Hypertrophy Gain Program

[Al Swearengen]

upper lowers are one of my favorite for the variety of lifts you can do and i like hitting everything 2x a week personally but i have to keep volume lower than many because i'm an old head.

[PLANETGETLOW]

Originally Posted by jasonball

well i started your program today. the same day I started CG. OMG that thing was freaking awsome. best workout I had in along time. going to continue with it.

Thanks for the replies and advice, it's all well taken

I also started it yesterday and when I compare this new routine to my westside-hybrid that I've been doing the last year, it's amazing. Even during the workout I was amazed.

I haven't felt a pump like that in a LONG time. My arms this morning are still tight and tender. That's not something that you can get from a powerlifting routine a majority of the time.

I expect some serious gains from this........time will tell.

I do deload every 3 weeks because I'm forced to workout Mon-Thursday....it sucks but I don't have a choice.

I also found out that I wasn't able to go 70% of my 1RM for the incline, I had to go down a little bit in weight, maybe about 40% to 50%. By the time I was done with flat bp, and starting on my incline, my tris were taxed.


I also lowered my rep count, I think this is a MUST for hypertrophy. I go by a five second rule.

1 Rep = 3 seconds to lower, 1 second pause at the bottom, and 1 second to raise.

[PLANETGETLOW]

Originally Posted by Al Swearengen

upper lowers are one of my favorite for the variety of lifts you can do and i like hitting everything 2x a week personally but i have to keep volume lower than many because i'm an old head.

I hit my upper body twice a week (see the program). I'm not too focused on my lower body as my legs have always been proportioned. If a person wants to level out the routine, spacing out the routine and adding another leg day would be optimal.

Thanks for the advice

[jasonball]

I used the 135 for flat and 115 for incline. what I really felt and can still feel it today is the triceps and biceps. those 21's smoked me. next time I will adjust my weight better for biceps. becuase I was doing the straight bar plus a 5 on each side.(55) well that lasted the first two sets. so i finished with the bar and 2.5 on each side. I was in pain that last set of those. biceps were understress the whole time. I can't wait for legs today.

[PLANETGETLOW]

Originally Posted by jasonball

I used the 135 for flat and 115 for incline. what I really felt and can still feel it today is the triceps and biceps. those 21's smoked me. next time I will adjust my weight better for biceps. becuase I was doing the straight bar plus a 5 on each side.(55) well that lasted the first two sets. so i finished with the bar and 2.5 on each side. I was in pain that last set of those. biceps were understress the whole time. I can't wait for legs today.

I added a superset or a set for calves in there....

[PLANETGETLOW]

Rest = 30 to 45 seconds in between each set
Rep Count = 5 Seconds (3 Second lower, 1 Second Pause, and 1 Second Raise)

Monday (Chest/Delts/Tris/Bis)
Flat Bench BB = 4 Sets - 12-8 Reps (Neg Pyramid)
Incline Bench BB = 4 Sets - 8-12 Reps (Pos Pyramid)
Overhead Tri extensions 4 Sets - 20 reps
Barbell curls = 21's x 4 sets
Military Press = 4 Sets - 12-8 Reps (Neg Pyramid)
DB Flies = 4 Sets - 12 Reps
Weighted Dips = 4 Sets - 12 Reps
Abs


Tuesday (Core/Lower Back/Legs)
Hyperextensions = 4 Sets - 10 Reps
Deadlifts = 4 Sets - 10 Reps
Good Mornings = 4 Sets - 10 Reps
Squats = 4 Sets - 10 Reps
Superset Standing Calf Raises with the Squats Above
Leg Sleds = 4 Sets - 10 Reps


Wednesday (Upper Back/Lats/Traps)
Bent Over BB Row = 4 Sets - 12 Reps
T-Bar Row = 4 Sets - 12 Reps
Single Arm DB Rows = 4 Sets - 12 Reps
Seated Rows = 4 Sets - 12 Reps
Side Lateral Raises = 4 Sets - 12 Reps
Shrugs = 4 Sets - 12 Reps


Friday (Chest/Delts/Tris/Bis)
Flat Bench DB = 4 Sets - 12-8 Reps (Neg Pyramid)
Incline Bench DB = 4 Sets - 12-8 Reps (Pos Pyramid)
Tri Pulldowns = 4 Sets - 20 reps
DB Hammer Curls (Or Preacher) = 4 Sets - 12 Reps
DB Arnold Press = 4 Sets - 12-8 Reps (Neg Pyramid)
DB Flies = 4 Sets - 12 Reps
Weighted Dips = 4 Sets - 12 Reps
Abs

[ny58]

didnt get to start this yet planet. . .my training partner wants to wait till next month, i'm doing the Power, rep, shock for the next couple of weeks. . i will let u know when i get on ur program. .

[jasonball]

well I went and did the second day of the work out. I can say this one majorly sucked for me at least. maybe if i changed the order around becuase have the hyperextensions. back lower back was wrecked. I had to change stuff around little bit becuase there was a bunch of people int here working off there beer from the weekend. won't see them again until monday next week.

my order was this.

Tuesday (Core/Lower Back/Legs)
Hyperextensions = 4 Sets - 10 Reps just my body not weight
Squats = 4 Sets - 10 Reps 140 on smith machine
Deadlifts = 4 Sets - 10 Reps 115. never done these before so the pace was slow. only 2 sets.
Good Mornings = 4 Sets - 10 Reps never done these before either. not that bad.
Leg Sleds = 4 Sets - 10 Reps didn't do
Superset Standing Calf Raises with the Squats Above didn't do

when I got to the locker room i was walking funny and felt like I have not stabiliyt. maybe I just have a weak ass lower back. but I'm not giving up.try it again next week. with the same waits. no need to move higher if I can't do it now.

[Al Swearengen]

Originally Posted by jasonball

well I went and did the second day of the work out. I can say this one majorly sucked for me at least. maybe if i changed the order around becuase have the hyperextensions. back lower back was wrecked. I had to change stuff around little bit becuase there was a bunch of people int here working off there beer from the weekend. won't see them again until monday next week.

my order was this.

Tuesday (Core/Lower Back/Legs)
Hyperextensions = 4 Sets - 10 Reps just my body not weight
Squats = 4 Sets - 10 Reps 140 on smith machine
Deadlifts = 4 Sets - 10 Reps 115. never done these before so the pace was slow. only 2 sets.
Good Mornings = 4 Sets - 10 Reps never done these before either. not that bad.
Leg Sleds = 4 Sets - 10 Reps didn't do
Superset Standing Calf Raises with the Squats Above didn't do

when I got to the locker room i was walking funny and felt like I have not stabiliyt. maybe I just have a weak ass lower back. but I'm not giving up.try it again next week. with the same waits. no need to move higher if I can't do it now.

well with that list of lifts it's no wonder really. i figured you would find this out sooner or later. you will find it difficult to do even a 2x10 when you start getting closer to your potential with those heavy compounds in a row.

probably be better if your interested in doing those lifts, to have two upper days and two lower days, that way you wont burn out so quick. they are some of the best lifts you can do, just not all in one night.

[harryk387]

Originally Posted by PLANETGETLOW

Rest = 30 to 45 seconds in between each set
Rep Count = 5 Seconds (3 Second lower, 1 Second Pause, and 1 Second Raise)

Monday (Chest/Delts/Tris/Bis)
Flat Bench BB = 4 Sets - 12-8 Reps (Neg Pyramid)
Incline Bench BB = 4 Sets - 8-12 Reps (Pos Pyramid)
Overhead Tri extensions 4 Sets - 20 reps
Barbell curls = 21's x 4 sets
Military Press = 4 Sets - 12-8 Reps (Neg Pyramid)
DB Flies = 4 Sets - 12 Reps
Weighted Dips = 4 Sets - 12 Reps
Abs


Tuesday (Core/Lower Back/Legs)
Hyperextensions = 4 Sets - 10 Reps
Deadlifts = 4 Sets - 10 Reps
Good Mornings = 4 Sets - 10 Reps
Squats = 4 Sets - 10 Reps
Superset Standing Calf Raises with the Squats Above
Leg Sleds = 4 Sets - 10 Reps


Wednesday (Upper Back/Lats/Traps)
Bent Over BB Row = 4 Sets - 12 Reps
T-Bar Row = 4 Sets - 12 Reps
Single Arm DB Rows = 4 Sets - 12 Reps
Seated Rows = 4 Sets - 12 Reps
Side Lateral Raises = 4 Sets - 12 Reps
Shrugs = 4 Sets - 12 Reps


Friday (Chest/Delts/Tris/Bis)
Flat Bench DB = 4 Sets - 12-8 Reps (Neg Pyramid)
Incline Bench DB = 4 Sets - 12-8 Reps (Pos Pyramid)
Tri Pulldowns = 4 Sets - 20 reps
DB Hammer Curls (Or Preacher) = 4 Sets - 12 Reps
DB Arnold Press = 4 Sets - 12-8 Reps (Neg Pyramid)
DB Flies = 4 Sets - 12 Reps
Weighted Dips = 4 Sets - 12 Reps
Abs

out of curiosity, what are 21's??

and i don't know about doing hyperextensions AND good mornings with deads, and especially deads with squats. that is just waaay to many compound exercises for lower body in one workout.

[dsharp9000]

Originally Posted by jasonball

well I went and did the second day of the work out. I can say this one majorly sucked for me at least. maybe if i changed the order around becuase have the hyperextensions. back lower back was wrecked. I had to change stuff around little bit becuase there was a bunch of people int here working off there beer from the weekend. won't see them again until monday next week.

my order was this.

Tuesday (Core/Lower Back/Legs)
Hyperextensions = 4 Sets - 10 Reps just my body not weight
Squats = 4 Sets - 10 Reps 140 on smith machine
Deadlifts = 4 Sets - 10 Reps 115. never done these before so the pace was slow. only 2 sets.
Good Mornings = 4 Sets - 10 Reps never done these before either. not that bad.
Leg Sleds = 4 Sets - 10 Reps didn't do
Superset Standing Calf Raises with the Squats Above didn't do

when I got to the locker room i was walking funny and felt like I have not stabiliyt. maybe I just have a weak ass lower back. but I'm not giving up.try it again next week. with the same waits. no need to move higher if I can't do it now.

This program should not be done by anyone. The 4 sets of deadlifts are more than enough for lower back; and if you want to finish off your lower back (which i dont think you necessarily need to) after deads you would need at most one set hyperextensions. However, this program has 4 sets of hypextensions and then 4 sets of squats and then 4 sets of deadlifts and just to ensure injury, you then finish it off with 4 sets of good mornings?? This workout makes no sense unless one likes hospital visits...

Do not even consider doing this workout again; it does not matter how you order the exercises; this is just to much..

[latrell]

hypertrophy will occur with any type of progressive overload due to resistance training.. somewhere between powerlifting and bodybuilding is ideal.. lift heavy, hard, and good reps..

[dsharp9000]

Originally Posted by dsharp9000

This program should not be done by anyone. The 4 sets of deadlifts are more than enough for lower back; and if you want to finish off your lower back (which i dont think you necessarily need to) after deads you would need at most one set hyperextensions. However, this program has 4 sets of hypextensions and then 4 sets of squats and then 4 sets of deadlifts and just to ensure injury, you then finish it off with 4 sets of good mornings?? This workout makes no sense unless one likes hospital visits...

Do not even consider doing this workout again; it does not matter how you order the exercises; this is just to much..

all i can say is that who ever developed the above exercise protocol is not a professional; and if he was a professional, he was on roids... thats all im saying.

[jasonball]

advice noted thanks.

[PLANETGETLOW]

Originally Posted by dsharp9000

all i can say is that who ever developed the above exercise protocol is not a professional; and if he was a professional, he was on roids... thats all im saying.

I'm not a pro by any means but it's not that difficult. You have to lift the weight that's comfortable for you. I've always used these lifts in series with my other hybrid program and have not had any problems AT ALL. The lower back gets worked, period, as well as any other body part in my routine.

If you can't handle it, don't do it, or substitute it. I did it last night and will admit that I left the Good Mornings out as well simply because I'm not used to the higher reps yet. I will mod the routine to either do good mornings OR hypers (with bands as an option) on Tuesdays.


Also Jason - That tightness in your lower back is normal (if you used good form). You will know what sets/reps/weights work for you. I tailored them to MY workload, I have a buddy that works out with me that uses lower weight but the same reps and is fine (He's been working out two weeks) and after last night he said that the core work was intense but not too much. He walked outta there looking like he left Broke-back mountain.

[PLANETGETLOW]

<<------- No roids

[PLANETGETLOW]

Originally Posted by latrell

hypertrophy will occur with any type of progressive overload due to resistance training.. somewhere between powerlifting and bodybuilding is ideal.. lift heavy, hard, and good reps..

Thank you......With this said, I created my routine geared towards this because I like to lift heavy but also want to achieve maximum hypertrophy.

[PLANETGETLOW]

Here's a clip of 21's

http://www.youtube.com/watch?v=J2nANcY-oMs

7 Lower ROM bicep curls
7 Upper ROM bicep curls
7 Full ROM curls

[PLANETGETLOW]

Rest = 30 to 45 seconds in between each set
Rep Count = 5 Seconds (3 Second lower, 1 Second Pause, and 1 Second Raise)

Monday (Chest/Delts/Tris/Bis)
Flat Bench BB = 4 Sets - 12-8 Reps (Neg Pyramid)
Incline Bench BB = 4 Sets - 8-12 Reps (Pos Pyramid)
Overhead Tri extensions 4 Sets - 20 reps
Barbell curls = 21's x 4 sets
Military Press = 4 Sets - 12-8 Reps (Neg Pyramid)
DB Flies = 4 Sets - 12 Reps
Weighted Dips = 4 Sets - 12 Reps
Abs


Tuesday (Core/Lower Back/Legs)
Hyperextensions OR Good Mornings (choose one) = 4 Sets - 10 Reps
Deadlifts = 4 Sets - 10 Reps
Squats = 4 Sets - 10 Reps
Superset Standing Calf Raises with the Squats Above
Leg Sleds = 4 Sets - 10 Reps


Wednesday (Upper Back/Lats/Traps)
Bent Over BB Row = 4 Sets - 12 Reps
T-Bar Row = 4 Sets - 12 Reps
Single Arm DB Rows = 4 Sets - 12 Reps
Seated Rows = 4 Sets - 12 Reps
Side Lateral Raises = 4 Sets - 12 Reps
Shrugs = 4 Sets - 12 Reps


Friday (Chest/Delts/Tris/Bis)
Flat Bench DB = 4 Sets - 12-8 Reps (Neg Pyramid)
Incline Bench DB = 4 Sets - 12-8 Reps (Pos Pyramid)
Tri Pulldowns = 4 Sets - 20 reps
DB Hammer Curls (Or Preacher) = 4 Sets - 12 Reps
DB Arnold Press = 4 Sets - 12-8 Reps (Neg Pyramid)
DB Flies = 4 Sets - 12 Reps
Weighted Dips = 4 Sets - 12 Reps
Abs

(Added the option to do either hypers or dl's on Tuesday)

[PLANETGETLOW]

Originally Posted by Al Swearengen

well with that list of lifts it's no wonder really. i figured you would find this out sooner or later. you will find it difficult to do even a 2x10 when you start getting closer to your potential with those heavy compounds in a row.

probably be better if your interested in doing those lifts, to have two upper days and two lower days, that way you wont burn out so quick. they are some of the best lifts you can do, just not all in one night.

If you have another night to split, I absolutely suggest this. I on the other hand prefer to group my core/lower body. It's comfortable for me and I really don't have many other nights or time to spare.

Thanks for the continued feedback!

[jasonball]

today is my off day. but I will give you a heads up with day 3 after I complete it. I actually like the lay out of this routine.

[PLANETGETLOW]

Originally Posted by jasonball

today is my off day. but I will give you a heads up with day 3 after I complete it. I actually like the lay out of this routine.

I actually think last night was light but effective. I was in and out in 30 minutes. I CONTEMPLATED doing good mornings but I was taxed after the hypers. As I stated I will choose to do one or the other until I build my lower back up a bit more. I figured from my prior powerlifting routine I was sitting pretty decent with core lower back strength but I was mistaken.

Thanks for your feedback, keep me informed and we'll get this routine narrowed down. I think everybody that tries something new changes it slightly to their limits, that's natural. What's important is that you're working the right groups with the right weight and the right form.

(+rep'd for the assistance and feedback your helping me with)

[jasonball]

I'm curious to see where this type of trainning goes. GG says it is the the reccommended trainning to ge the most out of the supplement.

[PLANETGETLOW]

Originally Posted by jasonball

I'm curious to see where this type of trainning goes. GG says it is the the reccommended trainning to ge the most out of the supplement.

Well, my protein intake is always about 220 grams/day, one serving of creatine post workout, and 3 fish oil caps a day. My calorie intake throughout the week is about 2000 cals/day (I'm maintaining at this point).

Throughout the last year I would periodically get tender after attempting my 1RM's (Old routine) but after Monday with the new workout, my triceps are still tender. I'm shocked because I usually have a REALLY fast recovery. The contractions on my chest, tris, and bis, were unreal. I anticipate serious gains but we'll see.

(What's "GG")

[jasonball]

controlled labs glycergrow

[timdewever]

I'm following now the Hypertrophy training for about 3weeks, my pump is very good but if I have gains? I don't know

[PLANETGETLOW]

Originally Posted by jasonball

controlled labs glycergrow

link?

[jasonball]

Originally Posted by timdewever

I'm following now the Hypertrophy training for about 3weeks, my pump is very good but if I have gains? I don't know

any changes at all. maybe BF% decrease.

[jasonball]

Okay well yestarday was a semi off or cardio day. I did 25 mintues on the eliptical machine on L3 fat burn program.

then i did 4 sets of calves and 4 sets of leg extensions. felt good afterwards.

can't wait to jump on today's routine

[PLANETGETLOW]

Upper back was a breeze, nice workout and broke a decent sweat. Burned up the traps and lats, felt good.........Right on track.

I always like the chest/tris/bis workout