What do you guys think of this?

http://www.ultimate-hypertrophy.com/UHT/welcome.html

Is the work of Gavin/ Wee G over on UKM, whose a really decent bloke who certainly knows his stuff. Is an out and out bodybuilding approach that looks pretty good to me.

I've scanned this and it's just what I do, add weight increase reps etc., and work out.

Doesn't seem special, but training is very easy in theory:

Just train and work hard, mix up sets, reps & exercises every so often and track progress and push yourself.

What would be interesting would be to see a sample programme.

I'm against anything that needs a name like that.

Rilla wrote:I'm against anything that needs a name like that.

The name is indeed monumentally Ghey... am only whoring this guys programme because:

a) he's trained a couple of top amateurs (although not with this programme)
b) we've chatted a lot by PM and he's a good guy
c) interested in the views of folks here

Is a bit too fancy for me, but I can see the thinking behind the periodization phases.

Will wrote:What would be interesting would be to see a sample programme.

Sample Exercise Programs.

Upper / Lower Split
Day 1: Upper Body
Day 2 : Lower Body
Day 3: OFF
Day 4: Upper Body
Day 5 Lower Body
Day 6: OFF
Repeat

Upper:
Bench Press
Barbell Row
Overhead Press
Weighted Chin up

Extras: Bicep curl, triceps extension, shrugs, grip machine.


Lower:
Front Squat
Romanian deadlift
Dumbbell Lunge
Glute-ham raise

Extras: Calf raises, sit-ups.

PHASE 1 Summary
All reps are 15.
2 weeks duration.
3 - 5 sets each of 3 - 5 exercises for upper body, same for lower body.
Increase Density with fixed load / volume.
Same weights, same reps, same sets, less rest.
Start with rest of around 2 minutes, dropping rest by 15 seconds or so at every session.
Aim for 45 second rests by the end of first phase.

PHASE 2 Summary.
2-3 weeks duration.
Keep reps as high as in phase 1 for as many sets as possible.
Increase Volume by 2 - 3 sets per exercise.
Allow an increase in workout time to 90 minutes max.
Keep rest periods as low as they were at the end of phase 1.
If you can't reach your target reps on the extra sets, do as many reps as you can in each set, aiming for at least 10 reps on each set.
Following phase 2 you will deload for 7-10 days. Stop all weight training, get out the gym and have some fun.

Phase 3 Summary.
3-8 weeks duration.
Start with 105% of the loads you ended phase 2 with.
Add Weight at every single session for every single exercise, regardless of rep count attained until rep reach 8.
Reduce volume by dropping a set every 3rd time you do a workout.
Add rest by 15s every 3rd time you do a workout.
Go to failure whenever necessary

Phase 4 Summary.
4 weeks max duration, start when reps reach 8 in phase 3.
Cut volume down to 1 working set of each exercise.
Continue to add load to every exercise at every session.
Perform as many rest pause reps as possible with the weight, taking 15-30 seconds between rep clusters, then do 1-3 negative reps if the exercise is appropriate.
THEN
Cut the weight by 50% and perform as many AMT or partial reps as possible to maximise lactic acid production and subsequent GH release.

Doh! I missed that from the site - interesting. Might give this a go some time this year...

Det

Just read through your explanation mate of this and I have to say that I think this is poor as it relies on too many light weight sets and too many reps which increases GH release but does nothing to increase muscle mass, it'll help retain and will help with fat loss, but that's about it.

What I like the look of is a system called CAMP which is similar in many respects, but also relies on higher weights and shorter periods between different weights/sets etc.

see: http://www.forbodybuilders.net/2009/10/ ... g-program/" onclick="window.open(this.href);return false;

simon m wrote:Det

Just read through your explanation mate of this and I have to say that I think this is poor as it relies on too many light weight sets and too many reps which increases GH release but does nothing to increase muscle mass, it'll help retain and will help with fat loss, but that's about it.

What I like the look of is a system called CAMP which is similar in many respects, but also relies on higher weights and shorter periods between different weights/sets etc.

see: http://www.forbodybuilders.net/2009/10/ ... g-program/" onclick="window.open(this.href);return false;" onclick="window.open(this.href);return false;

That's a good site Simon - Shame about the name

Thanks Simon. Am not sure about it either for kind of the same reason. As already said I can see the thinking behind it, but just not sure.

I do like periodized and hypertrophy training programmes though - when I first joined MP and posted a 'what do you think of my routine' type thread, BIson replied and talked me into HST and I found it excellent... but of course with HST although you start from a relatively light loading (sub max on 15 rep sets) you raise the weight every single session all the way up to beating your old 5 rep max's six weeks later. The for a couple of weeks you kill yourself with heavy negatives, forced reps and singles... then take two weeks off in those two weeks grow like a balloon.

The CAMP stuff looks interesting despite another ghey name... with all these ghey titles it's no wonder everyone thinks bodybuilders are all Dale Winton fan boys!

Pretty soon I'll be releasing my own traing system which will be mega butch so don't worry!

simon m wrote:Pretty soon I'll be releasing my own traing system which will be mega butch so don't worry!

Am excited and can't wait... hoping you will include instructional vids with you and Alex? Am betting anabolic clothing will play a huge part too.

Dtlv74 wrote:

simon m wrote:Pretty soon I'll be releasing my own traing system which will be mega butch so don't worry!

Am excited and can't wait... hoping you will include instructional vids with you and Alex? Am betting anabolic clothing will play a huge part too.

Not just clothing...

Anabolic Beer - remember that and anabolic syrup!

I ignore any program that sounds like rank milk and says anything about 15 reps

Programs are just bull in general. I get better results doing my own thing than on someone elses routine and when I put together a routine for a person, I do just that...... make it for THEM. Once they've mastered how to train they will be better at filling in the small details themselves anyway.

Most routines rely on the person switching from another routine that sucked more than the one presented.

I quite like having a routine as it gives me some structure to my training as I can easily lose myself with my training... but I tend to draw certain bits from some routines and others from others.

I never have incorporated high reps into my routines, always been max of 8-10 and always gone for volume.

Pigman and Craig are right on the money.

Lightweight high reps are ghey as fuck. Ideal for the aspiring BBer