Would very much appreciate any input. My goal here is maximum hypertrophy, strength gains will be a plus. Haven't even decided on my split yet lol so it won't look like this but I think 90% of my exercise choices are in here. I also think I've got the reps/sets worked out. I'll start with the lowest number on sets/reps/rest and when I reach the highest, then I increase weight and so on...

Was originally going to do a 3 day split but I've now decided I want to do 4 days, so ignore days. I'm really after comments on my total volume, intensity and exercise choices please

Monday
Squats - 3/5 sets - 6/8 reps - 90/120 sec rest
Chins - 3/5 sets - 6/8 reps - 90/120 sec rest
RDL's - 3/5 sets - 6/8 reps - 90/120 sec rest
Incline Bench - 3/4 sets - 8/10 reps - 60/90 sec rest
Flyes - 2/3 sets - 12/20 reps - 45/60 sec rest
Rear Raises - 2/3 sets - 12/20 reps - 45/60 sec rest

Wednesday
HC2PP - 3/5 sets - 6/8 reps - 90/120 sec rest
Tricep Dips - 3/5 sets - 6/8 reps - 90/120 sec rest
Preacher Curls - 3/5 sets - 6/8 reps - 90/120 sec rest
Scott Press - 3/4 sets - 8/10 reps - 60/90 sec rest
Lean away 1-arm lat Raises - 2/3 sets - 12/20 reps - 45/60 sec rest
Calf Raises - 3/5 sets - 12/20 reps - 60/90 sec rest

Friday
BOR's - 3/5 sets - 6/8 reps - 90/120 sec rest
Gironda Dips - 3/5 sets - 6/8 reps - 90/120 sec rest
Leg Press - 3/5 sets - 6/8 reps - 90/120 sec rest
Good Mornings - 3/4 sets - 8/10 reps - 60/90 sec rest
Incline DB Curls - 2/3 sets - 12/20 reps - 45/60 sec rest
Tricep Pressdowns - 2/3 sets - 12/20 reps - 45/60 sec rest

For a split I'm currently trying to fit most of these exercises into maybe a 5 day split like:
Mon - Chest/Triceps
Tues - Back/Biceps
Wed - Rest
Thurs - Legs/Shoulders
Fri - Rest
Sat - Start the cycle again??

Or should I have an extra days rest and start it again on the Sunday?


...and yes I know there are no deadlifts! Killer decision but they are bloody difficult to accomodate into a routine totally focussed on hypertrophy... they interfere with Squats/RDL's/HC2PP/BOR's... if you've got a solution I'm all ears

what did mdf's PM say?

He just gave me a routine that Orinoco helped him out with

Bison

I'd get some Hammer Curls in there. I've just started using them again and doing them after incline DB curls, utilising the Doggcrapp Rest/Pause style they really do feel like they're doing me some good.

simon m wrote:Bison

I'd get some Hammer Curls in there. I've just started using them again and doing them after incline DB curls, utilising the Doggcrapp Rest/Pause style they really do feel like they're doing me some good.

One thing I didn't write in the OP (but will when I've decided the split) is I'll always be using each grip at least once a week and making slight changes every 1-3 weeks. Example:

Weeks 1-3
Chins - hammer grip
EZ-Bar Preacher - supinated
Incline DB's - supinated

then I might change to...

Weeks 3&4
Chins - supinated
EZ-Bar Preacher - supinated
Incline DB's - hammer

Same with width of grips and stance, etc.

Quick Q:

"My goal here is maximum hypertrophy, strength gains will be a plus."

What in your opinion is the difference between hypertrophy and strength being described? Reading your previous logs I know you have the strength, are you now looking to add size?

Regards

Canuck PT wrote:Quick Q:

"My goal here is maximum hypertrophy, strength gains will be a plus."

What in your opinion is the difference between hypertrophy and strength being described? Reading your previous logs I know you have the strength, are you now looking to add size?

Regards

I think there are quite a few differences between designing a hypertrophy routine and a strength one... A big thing is strength training hits the CNS harder so you need include a little more recovery time.

1. Exercise choices.
I wouldn't bother with isolation exercises very much if training for strength. All the compounds are a must and they're where I'd spend all my time and energy. Very hard, very heavy. Compounds are also essential in any routine but a good example is I wouldn't dream of leaving deadlifts out of my routine if powerlifting, it would be the first exercise I wrote down along with squats... yet I've omitted it!!

2. Reps.
I think strength training should be done with higher intensity and thus this means lower rep schemes, 5 and below mainly. Hypertrophy is mainly in the 6-12 range but anything upto 20 reps can also be useful. I'm not saying either can't cross over, going below 5 reps can be useful when building muscle but the bulk should be done in the higher ranges.

3. Rest times.
This is crucial imho. When training for strength you should leave longer rest periods between sets to make sure you're fully recovered to give it your all in the next set. 2-4 mins is good. Rest times should be much lower when aiming for muscle growth, with higher weights for say squats in the 6-10 rep range then anywhere between 60-120 secs but for isolations less rest time, even as low as 30 secs.

The idea is this doesn't allow you to fully recover and should increase growth hormone production aswell as force the body to recruit more muscle fibres...?

Yes I'm now looking to add size, I'm happy with my strength levels. Looking back I think I took my eye off the ball and started to concetrate more on strength than anything else.... nothing wrong with that but I've also been dissappointed with my gains. I've now learned if I want bigger muscles, then train for hypertrophy... simple really?

Ok had a mess about with the split and I think I'm happy with a Chest/Back/Shoulders & Legs/Arms split. Never tried this before so...

Monday - Legs & Arms
Squats - 3/5 sets - 6/8 reps - 90/120 sec rest
RDL's - 3/5 sets - 6/8 reps - 90/120 sec rest
Preacher Curls - 3/5 sets - 6/8 reps - 90/120 sec rest
Tricep Dips - 3/5 sets - 6/8 reps - 90/120 sec rest

Tuesday
- Rest

Wednesday - C/B/S
BOR's - 3/5 sets - 6/8 reps - 90/120 sec rest
Incline Bench - 3/4 sets - 8/10 reps - 60/90 sec rest
HC2PP - 3/5 sets - 6/8 reps - 90/120 sec rest
Flyes - 2/3 sets - 12/20 reps - 45/60 sec rest
Lean away 1-arm lat Raises - 2/3 sets - 12/20 reps - 45/60 sec rest

Thursday - Arms & Legs
Leg Press - 3/5 sets - 6/8 reps - 90/120 sec rest
Good Mornings - 3/4 sets - 8/10 reps - 60/90 sec rest
Incline DB Curls - 2/3 sets - 12/20 reps - 45/60 sec rest
Tricep Pressdowns - 2/3 sets - 12/20 reps - 45/60 sec rest

Friday
- Rest

Saturday - C/B/S
Chins - 3/5 sets - 6/8 reps - 90/120 sec rest
Gironda Dips - 3/5 sets - 6/8 reps - 90/120 sec rest
Scott Press - 3/4 sets - 8/10 reps - 60/90 sec rest
Rear Raises - 2/3 sets - 12/20 reps - 45/60 sec rest

Sunday
- 5-a-side Football

I like the look of this

Monday - Quads, Hams, Delts
Squats - 3/5 sets - 6/8 reps - 90/120 sec rest
HC2PP - 3/5 sets - 6/8 reps - 90/120 sec rest
Leg Press - 3/4 sets - 6/10 reps - 60/120 sec rest
RDL's - 3/5 sets - 6/10 reps - 60/120 sec rest
Lean away 1-arm lat Raises - 2/3 sets - 12/20 reps - 30/45 sec rest
Rear Raises - 2/3 sets - 12/20 reps - 30/45 sec rest

Wednesday - Chest, Biceps, Calves
Gironda Dips - 3/5 sets - 6/8 reps - 90/120 sec rest
Incline DB Bench - 3/4 sets - 8/10 reps - 60/90 sec rest
Flyes (alt incline & dec) - 2/3 sets - 12/20 reps - 45/60 sec rest
Preacher Curls - 3/4 sets - 6/8 reps - 90/120 sec rest
Incline Hammer Curls - 2/3 sets - 12/20 reps - 30/45 sec rest
Calf Raises - 2/3 sets - 12/20 reps - 30/45 sec rest

Friday - Back,Triceps, Calves
Deadlifts - 4/6 sets - 4/6 reps - 90/180 sec rest
BOR's - 3/5 sets - 6/8 reps - 90/120 sec rest
Chins - 3/5 sets - 6/8 reps - 90/120 sec rest
Tricep Dips - 3/5 sets - 6/8 reps - 90/120 sec rest
Tricep Pressdowns - 2/3 sets - 12/20 reps - 30/45 sec rest
Seated Calf Raises - 3/4 sets - 8/12 reps - 60/90 sec rest

Decided to go back to an old routine for a while with a couple of new exercise choices. Going to build up on this and then once the volume gets too much, go for the 4-day split above

If this isn't a stupid question, Why have you now gone for volume instead of HST when Hypertrophy is your goal? Did you find the gains too slow or are you no longer responding to it at all? Just interested as you are a strong advocate of HST... Are you thinking that the more frequent higher volumes and bigger loads will yield faster/better results? The upside to the split is that you can just sling in extra weight where and when I suppose - no rigid scheduling.

upright wrote:If this isn't a stupid question, Why have you now gone for volume instead of HST when Hypertrophy is your goal? Did you find the gains too slow or are you no longer responding to it at all? Just interested as you are a strong advocate of HST... Are you thinking that the more frequent higher volumes and bigger loads will yield faster/better results? The upside to the split is that you can just sling in extra weight where and when I suppose - no rigid scheduling.

I just went stale on HST mentally as I did it for something like 18 months straight! Which must say a lot for how much I thought of it

As with anything in this game a change in direction is always a good thing. Also on top of that I've been cutting for a while now and as I said HST isn't the program for that. I'll give it another go definately... not yet though.

Bison wrote:
As with anything in this game a change in direction is always a good thing. Also on top of that I've been cutting for a while now and as I said HST isn't the program for that. I'll give it another go definately... not yet though.

That's what I thought - hope it goes well for you - but mind your lady or you'll be spooning with the gimp in amsterdam out of desperation...