[ZiR RED]

I was cleaning my room the other day when I came across my hypertrophy workout from the end of last summer. I thought I'd post (part of it at least..the Bush family never reveals the entire baked bean recipe) for people to look at and maybe take some ideas from.

Justifications:
1. A muscle atrophy's after 48-72 hours, thus a muscle must be worked 2-3 times per week.
2. While one hypertrophy aspect (aspects will be listed below) is being progressed, the other - if left untrained - will regress.
3. The amount of work/volume needed to progress any given aspect is 3-4x more than that needed to maintain.
4. Under said program maximum effort can be devoted to progressing one chosen aspect while maintaining the others.
5. A dynamic program provides constant motivation.

Work Loads needed for progression

Sarcoplasmic hypertrophy
8-12 reps per set
3-4 sets per exercise
60-90 seconds rest intervals
Compound plus goal specific isolation movements

Strength and power development
3-4 reps per set
3-5 sets per exercise
2-5 minute rest intervals
Power and olympic lifts

Myofibril hypertrophy
5-7 reps per set
3-6 sets per exercise
2-3 min rest intervals
Compound and power lifts

Work loads needed for maintainence

Sarcoplasmic Volume: 1-2 sets
Strength and power: 2 sets
Myofibril Density: 2 sets

Week 1-4

Focus: Sarcoplasmic Hypertrophy
Maintenance: Myofibril Density, Strength and Power

Day 1
Push Press 2x3 2 min rest
Dead Lift 2x7 2 min rest
Wide Grip Pull Down 4x12 1 min rest
Barbell Rows 4x10 1 min rest
Close Grip Pull down 3x12 1 min rest
Dumbbell Curl 2x8 1 min rest

Day 2: sprint training

Day 3
Squat 2x3 3-4 min rest
Chin Up 2x5 2 min rest
Bench Press 4x10 1 min rest
Dumbbell Incline Press 4x12 1 min rest
Dumbbell Over Head Press 4x10 1 min rest
Lying Triceps Extension 3x8 1 min rest

Day 4: sprint training

Day 5
Snatch 2x3 3 min rest
Bench Press 2x5 2 min rest
Front Squat 6x12 90 seconds rest
Prone Leg Curl 6x12 1 min rest
Calf Raise 5x8 1 min rest



Questions/comments?

Br

[Demon Knight]

I like it a lot!

It's nice to see a program of a very well conditioned bodybuilder which doesn't have Bicep-Tricep supersets and Deltoid burnout sets etc.

Simple, Compound, Efficient.

How did your weights log/LBM go whilst on this program?

[robbyybt]

Can you do sprint training on one day and then train legs on the next?

Personally if I play or do running the day before a leg session I cant lift near what I usually could if I take a days rest. Just wanting to see what others can do.

[ZiR RED]

Originally Posted by robbyybt

Can you do sprint training on one day and then train legs on the next?

Personally if I play or do running the day before a leg session I cant lift near what I usually could if I take a days rest. Just wanting to see what others can do.

My legs are slightly fatigued and a bit weaker the day following a sprint session.

But, my legs are also my genetic strong point, so for my own purposes, the minor fatigue and 3% less load wasn't a big deal.

Br

[ZiR RED]

Originally Posted by Demon Knight

I like it a lot!

It's nice to see a program of a very well conditioned bodybuilder which doesn't have Bicep-Tricep supersets and Deltoid burnout sets etc.

Simple, Compound, Efficient.

How did your weights log/LBM go whilst on this program?

I gained about 4 pounds over the course of 12 weeks while maintaining a quite low body fat.

My strength increased on the lower rep sets, probably due more so to neuronal adaptations than hypertrophy.

Br

[picabloo]

interesting.... i try and stay at 8 reps, but i usually get 6-7

[therock030488]

Never seen nothing quite like it. 2x8 of curls doesn't seem like near enough work for the biceps. I also don't see a single exercise for the medial or rear delts. Looks like an incomplete training split missing for a few exercises for for the aforementioned muscle groups, plus it doesn't seem like enough volume. I wouldn't follow it.

[ZiR RED]

Originally Posted by therock030488

Never seen nothing quite like it. 2x8 of curls doesn't seem like near enough work for the biceps. I also don't see a single exercise for the medial or rear delts. Looks like an incomplete training split missing for a few exercises for for the aforementioned muscle groups, plus it doesn't seem like enough volume. I wouldn't follow it.

All the pulling exercises give the biceps sufficient work.

Chins and rows work the posterior delts (as do over head presses)
And over head presses recruit the medial delt.

How much volume are you looking for?

Theres 10 sets of direct chest work
13 sets of back work (not including dead lifts)
and 20 sets for lower body.

Br

[Demon Knight]

Originally Posted by ZiR RED

I gained about 4 pounds over the course of 12 weeks while maintaining a quite low body fat.

My strength increased on the lower rep sets, probably due more so to neuronal adaptations than hypertrophy.

Br

Cool dude. That's very good progress!

Would it be alright to ask you to post the weights that you were lifting as well?

[Demon Knight]

Originally Posted by therock030488

Never seen nothing quite like it. 2x8 of curls doesn't seem like near enough work for the biceps. I also don't see a single exercise for the medial or rear delts. Looks like an incomplete training split missing for a few exercises for for the aforementioned muscle groups, plus it doesn't seem like enough volume. I wouldn't follow it.

Therock, like Zirred said, your biceps get hit well enough with pulling exercises. In fact, all arm isolation exercises are vastly overrated in magazines and by pros.

Big arms come with a big frame. Get to lifting some serious weight on large compound exercises (squat,deadlift,bench,pullups,dips etc.) for a good few reps and your arms will grow. Ask Reg Park

Medial or rear delts? Overhead press, rows...hello? Miles better than any lateral raises!

[ZiR RED]

Originally Posted by Demon Knight

Cool dude. That's very good progress!

Would it be alright to ask you to post the weights that you were lifting as well?

I dont remember exact weights. I was doing a training log, but that was more recent.

In my best I was squatting 405 for 8-10 parallel, deadlifting 50 for 6, and bench pressing 285 for 6.

Of course, that has all changed and dropped slightly, as all my training is to enhance functional and core strength and focuses more on conditioning. I also haven't done a barbell press since december.

Br