Thread: Hypertrophy Regime required

train each body part unless you are on creatine or other performance enhancing supps / drugs.

before doing the above take an entire week off.

Your Gluteus Maximus (Majjor Bum Muscle) is worked on greatly by Deadlifts, Squats, 45 or greater degree legpress.

Check out HST (Hypertrophy Specific Training). Run a search.

Originally Posted by Machher

train each body part unless you are on creatine or other performance enhancing supps / drugs.

before doing the above take an entire week off.

Your Gluteus Maximus (Majjor Bum Muscle) is worked on greatly by Deadlifts, Squats, 45 or greater degree legpress.

Hiya
yes, I do take creatine before the exercise. Is it because of that I am not seeinf any hypertrophy?
Can you plz point out to Deadlifts, Squats, 45 or greater degree legpress these exercises. I mean how does one do them.
Thanks

You are doing way too much work per workout and way too often per week.

How do you expect to grow and recover training like that ?

Go with this and train everything hard and heavy once a week.........you do not grow in the gym,but at rest!!

M-Chest & Biceps
T-Quads,Hams,Calves
W-REST*************
Th-Back & Traps
F-Shoulders & Triceps
Sat-REST************
Sun-REST************

Add in abs 2 x a week on any day you want and train your balls off,go home and eat and rest.

You will grow like a weed on this split,especially coming off that marathon system you used.

More in not better........better is better!!

Good luck!

Originally Posted by tjwes

You are doing way too much work per workout and way too often per week.

How do you expect to grow and recover training like that ?

Go with this and train everything hard and heavy once a week.........you do not grow in the gym,but at rest!!

M-Chest & Biceps
T-Quads,Hams,Calves
W-REST*************
Th-Back & Traps
F-Shoulders & Triceps
Sat-REST************
Sun-REST************

Add in abs 2 x a week on any day you want and train your balls off,go home and eat and rest.

You will grow like a weed on this split,especially coming off that marathon system you used.

More in not better........better is better!!

Good luck!

Hiya
OK, can you please condense this to a 3 days a week regime?
How many exercise should I do for each muscle and how many sets. I usally tend to pyramid my sets- start ie 10,8 and 6 by gradually increasing the weights?
Should I continue with creatine?
Thanks mate.
S

Three days:

Mon-Chest,bi`s ,tri`s
Tues.-REST
Wed.-Legs,Calves
Thurs.-REST
Fri.-Back,shoulders
Sat-REST
Sun-REST

Creatine is great.....I would use it.

I would do 8 sets for chest,back,and quads,6 for biceps,8 fior triceps.9 for shoulders.and 8 for back.......considering that you do not want to be in the gym all day long.

The amount of sets done are an individual thing but this is what I would do..........you may respong better to more or less sets,but I would start with the lesser amount and add some if I felt the need.

OK, thanks a ton. I will stick to this one and will indeed post about the progress.
S