Duncans Donuts

For hypertrophy, I accentuate the negatives. This dramatically increases tension time and I think the muscle friction acts to tear the sarcomeres. Just my belief.

I like to keep the tension time high by 1) taking extremely short pauses between reps. some people will stand for a few seconds at the bottom of a curl, which relieves the muscle of tension. 2) decreasing the weight - dropping the weight by 10-15 percent will allow you to load the muscles with perfect form. you'll find you'll increase your strength faster and the hypertrophy will certainly follow.

I don't know if you do this, but I see people using big weights with crappy form. The really big guys at my gym seem to be using slightly less weight with extremely good form. Someone rowing 235 pounds slowly is probably going to be bigger than someone rowing 315 while jerking their back and legs and so forth.

Of course, genetics and drugs have a great great deal to do with it.

I would say rep wise stay between 8-12, yeah. But if you are increasing the tension by 10 seconds per set, 8 reps is more than enough for hypertrophy increases.

"in the howling bleeding nights, the dogs plunge into the Volga and swim desperately to gain the other bank. The nights of Stalingrad are a terror for them. Animals flee this hell; the hardest stones cannot bear it for long; only men endure."

AKIRA

Well thats good news with the reps. I was thinking a 5 sec negative. I imagine this shit would get boring fast, while being painful.

My form is better than it used to be. I had to perfect it really. I fucked up my back almost a year ago, so its either good form or another MRI bill.

Whats your opinion on the blend that I mentioned?

6' 209lbs (8/16)
Bench 360 (11/29)
Weighted Pullups 80lbs 3x3 (3/19)
Squat 370
Deadlift after herniation 385lbs 3x3 (3/17)
NASM certified 2/06
Journal

Gazhole

Ive been Westsiding it up for about a month now, and my size hasnt gone anywhere.

Apart from the DE + ME exercises per session, the accessory lifts are in the 8-12 rep range anyway.

I go with the cycling idea aswell if you really wanna focus on Hypertrophy for a part of the program, rather than do both at the same time. Its better to have a single goal at any one time i think.

http://sdatrainingprograms.blogspot.com - Updated 25/04/08

AKIRA

Yeah Ive got another thread in Training that is focusing on this issue. Strength should be related to size, but within a certain time bracket, even with diet, it might be hard to gauge.

If you split it into two segments, youll know for sure if it works.

6' 209lbs (8/16)
Bench 360 (11/29)
Weighted Pullups 80lbs 3x3 (3/19)
Squat 370
Deadlift after herniation 385lbs 3x3 (3/17)
NASM certified 2/06
Journal

Double D

If I was you and mass is your goal then dont do westside. Westside is geared for strength and strength mostly.

www.crossfit.com

AKIRA

Active Stretched..

Warm ups..
Crunches on Decline Bench (not too declined)
Oblique crunches on same bench
Hyperextensions
Reverse Hyperextensions
1 legged timed stances on BOSU

1 legged Squats
BW for 2 sets, 10 reps

1 legged RDLS
BW for 2 sets, 10 reps

Same thing, but specified ending of the movement
BW for 1 set, 8 reps

Inverted Rows
BW for 2 sets, 12 reps

Push Ups with a medicine ball alternating under the hands
BW for 2 sets, 12 reps

Push Ups with hands on 2 reebok stands
BW for 2 sets, 12 reps

Static Stretched


I skipped cardio thinking i might get pussy tonight. Lots of luck there. Anyway, todays workout was less than an hour which is no surprise. I was pretty out of breath.

Anyway, my 1 legged motions got better.

6' 209lbs (8/16)
Bench 360 (11/29)
Weighted Pullups 80lbs 3x3 (3/19)
Squat 370
Deadlift after herniation 385lbs 3x3 (3/17)
NASM certified 2/06
Journal

Double D

Bosu?

www.crossfit.com

ReproMan

I'd laugh my ass off watching you do this.

Double D

I play around with tempos. I try to increase the tempo each time. I have seen an incredible increase in size in just 2 weeks with really working with tempos!

www.crossfit.com

AKIRA

Good to know. I m gonna be doing the same thing..

Ok, BC's banner says this free ufc thing is on sunday...are we sure about this? another forum is saying saturday..

6' 209lbs (8/16)
Bench 360 (11/29)
Weighted Pullups 80lbs 3x3 (3/19)
Squat 370
Deadlift after herniation 385lbs 3x3 (3/17)
NASM certified 2/06
Journal

ReproMan

It's Saturday at 9.

AKIRA

Its not bad. Its just me standing on a balloon. Not too much movement really. I tried squating down on it but that was a joke. Right leg has improved, so it works.

6' 209lbs (8/16)
Bench 360 (11/29)
Weighted Pullups 80lbs 3x3 (3/19)
Squat 370
Deadlift after herniation 385lbs 3x3 (3/17)
NASM certified 2/06
Journal

ReproMan

Burner02

was'sup, big dog!

Success leaves clues. People who produce outstanding results do specific things to create those results

Nobody cares what you did yesterday or what you are going to do tomorrow. What is important is what you are doing NOW to solve our problem

THERE IS NO TOMORROW!
- Appollo Creed

AKIRA

Long time no see! Just waiting for the new week to start along with a new program. I am also scrambling to find out when exactly ufc 70 is on. I got Spike telling me one thing, BC's banner saying another...ugh.

6' 209lbs (8/16)
Bench 360 (11/29)
Weighted Pullups 80lbs 3x3 (3/19)
Squat 370
Deadlift after herniation 385lbs 3x3 (3/17)
NASM certified 2/06
Journal

Burner02

yeah...being fat and lazy is over rated...tis time to turn this much back to muscle!

can u just google it?

Success leaves clues. People who produce outstanding results do specific things to create those results

Nobody cares what you did yesterday or what you are going to do tomorrow. What is important is what you are doing NOW to solve our problem

THERE IS NO TOMORROW!
- Appollo Creed

ReproMan

It's 110% 9PM Saturday night.

Double D

So have you decided on a new program?

www.crossfit.com