[mentalflex]

Cool. OK, Now what are your training goals?

When you see where you are at and where you want to be you can create the most effective plan. So not just, I want to be big and ripped, but specifically, what do you want.

How often can you train, what is your recovery ability, what is you schedule like, how is your nutrition, stress, family, career....etc?

Originally Posted by musicguy50

Thank you very much.
1. Training History - Programs - Starting Stregnth - Got thicker overall, but didn't get big in certain places I wanted, like chest. I did a 5x5 program, and pretty much the same. I ran IronAddicts Simple Power Based Routine, and got my lifts up I was 156 lbs benching 240x3/Squating 295x6/ and Deadlifiting 325x5/ Nothing crazy but it was tough for me. Overall on that program I gained size, but not good size, more fat than anything else. I then ran a upper/lower type routine more of a bodypart split where almost everything was hit twice a week, higher volume higher reps, and this made me grow and look my best, more than anything. The lighter weight doing 8-15 reps really made a difference for me. I hit my tri's and arms with more volume and they grew, same with my chest. I seemed to respond better to the volume.

2. Training Age - 24 years old now, training seriously and consistently for about 3 years. (trained for more than that but not doing smart things)

3. Bodycomposition i'm about 151 lbs now, around 11-13% bodyfat.

4. No competetive history.

5. No Injuries

6. Home gym with good equipment:
Power Rack
Bench with leg curl + leg extension
Adjustable Dumbbells
Olympic Barbell
High and Low Cable Pully System
Captains chair for dips
Bands
Ez Curl Bar

[musicguy50]

Originally Posted by mentalflex

Cool. OK, Now what are your training goals?

When you see where you are at and where you want to be you can create the most effective plan. So not just, I want to be big and ripped, but specifically, what do you want.

How often can you train, what is your recovery ability, what is you schedule like, how is your nutrition, stress, family, career....etc?

Training goals is to look "jacked" pretty much. I want to look as close to as the on steroid meat head look without actually taking juice, if that makes sense. I want to look big but not fat. I;m not trying to get down to 7% bodyfat or anything, but I would like to look jacked but also somewhat lean. Specifically, big chest, big arms, shoulders, back.. My legs are naturally big. And believe it or not, they grew from Squating 8-10 reps more than when doing heavy weights for 5 reps.

I can train as much as possibly really. I work a full time job, but i'm single, no kids, and have the home gym right at my disposal. I mean, i'm not going to be able to twice twice a day, but you know what I mean, a 10-6 monday to friday job.

My stress is not bad, nutrition is on, family things are alright-- trying to find a career now which is tough, but .. My recovery ability to above average I would say.

And I didn't get my bodyfat measured but i have been told, and have an understanding, so im pretty confident in my guess.

[mentalflex]

If you tend to do well with volume and have good recovery, based on what you are looking to do, you might do well with a program that uses a variety of rep ranges, exercises and training loads.

One program that I did and really liked for combining a variety or rep schemes and loads for both density and thickness and hypertrophy is a version of Layne Norton's Power-Hypertrophy Adaptive Training (PHAT). You hit each muscle group 2 times per week but differently each time. The layout looks like this:

Day 1: Upper Body Power
Day 2: Lower Body Power
Day 3: Rest
Day 4: Back and Shoulders Hypertrophy
Day 5: Lower Body Hypertrophy
Day 6: Chest and Arms Hypertrophy

Then a sample program would look like this:

Day 1: Upper Body Power Day
Pulling Power Movement: Bent over or Pendlay rows
3 sets of 3-5 reps
Assistance Pulling movement: Weighted Pull ups
2 sets of 6-10 reps
Auxiliary Pulling movement: Rack chins
2 sets of 6-10 reps
Pressing Power Movement: Flat dumbbell presses
3 sets of 3-5 reps
Assistance pressing movement: Weighted dips
2 sets of 6-10 reps
Assistance pressing movement: Seated dumbbell shoulder presses
3 sets of 6-10 reps
Auxiliary curling movement: Cambered bar curls
3 sets of 6-10 reps
Auxiliary extension movement: Skull crushers
3 sets of 6-10 reps

Day 2: Lower Body Power Day
Pressing Power Movement: Squats
3 sets of 3-5 reps
Assistance pressing movement: Hack Squats
2 sets of 6-10 reps
Assistance extension movement: Leg extensions
2 sets of 6-10 reps
Assistance pulling movement: Stiff legged deadlifts
3 sets of 5-8 reps
Assistance pulling/curling movement: Glute ham raises or lying leg curls
2 sets of 6-10 reps
Auxiliary calf movement: Standing calf raise
3 sets of 6-10 reps
Auxiliary calf movement: Seated calf raise
2 sets of 6-10 reps

Day 3: Rest

Day 4: Back and Shoulders Hypertrophy Day
Pulling Power Exercise speed work: Bent over or Pendlay rows
6 sets of 3 reps with 65-70% of normal 3-5 rep max
Hypertrophy pulling movement: Rack chins
3 sets of 8-12 reps
Hypertrophy pulling movement: Seated cable row
3 sets of 8-12 reps
Hypertrophy pulling movement: Dumbbell rows or shrugs bracing upper body against an incline bench
2 sets of 12-15 reps
Hypertrophy pulling movement: Close grip pulldowns
2 sets of 15-20 reps
Hypertrophy shoulder movement: Seated dumbbell presses
3 sets of 8-12 reps
Hypertrophy shoulder movement: Upright rows
2 sets of 12-15 reps
Hypertrophy shoulder movement: Side lateral raises with dumbbells or cables
3 sets of 12-20 reps

Day 5: Lower Body Hypertrophy Day
Lower Body Power Exercise speed work: Squats
6 sets of 3 reps with 65-70% of normal 3-5 rep max
Hypertrophy pressing movement: Hack squats
3 sets of 8-12 reps
Hypertrophy pressing movement: Leg presses
2 sets of 12-15 reps
Hypertrophy extension movement: Leg extensions
3 sets of 15-20 reps
Hypertrophy pulling movement: Romanian deadlifts
3 sets of 8-12 reps
Hypertrophy curling movement: Lying leg curls
2 sets of 12-15 reps
Hypertrophy curling movement: Seated leg curls
2 sets of 15-20 reps
Hypertrophy calf movement: Donkey calf raises
4 sets of 10-15 reps
Hypertrophy calf movement: Seated calf raises
3 sets of 15-20 reps

Day 6: Chest and Arms Hypertrophy Day
Pressing Power Exercise speed work: Flat dumbbell presses
6 sets of 3 reps with 65-70% of normal 3-5 rep max
Hypertrophy pressing movement: Incline dumbbell presses
3 sets of 8-12 reps
Hypertrophy pressing movement: Hammer strength chest press
3 sets of 12-15 reps
Hypertrophy fly movement: Incline cable flyes
2 sets of 15-20 reps
Hypertrophy curling exercise: Cambered bar preacher curls
3 sets of 8-12 reps
Hypertrophy curling exercise: Dumbbell concentration curls
2 sets of 12-15 reps
Hypertrophy curling exercise: Spider curls bracing upper body against an incline bench
2 sets of 15-20 reps
Hypertrophy extension exercise: Seated tricep extension with cambered bar
3 sets of 8-12 reps
Hypertrophy extension exercise: Cable pressdowns with rope attachment
2 sets of 12-15 reps
Hypertrophy extension exercise: Cable overhead extensions
2 sets of 15-20 reps

Day 7: Rest

[musicguy50]

Thanks. I've seen this routine before and I am somewhat familiar with it. The only problem I see with it is, it is 5 days which isnt terrible, but what I don't like is there is a day off.. I'f i'm going to be training 5 days, i'd rather do it straight like monday-friday this way I don't have to train on the weekends..

[thedunhill225]

Can you tell me HONESTLY what your rep speed is like? Not what you think it should be or what you think people would want to hear but picture yourself benching.... Count in your head-one thousand and one-one thousand and two-etc... How long does a single rep take you?

[LuNa23]

Originally Posted by musicguy50

I then ran a upper/lower type routine more of a bodypart split where almost everything was hit twice a week, higher volume higher reps, and this made me grow and look my best, more than anything. The lighter weight doing 8-15 reps really made a difference for me. I hit my tri's and arms with more volume and they grew, same with my chest. I seemed to respond better to the volume.

Just wondering, why are you not going back to this routine?

[Muscle@Duke]

If you do well with lighter weights and more volume you should geally look into Vince Girondas training. Hell even Nubrets split could work, but it is a ton of volume and as a natural you may burn out quick.

[musicguy50]

Originally Posted by Muscle@Duke

If you do well with lighter weights and more volume you should geally look into Vince Girondas training. Hell even Nubrets split could work, but it is a ton of volume and as a natural you may burn out quick.

where can I found those? and yes I am a natural, so..?

[mentalflex]

Here is one workout I have on Serge Nubret:

Monday: Chest, Quads and Abs
Tuesday: Back, Hamstrings and Abs
Wednesday: Shoulders, Arms, Calves and Abs
Thursday: Chest, Quads and Abs
Friday: Back, Hamstrings and Abs
Saturday: Shoulders, Arms, Calves and Abs
Sunday: Rest (abs only)

He kept rest periods to a minimum, 1 minute max during his training.

Monday:

Quads

Squats – 8 sets of 12 reps
Leg Press – 6 sets of 12 reps
Leg Extension – 6 sets of 12 reps

Chest

Bench Press – 8 sets of 12 reps
Flat Bench Flye’s – 6 sets of 12 reps
Incline Bench Press – 6 sets of 12 reps
Incline Flye’s – 6 sets of 12 reps
Dumbbell Pullovers – 6 sets of 12 reps

Tuesday:

Back

Chin-ups – 6 sets of 12 reps
Behind the Neck Lat Pulldowns – 8 sets of 12 reps
Lat Pulldowns to the Front – 6 sets of 12 reps
Barbell Bent-over Rows – 6 sets of 12 reps

Hamstrings

Lying Leg Curl – 8 sets of 15 reps
Standing Leg Curl – 8 sets of 15 reps

Wednesday:

Shoulders

Behind the Neck Barbell Press – 6 sets of 12 reps
Alternate Dumbbell Front Raise – 6 sets of 12 reps
Barbell Upright Row – 6 sets of 12 reps
Cable Lateral Raise – 6 sets of 12 reps

Arms

Barbell Curl superset with Triceps Pushdowns – 8 sets of 12 reps
Dumbbell Curl superset with Triceps Dips – 8 sets of 12 reps

Calves

Standing Calf Raises – 8 sets of 12 reps
Seated Calf Raises – 8 sets of 12 reps

Thursday:

(Same as Monday)

Quads

Squats – 8 sets of 12 reps
Leg Press – 6 sets of 12 reps
Leg Extension – 6 sets of 12 reps

Chest

Bench Press – 8 sets of 12 reps
Flat Bench Flye’s – 6 sets of 12 reps
Incline Bench Press – 6 sets of 12 reps
Incline Flye’s – 6 sets of 12 reps
Dumbbell Pullovers – 6 sets of 12 reps

Friday:

(Same as Tuesday)

Back

Chin-ups – 6 sets of 12 reps
Behind the Neck Lat Pulldowns – 8 sets of 12 reps
Lat Pulldowns to the Front – 6 sets of 12 reps
Barbell Bent-over Rows – 6 sets of 12 reps

Hamstrings

Lying Leg Curl – 8 sets of 15 reps
Standing Leg Curl – 8 sets of 15 reps

Saturday:

(Same as Wednesday)

Shoulders

Behind the Neck Barbell Press – 6 sets of 12 reps
Alternate Dumbbell Front Raise – 6 sets of 12 reps
Barbell Upright Row – 6 sets of 12 reps
Cable Lateral Raise – 6 sets of 12 reps

Arms

Barbell Curl superset with Triceps Pushdowns – 16 sets of 12 reps
Dumbbell Curl superset with Triceps Dips – 16 sets of 12 reps

Calves

Standing Calf Raises – 8 sets of 12 reps
Seated Calf Raises – 8 sets of 12 reps

Sunday - OFF

[mentalflex]

Here is Vince Gironda's 8x8 Routine:

He used a 60-90 second rest interval and said it was normal to reach failure at rep 6 or 7 in the last set or two.

DAY 1
Chest
Decline low cable crossover (touch hands at waistline) 8 X 8
Bench press to neck 8 X 8
Incline Dumbbell Press (palms facing each other) 8 X 8
Wide Grip V-Bar Dips 8 X 8

Biceps
Drag Curl 8 X 8
Preacher curl (top of bench at low pec line) 8 X 8
Incline Dumbbell Curl 8 X 8

Forearms
Zottman Curl 8 X 8
Barbell Wrist Curl 8 X 8

DAY 2
Shoulders
Dumbbell Side Lateral raise seated 8 X 8
Wide Grip upright row 8 X 8
Front to back barbell shoulder press 8 X 8
Dumbbell bent over rear deltoid lateral 8 X 8

Triceps
Kneeling rope extension 8 X 8
Lying Tricep Extension 8 X 8
2 Dumbbell Tricep Kickback 8 X 8

DAY 3
Back
Sternum Chin up 8 X 8
High bench two dumbbell rowing 8 X 8
Low cable row with 18" high pulley 8 X 8
Medium Grip Lat Pulldown to Chest 8 X 8

Abs
Double Crunch (pull in knees and elbows together at same time) 8 X 8
Weighted Crunch 8 X 8
Lying Bent Knee Leg Raises 8 X 8

DAY 4
Quads
Front Squat 8 X 8
Hack machine squat 8 X 8
Sissy Squat 8 X 8
Leg Extension 8 X 8

Hamstrings
Supine Leg Curl 8 X 8
Seated leg Curl machine 8 X 8

Calves Standing Calf raise 8 X 20
Seated Calf raise 8 X 20

[Swaminator]

I was (still am) a big DC fan. But, I switched it up because honestly I became too much of a wuss to push through my plateus on exercises like WM squats and the big taxing exercises. So I went to a higher rep, higher volume routine...something I have never done in my life. I have responded very well to that Y3T workout. Like I said, I have never done the high rep stuff so thats probably the reason, my body wasn't used to it and had to adapt. Anyway you can read about it HERE

PS once I grow my balls back I am going to DC it again.

[Muscle@Duke]

Good work there mental

[musicguy50]

Originally Posted by mentalflex

Here is Vince Gironda's 8x8 Routine:

He used a 60-90 second rest interval and said it was normal to reach failure at rep 6 or 7 in the last set or two.

DAY 1
Chest
Decline low cable crossover (touch hands at waistline) 8 X 8
Bench press to neck 8 X 8
Incline Dumbbell Press (palms facing each other) 8 X 8
Wide Grip V-Bar Dips 8 X 8

Biceps
Drag Curl 8 X 8
Preacher curl (top of bench at low pec line) 8 X 8
Incline Dumbbell Curl 8 X 8

Forearms
Zottman Curl 8 X 8
Barbell Wrist Curl 8 X 8

DAY 2
Shoulders
Dumbbell Side Lateral raise seated 8 X 8
Wide Grip upright row 8 X 8
Front to back barbell shoulder press 8 X 8
Dumbbell bent over rear deltoid lateral 8 X 8

Triceps
Kneeling rope extension 8 X 8
Lying Tricep Extension 8 X 8
2 Dumbbell Tricep Kickback 8 X 8

DAY 3
Back
Sternum Chin up 8 X 8
High bench two dumbbell rowing 8 X 8
Low cable row with 18" high pulley 8 X 8
Medium Grip Lat Pulldown to Chest 8 X 8

Abs
Double Crunch (pull in knees and elbows together at same time) 8 X 8
Weighted Crunch 8 X 8
Lying Bent Knee Leg Raises 8 X 8

DAY 4
Quads
Front Squat 8 X 8
Hack machine squat 8 X 8
Sissy Squat 8 X 8
Leg Extension 8 X 8

Hamstrings
Supine Leg Curl 8 X 8
Seated leg Curl machine 8 X 8

Calves Standing Calf raise 8 X 20
Seated Calf raise 8 X 20

Thanks to you and all of you. But damn that routine is a dammmmmmmmmmmmn ton of volume.. there is no way i'd be able to get through that.. people, natty lifters do that??

[leon79]

Originally Posted by musicguy50

Thanks to you and all of you. But damn that routine is a dammmmmmmmmmmmn ton of volume.. there is no way i'd be able to get through that.. people, natty lifters do that??

I might add that that particular routine is, I believe, Tom Venuto's take on Gironda's principles. And yes, that is, in my opinion, too much volume and too little frequency for a natural. The actual routines that Gironda himself recommended had much lower daily and per-muscle volume, and instead had you working each muscle 2-3 times a week, with only one exercise per body part (if doing one of his 3x8, 6x6, 8x8, etc., schemes). Also, Gironda would have you go as little as 15 seconds, and likely no more than 45-60 seconds, between sets, but it's up to the individual to find their sweet spot. Just know that Gironda advocated increased density, or little rest between sets, over any sheer amount of weight.

If you choose one of Gironda's schemes, keep in mind that he often started people at 3x8, then progressed to 5x5, on to 6x6, and so on, all the while keeping the density high. He considered 8x8 to be too stressful to be used on all exercises at all times, and usually reserved it for specialization or pre-contest training. Most who trained with him say that 6x6 was his preferred scheme for most people, most of the time. Really, the exact scheme doesn't matter, so long as you can handle it and you chase the high density, but also keep in mind that, with this kind of training, you might only attempt to raise the weight on each exercise every few sessions, rather than every time around.

[LG1]

Check out Charles Poliquin GVT

[exmgq]

pick something and start and make changes as you go along. simple enough? =0)

[RedSkull]

Originally Posted by exmgq

pick something and start and make changes as you go along. simple enough? =0)

x2

If you watch Longevity DVD Skip's routine sounds like something you'd respond well to. 3-4 exercises for 2-3 work sets per area.

[JohnnyBravo]

Originally Posted by exmgq

pick something and start and make changes as you go along. simple enough? =0)

Originally Posted by RedSkull

x2

If you watch Longevity DVD Skip's routine sounds like something you'd respond well to. 3-4 exercises for 2-3 work sets per area.

As a fellow young guy, listen to this advice. It matters very little what routine you pick to get hypertrophy, as long as it is reasonable. Any of the routines posted so far will work, as well as what redskull said, 5x5, etc, etc.

What matters is that you stick to one, but what really matters (or what really made the difference for me) was diet and progression. It doesn't always have to be the same routine, but eat above maintenance (as in, gain weight) and make sure your strength numbers go up on a regular basis (you should be stronger by at least a little each month).

They don't have to fly up, you aren't a powerlifter, but let's say you bench 225 now. You should be aiming to do that for reps. Then set your sights on 275 for reps, etc, etc. Progression (in poundage, by better form, by less rest or by more sets) is really the only thing you can change while training, so that is what you need to be looking for.

Good luck! Keep in mind, if you are a natty, the size will come slowly, but it will come eventually, so be realistic with yourself.