Thread: new hypertrophy routine to critique

What happened to your other program? Just wanted a change?

That looks good to me, but at first glance you might be underworking the hamstrings depending on how you squat. You could throw in some hypers or glute-ham raises for them.

Also, why don't you just add weight to your pullups and do 3x6-8 like everything else?

Originally Posted by gtbmed

What happened to your other program? Just wanted a change?

yeah, i had been doing almost only full-body routines in the past, and lately i havent noticed any strength and mass gains... maybe i need to change sth more courageously

so i think that push&pull could be good be good transition between full-body and common split



but i still have some doubts regarding that plan. some oeople said me, that it sint good to have

squat 4x6-8
bulgarian split squat 3x8-10
rdl

and rowing at the same workout, because all of these exercises use lower back.



i still want to try more volume and a little less frequency that typical full -body routine.

i want to do 2 exercises per bodypart every two workouts , instead 1 every single workout

to stimulate hypertrophy remember to use loads close to or around 85% of the 1RM and use a time under tension (TUT) between 45-60 seconds. so each set should roughly take 45-60 seconds to complete. remember to focus on the eccentric portion of the lift or the lowering of the weight on all exercises, this is where micro-trauma is induced in skeletal muscle.

or maybe sth like that:


A (back, chest, shoulders):
pullups superseted with incline bench press 3x
bb row superseted with chest dips 3x
seated db press 3x
bent-over lateral db raise 2x

B (legs, arms):
squat 4x
bulgarian split squat 3x
calve raise 3x
db curls superseted with tricep bench press 3x
RDL 3x

Originally Posted by gtbmed

What happened to your other program? Just wanted a change?

That looks good to me, but at first glance you might be underworking the hamstrings depending on how you squat. You could throw in some hypers or glute-ham raises for them.

Also, why don't you just add weight to your pullups and do 3x6-8 like everything else?

+1 on the Glute Ham Raises & don't be afraid to throw a little weight on your back when doing these.

How's your diet? You say you're not gaining mass, so are you eating enough to fuel such a change? That's a likely cause of some problems.

Also, how long have you been training hard without any type of de-load or recovery? Sometimes throwing in a light week can jumpstart your strength gains. You can either lighten the weights you use, reduce the volume, or do both.

I don't think there's much wrong with the program you posted in the OP. Like I said though, I'd add some extra hamstring and/or low back work because I think that you may be neglecting those areas a bit.

thanks for your responses

i have a proper diet, ~190g protein, ~400g carbs, ~80g fats. lots of veggies. i weight 77kg currently. 6 meals EVERY day.

no sugar , alcohol, smoking, drugs . only healthy meals. im completly dedicated to bb, so lack of progression hurts me even more ;/


so u think that:

A (back, chest, shoulders):
pullups superseted with incline bench press 3x
bb row superseted with chest dips 3x
seated db press 3x
bent-over lateral db raise 2x

B (legs, arms):
squat 4x
bulgarian split squat 3x
calve raise 3x
db curls superseted with tricep bench press 3x
RDL 3x



could be ok if i add some ham work ? and if normal rest bewteen sets is 1 min, how about supersets? 2 min between each superset ?

I think you're fine as long as you add some hamstring or lower back work. I would just rest 1 min between supersets. Push it up to 1:30 if you think you need more time to rest.

My suggestion with your diet is to increase your calories by 200-300 and see if you start gaining.

Originally Posted by gtbmed

I think you're fine as long as you add some hamstring or lower back work. I would just rest 1 min between supersets. Push it up to 1:30 if you think you need more time to rest.

My suggestion with your diet is to increase your calories by 200-300 and see if you start gaining.

My suggestion would be to add more protein and fats and lower the carbs at gtb's recommendation of 200-300 kcals.

As for your routine, I'd suggest using standing military presses or push presses, or possibly power cleans; add deadlifts, kill the arm-work (not a fan of it since it's used indirectly for mostly everything), leg work can handle higher volume so you may want to set it up like this:

front squat 3x3-5
RDL-4x8-10
bulgarian squat 3x8-10
SHELC or GHRs 3x12-15
calf seated 3x12-20
standing calf 4x10

ok, but my priority is my torso for now. i now that legs are very important, but they dont match my upper body. i am rather short - only 5'7" - and my tights are really big for now in comparison to chest or back. maybe partly this is genetics, but i still want to improve my upper part , so it match my legs.


as for supersets - that order is okay? :

pullups superseted with incline bench press 3x
bb row superseted with chest dips 3x

or it is better to do:

pullups superseted with chest dips 3x
bb row superseted with incline bench press 3x

or maybe it is better to first do pushing movement, and then pulling ?

and it is better do do tricep&bicep work before or after RDL 3x ?

If your goal is hypertrophy, are you doing a small surplus in calories or just trying to grow some size? Are you bbing or just showing off?

i want to look good, gain some muscle&strength and look muscular. during last year i've gained 10kg, so foundations are built.

but i dont plan starting in competitions etc.

i got a question wats with jelfa are they selling omnadren any more just curious as there company is in warsaw poland. your lucky op all u have to do is go to your local pharmacy and buy wat ever you want. plus u got dbol by jelfa to use. i like poland nothing is a rx i think.

Originally Posted by fqqs

i want to look good, gain some muscle&strength and look muscular. during last year i've gained 10kg, so foundations are built.

but i dont plan starting in competitions etc.

If this is the case, I'd concentrating on using strictly compound exercises, refrain from using supersets and higher volume on the upper body. No gimmicks, no tricks, just pure hard work with no isolation work thrown in. If you want to add some arm work, do so, but dont go crazy. Stick with incline benches, chins, rows, military standing presses and chest dips. If you add arm work, keep it low-like 3x6-8 and do bench dips with weight on your lap, and barbell curls (3x6-8).

You need to concentrate on getting stronger and using weights that enable a weight to be completed with 3-4x6-8. I'd also throw a compound in there at 5x5, then go to 3x6-8 and if you add another, go 2x12-15. I'd also only do that third exercise on for a problem area.

Diet also plays a role in this. If you're taking in too much, you'll be fat and not as aesthetically "happy" had you dropped a bit of weight.

i got a question wats with jelfa are they selling omnadren any more just curious as there company is in warsaw poland. your lucky op all u have to do is go to your local pharmacy and buy wat ever you want. plus u got dbol by jelfa to use. i like poland nothing is a rx i think.

yeah , you can buy it in any pharmacy store

If this is the case, I'd concentrating on using strictly compound exercises, refrain from using supersets and higher volume on the upper body. No gimmicks, no tricks, just pure hard work with no isolation work thrown in. If you want to add some arm work, do so, but dont go crazy. Stick with incline benches, chins, rows, military standing presses and chest dips. If you add arm work, keep it low-like 3x6-8 and do bench dips with weight on your lap, and barbell curls (3x6-8).

You need to concentrate on getting stronger and using weights that enable a weight to be completed with 3-4x6-8. I'd also throw a compound in there at 5x5, then go to 3x6-8 and if you add another, go 2x12-15. I'd also only do that third exercise on for a problem area.

thanks a lot. i always did a lot of compund work, and hardly any isolations. but i would like to try some supersets for antagonist muscles. i never tried them for chest &back so maybe it will help. i will keep volume medium-low as you said.

so that routine would be ok?

A (back, chest, shoulders):
db low-incline bench press 3x6-8 + weighted pull-ups 3x6-8
weighted chest dips 3x8-10 + bb rows 3x6-8
military press 3x6-8
bent-over lateral db raise 2x8-10

B (legs, arms):
squat 4x6-8
bulgarian split squat 3x8-10
RDL 3x8-10
calve raise 3x12-15
db curls 3x8-10 + tricep cg bench press 3x8-10

mon A
wed B
fri A
mon B

etc.

+ moderate ABS after each workout

Diet also plays a role in this. If you're taking in too much, you'll be fat and not as aesthetically "happy" had you dropped a bit of weight.

i know that perfectly, i eat ONLY healthy, low IG carbs. only unsaturated fats. only chicken breast cooked in water. lot of green veggies.

or maybe this routine ?:

MON chest, biceps

bench press 4x6-8
db incline press 3x8-10
chest dips 3x6-8
db incline flys 3x8-10

close-grip biceps chinups 3x6-8
bb curls 2x8-10
db hammer curls 2x8-10



WED back, triceps

pullups 4x6-8
bb rows 3x6-8
db rows 3x8-10
weighted hyperextensions 3x8-10

cg triceps bench press 4x6-8
bench dips 3x8-10



SAT (legs, shoulders)

squat 4x6-8
bulgarian split squat 3x8-10
RDL 3x8-10
calve raise 3x12-15

military press 3x6-8
seated alternate db press 3x8-10
reverse flys 2x8-10

+ short abs workout after each session

Your obsession with arms is kind of silly. I'm not trying to make fun of you, but you're including too many newbie errors. I've given you the way to fix this but you're not listening. Either go back to the drawing board and use what I've given you because both routines are not very good. After, bring it back and show me what you have. I've managed to grow a set of arms with minimal sets and reps-like 2-3 sets for each side and that's it. I dont even include it much anymore.
Hard and heavy. Rows are a lot better than any db curl you throw at it. Chins work arms. Deadlifts work arms. You have included deadlifts in there either. You can take my advice or not.

Originally Posted by juggernaut

Your obsession with arms is kind of silly. I'm not trying to make fun of you, but you're including too many newbie errors. I've given you the way to fix this but you're not listening. Either go back to the drawing board and use what I've given you because both routines are not very good. After, bring it back and show me what you have. I've managed to grow a set of arms with minimal sets and reps-like 2-3 sets for each side and that's it. I dont even include it much anymore.
Hard and heavy. Rows are a lot better than any db curl you throw at it. Chins work arms. Deadlifts work arms. You have included deadlifts in there either. You can take my advice or not.

ok, i'll keep arm isloations to minimum.

but you recommend full body routine or split routine ? i have max 4 days to train in week...

I'm okay with full body routines, but if you have 4 days (2 on, 1 off, 2 on, 2 off) you'll fare much better with Built's Baby Got Back routine. It covers everything and is very well put together. Here's a setup my clients use:

Day 1
Barbell Bent Over Rows 5x5
Dumbbell Rows 3x8
Incline Bench Press 5x5
Flat Bench DB Press 3x8
Seated Calf Press 3x12-20
(sprints)

Day 2
Barbell Front Squat or a squat variation 5x5
Leg Press or hack Squat 3x8
SHELCs 3x15
Barbell Bicep Curls 5x5
Hammer DB Curls 3x8
(LISS Cardio)

Day 3
OFF LISS Cardio only for recovery only

Day 4
Standard Deadlift 5x5
T-Bar Rows 3x8
Reverse Flies 3x8-10 (light-only warmup weight)
Push Press or Standing Military Press 5x5
Side Laterals 3x10-12
Weighted Crunch 3x8-12
Standing Calf Press on Smith 3x8-10
(sprints)

Day 5
RDL 5x5
GHRs 3x8
Walking Lunges 3x12
Close Grip Bench Press 5x5
Skull Crushers 3x8
OFF LISS Cardio only

Day 6/7
OFF LISS Cardio only

You can switch the exercises as needed every 8-12 weeks. However find the style that best fits that exercise.

thank you very much for this program!
but i have some equipment limitations and personal preferences, so I modified it a bit:

Day 1
Barbell Bent Over Rows 5x5
Dumbbell Rows 3x8
Flat Bench Press 5x5
Chest dips 3x8
Standing BB calf raise 3x12-20
(sprints)

Day 2
Squat 5x5
bulgarian split squat 3x8
SHELCs 3x15 I dont know how can I replace it... i dotn have this big ball
Barbell Bicep Curls 5x5
Hammer DB Curls 3x8
(LISS Cardio)

Day 3
OFF LISS Cardio only for recovery only

Day 4
Standard Deadlift 5x5
Pull-ups 3x8
Reverse Flies 3x8-10 (light-only warmup weight)
Standing Military Press 5x5
Side Laterals 3x10-12
Weighted Crunch 3x8-12
Standing BB calf raise 3x12-20
(sprints)

Day 5
RDL 5x5
GHRs 3x8
static lunges (split squats) 3x12
Close Grip Bench Press 5x5
bench dips 3x8
OFF LISS Cardio only

Day 6/7
OFF LISS Cardio only

If you dont have a seated calf press, sit with a barbell on your lap with 2-3 45s on the ground. Emulates it quite well. Keep the reps at what I gave you-3x12-20.
As for the SHELCs, use a and perform 3x8-12 as a lying leg curl, or simply use a machine leg curl. I'm not crazy about doing with a dumbbell because if done with too much weight, you're going to mess with injury to your back.
Everything else is cool, and when you can hit pullups with all sets completed, get a weight belt and add weight, or clasp a dumbbell between your feet. The same with chest dips and bench dips.

ok thanks a lot, Ill try it