FIBERS I IIa IIb / HYPERTROPHY / TRAINING ROUTINE 8 WEEKS

[tenxyearsxgone]

While reading many exercise physiology authors and journals I've been trying a new routine I've developed, which seems to be giving me the results i've been looking for. I feel that when you do a workout for several weeks your body generally adapts before you realize it and you waste time in the gym. My goal is to gain size while maintaing strength and density. Because my main goal is size i've centered my program around a hypertrophy type routine. Without strength and density you look too smooth, flat and are able to gain size through type IIb fibers, i believe... Anyway here is my routine...obviously when doing volume (8-12) rest 60-90 seconds and when doing intensity (4-6) rest 2 minutes and when doing 5x5 rest 2 minutes and rest 3 minutes when doing 5x3

Let me know what you think...

WEEK 1 WEEK 2 WEEK 3 WEEK 4

Day 1

CHEST

Incline 4 x 8-12 4 x 8-12 3 x 4-6 4 x 8-12
Flat 3 x 8-12 3 x 8-12 3 x 4-6 3 x 8-12
Flies 3 x 8-12 3 x 8-12 3 x 4-6 3 x 8-12
Optional 3 x 8-12 3 x 8-12 3 x 4-6 3 x 8-12

Day 2

BACK

Deads 4 x 8-12 4 x 8-12 3 x 4-6 4 x 8-12
B/O Rows 3 x 8-12 3 x 8-12 3 x 4-6 3 x 8-12
Pull-Downs 3 x 8-12 3 x 8-12 3 x 4-6 3 x 8-12
Traps 3 x 8-12 3 x 8-12 3 x 4-6 3 x 8-12

Day 3

OFF

Day 4

Shoulders/Tri

DB Press/BB Press 4 x 8-12 4 x 8-12 3 x 4-6 4 x 8-12
Side Raises 3 x 8-12 3 x 8-12 3 x 4-6 3 x 8-12
Upright Rows 3 x 8-12 3 x 8-12 3 x 4-6 3 x 8-12
Optional 1 x 8-12 1 x 8-12 1 x 8-12

CG Bench/Skulls 4 x 8-12 4 x 8-12 3 x 4-6 3 x 8-12
Press Downs 3 x 8-12 3 x 8-12 3 x 4-6 3 x 8-12
Dips 3 x 8-12 3 x 8-12 3 x 4-6 3 x 8-12

Day 5

Legs/Bi

Squats 4 x 8-12 4 x 8-12 3 x 4-6 4 x 8-12
Leg Press 3 x 8-12 3 x 8-12 3 x 4-6 3 x 8-12
Ham Curl 3 x 8-12 3 x 8-12 3 x 4-6 3 x 8-12
Optional 3 x 8-12 3 x 8-12 3 x 4-6 3 x 8-12

Straight Bar Curl 4 x 8-12 4 x 8-12 3 x 4-6 4 x 8-12
Alt DB Curl 3 x 8-12 3 x 8-12 3 x 4-6 3 x 8-12
Concentration Curl 3 x 8-12 3 x 8-12 3 x 4-6 3 x 8-12

Days 6 ??? OFF Day 7 ??? REPEAT
WEEK 5 WEEK 6 WEEK 7 WEEK 8

Day 1

CHEST

Incline 4 x 8-12 3 x 4-6 5x5 3x3
Flat 3 x 8-12 3 x 4-6 5x5 3x3
Flies 3 x 8-12 3 x 4-6 3x3
Optional 3 x 8-12 3 x 4-6

Day 2

BACK

Deads 4 x 8-12 3 x 4-6 5x5 3x3
B/O Rows 3 x 8-12 3 x 4-6 5x5 3x3
Pull-Downs 3 x 8-12 3 x 4-6 3x3
Traps 3 x 8-12 3 x 4-6

Day 3

OFF

Day 4

Shoulders/Tri

DB Press/BB Press 4 x 8-12 3 x 4-6 5x5 3x3
Side Raises 3 x 8-12 3 x 4-6 5x5 3x3
Upright Rows 3 x 8-12 3 x 4-6
Optional 3 x 8-12

CG Bench/Skulls 4 x 8-12 3 x 4-6 5x5 3x3
Press Downs 3 x 8-12 3 x 4-6 3x3
Dips 3 x 8-12 3 x 4-6

Day 5

Legs/Bi

Squats 4 x 8-12 3 x 4-6 5x5 3x3
Leg Press 3 x 8-12 3 x 4-6 5x5 3x3
Ham Curl 3 x 8-12 3 x 4-6 3x3
Optional 3 x 8-12 3 x 4-6

Straight Bar Curl 4 x 8-12 3 x 4-6 5x5 3x3
Alt DB Curl 3 x 8-12 3 x 4-6 3x3
Concentration Curl 3 x 8-12 3 x 4-6

Days 6 ??? OFF Day 7 -- REPEAT


I dunno how to align it properly because i copied it from microsoft word and this board won't let me upload the document...basically each successive rep range is the next week....2 weeks of 8-12, 1 week of 4-6, 2 weeks of 8-12, 1 week of 4-6, 1 week of 5x5, 1 week of 3x3....then a week to recuperate...light supersets...then week 10 start cycle again....let me know what you think

 

[CowPimp]

I also change my rep range often, every 2 weeks. I think it helps a lot in terms of adaptation.

 

[tenxyearsxgone]

yeah i like switching it up, throwing heavy lifts in once in a while for fun and density

 

[Arnold]

Originally posted by tenxyearsxgone
While reading many exercise physiology authors and journals I've been trying a new routine I've developed, which seems to be giving me the results i've been looking for.

that is all that is important!

I feel that when you do a workout for several weeks your body generally adapts before you realize it and you waste time in the gym.

agreed.

Without strength and density you look too smooth, flat and are able to gain size through type IIb fibers, i believe...

that makes no sense...and being smooth is a result of bodyfat, not strength & density.

and type IIb fibers are actually developed thru time off from training, and are primarily responsible for strength, not size.