Hypertrophy/Bodybuilding Routine

[sonnydfrizzy]

I think they're mostly lifts Jason & Lurker have mentioned unless I'm mistaken. All good exercises. Personally, I love chest supported rows. I'd just suggest looking up some videos to make sure you're doing them correctly if you haven't ever done them. They're not necessarily advanced, more just exercises a lot of people don't do.

Hey you're back!

[ThatOneLurker]

I think they're mostly lifts Jason & Lurker have mentioned unless I'm mistaken. All good exercises. Personally, I love chest supported rows. I'd just suggest looking up some videos to make sure you're doing them correctly if you haven't ever done them. They're not necessarily advanced, more just exercises a lot of people don't do.

Ay man

You lookin to build some muscle man?






That's good man... That's real good


You came to the right thread in this bitch

[SXElifter]

Ay man

You lookin to build some muscle man?






That's good man... That's real good


You came to the right thread in this bitch

Kevin?? Keith?? Is that you?

[xxx_jfb_xxx]

Ay man

You lookin to build some muscle man?






That's good man... That's real good


You came to the right thread in this bitch

Hodgetwins, I get that... but why? I've been here since the start of this thread. You know me man!!! I'm so confused.

[dgoyena216]

So would doing this program 6 days a week be optimal. Each day is done twice a week?

[ThatOneLurker]

Kevin?? Keith?? Is that you?

Hodgetwins, I get that... but why? I've been here since the start of this thread. You know me man!!! I'm so confused.

lol cause it seemed like you were leaving this thread

[xxx_jfb_xxx]

lol cause it seemed like you were leaving this thread

I just had some menstrual cramps going on or something that day..

[parashenkka]

How do you guys perform your lateral raises?
I've had some impingement issues before and just watched this video that seems to make a lot of sense...
youtube.com/watch?v=q5sNYB1Q6aM

[xxx_jfb_xxx]

How do you guys perform your lateral raises?
I've had some impingement issues before and just watched this video that seems to make a lot of sense...
youtube.com/watch?v=q5sNYB1Q6aM

www.youtube.com/watch?v=sWeZJcqlXrA

[l3linddog]

Using exactly the same method and time frame I have increased my One Arm DB Row from 27.5 lb to 37.5 lb in 2.5 weeks. However, with my One Arm Bench Press I'm getting absolutely no where. That is, I can't hit those 12 reps on the first set. Any suggestions?

DB Bench
60 sec rests
M: 1x12, 1x9, 1x8 - 25 lb
W: 1x8, 1x7, 1x6 - 27.5 lb
F: 1x10, 1x9, 1x7 - 27.5 lb

M: 1x11, 1x9 - 27.5 lb
W: 1x10, 1x8, 1x6 - 27.5 lb
F: 1x10, 1x10, 1x9 - 27.5 lb

M: 1x10, 1x10 - 27.5 lb
W: 1x7 - 27.5 lb (Failed on 7 and just switched to a different chest exercise for the day)

[quabatchie]

@Kelei

Is it good to combine 2 splits together like the PHAT program? Currently running the PHAT program, but want to do something more for hypertrophie style training. My Split would be:

Sat: Upper
Sun: Lower
Mon: Rest
Tues: Push
Weds: Pull
Thurs: Legs
Fri: Rest
Repeat

Would that be good to get the frequency of 2x Training per musclegroup each week, or should I do PPL on those 5 days?

Thanks in advance

Cheers from switzerland!

Upper Body
Bench Press 5x5
Bent over Row 4x6-8
Incline DB 3x8
Lat Pulldowns 4x8-12
Side Lateral Raises 10-12
Biceps
Triceps

Lower Body
Squats 4x6-8
RDL 4x8-10
Leg Extensions 3x10-12
Leg Curl 3x10-12
Calves. seated 3x12-15

REST

Pull
Pull Up 4x5-6
T-Bar Rows 4x8-10
Cable Rows 3x8-12
Facepulls 4x10-12
Shrugs 4x8-10
Biceps 4x8-10

Push
Bench Press 4x8
Incline DB 3x8-12
Cable Cross 3x10-12
OHP 3x8
Lateral Side Raises 4x10-12
Pushdowns 4x-10

Legs
Deadlift 3x5
Frontsquats/Squat MP 3x8-10
Leg extensions 3x10-12
Leg curls 3x10-12
Calves, standing

REST

I'm training for about 14 month and looking for new trainings routine. I have a lot of time and i would like to train as much as possible.

BP: 5x5x72,5
Squat: 4x6-8x80
Deadlift 3x5x115

The other option is a normal upper/lower (on/on/off/Repeat) but its really hard for me to do isolation exercises and not have more than 6 or 7 exercises per day and i think side raises and facepulls for example are good exercises, especially if ur looking for good aesthetics.

with the okukppl, i have 2 or 3 rest days for bench pressing for example and with the okuk u 2 rest days.

which routine is better for aesthetics if you have a lot of time and 5 days per week is not a problem?

regards from germany (sry for my bad english),
Sascha

[Rizzo23601]

I perform them lying on a bench, palms always up and I hold a small plate in each hand and just let my arms hang and stretch my pecs, I slowly move my arms like I'm making a snow angel in order to stretch the pecs from different angles.

Do you still do this for 5 minutes, additionally stretching the lats at the end by trying to touch the floor at arms length? Tried that today and it felt a little uncomfortable, felt like it was impinging my shoulder, but maybe I should just go as far as I can without pain, and try to increase my ROM every time.

https://youtu.be/yGIg_pNwFNU?t=185

This is basically the stretch without going all the way up, and just held for 30-60 seconds. Wondering if that would be enough/better?

Also been getting my supplements today, if anything's missing please give your thoughts (Kelei and anyone else following these threads):

Vitamin C 1.500mg daily
Magnesium Amino chelated form 300mg daily
5gr of fishoil daily
Vitamin K2 once per week
Vitamin D3 5000iu daily
5gr Creatine daily
3 desiccated liver tablets daily (http://www.bodybuilding.com/store/univ/liver.html hope these are okay, can't get the Solgar Tablets anywhere ... by the way, http://www.solgar.com/SolgarProducts...er-Tablets.htm I was wondering why the Vitamin B12 amount is listedand why it's so high in the Solgar tablets, but other vitamins and nutrients are not... do they contain Vitamin A? Heard it's dangerous to get too much Vitamin A)


Diet consists of:
5 egg yolks
250gr of complex carb source (bread, oats, rice, pasta)
350gr of beef mince
1250ml of whole milk
70gr of regular peanut butter (can't get highly oleic peanuts here, no biggie)

Will take a blood test in a couple of months and see if I'm deficient in anything, but I have a good feeling on this diet + supplementation. It incorporates most of what Kelei has recommended and is easy to put into practice.

[Waitwhat10]

Since we are doing lateral raises everyday what volume do we need?
I'm doing 50 reps everyday and that will surely snap some **** up.

[Ecto4ever]

Hi guys, I'm working out at home with just the dumbbells, have done 4 workouts so far in 5 days (was really sore after first day so took a day off lol). This is what I've been doing for 30-reps goal with about 30-90 seconds rest between sets :

Day 1
DB Floor Press
DB Floor Flyes
Decline Pushups (no bench for incline so chose an exercise that hits similar muscles but if someone has a better alternative that can be done with or without DBs then I'm willing to try it out)
Tricep Extensions
Seated Lateral Raise
Front Squats
Abs

Day 2
Pullups
One Arm DB Row (there was a discussion earlier about best Row, so is this good enough to prevent muscle-imbalance?)
Seated Reverse Flyes
Concentration Curls
Seated Lateral Raise
DB RDLs
Abs

I've been exercising on & off for many years (mostly bodyweight exercises like pushups, pullups, squats, etc with a few DB curls & stuff thrown in). I've been continuously at it for more than a year since I started with P90X, which leaned me out (previously skinny-fat, now probably like 12-13% bodyfat), I've been doing my own modified workout for the past few months (replaced some of the pushups in P90X with DB Floor Press, DB Flyes, etc). Nonetheless, still skinny!

I've tried different diets (high-calorie just leaves me looking skinny-fat so just looking to eat at maintenance for now), tried different volumes of workout from like 7 sets to like 20 sets of exercises per day but nothing has worked. One thing I've not tried enough of is hitting the same muscles 2-3 times a week as suggested by Kelei so I hope that will do the trick now that I'm on this routine. I've been looking for a good hypertrophy routine for a while now but this could be it. I like the simplicity of it & yet, it seems to be effective - really inspired by this transformation on Kelei's routine -> h**p://forum.bodybuilding.com/showthread.php?t=164866091

So, I'm going to hit Day 1 & Day 2 alternatively (30 reps total, straight sets, 30-90 seconds' rest) 6 days a week for 3 weeks then a complete deload for a week, & so on, & let's see if I can gain some muscle-mass in like 3-6 months!

So what do you guys think? Any suggestions?

[nathangreen]

Since we are doing lateral raises everyday what volume do we need?
I'm doing 50 reps everyday and that will surely snap some **** up.

No...why would it granted good form and balanced push;pull movements? I've been doing it 6x/week @ 50 reps with great results

[Waitwhat10]

No...why would it granted good form and balanced push;pull movements? I've been doing it 6x/week @ 50 reps with great results

push;pull movements meaning what?

Balanced routine with lateral raises and other push;pull movements or push;pull movements for side delts. I don't understand.

Shoulder press and lateral raise?

[nathangreen]

push;pull movements meaning what?

Balanced routine with lateral raises and other push;pull movements or push;pull movements for side delts. I don't understand.

Yes, just overall for shoulder health and balance

ie having presses, side laterals, etc being similar in volume to rows, rear delt fly, etc etc

[ehrmanman]

Since I've been having some problems with progressing on this routine I think it's time to test something new. That being more rest. I'm currently running the original routine at least 5 times a week, mostly 6 days a week while working 5-7 days at a farm from 8-17. On top of that I SHOULD BE studying, which I'm currently not doing because I'm going to the gym every night after work. So the extra time OFF from the gym could benefit my overall life because I'd have more time for rest, studying, cardio, stretching and I could be more focused on my diet.

So I'd like to ask you guys how should I deal with the program? Should I combine the upper days and run it 4 times a week or should I run the intermediate/advanced routine revised version? I'm not sure what to do here. If some of you have used the revised version and had great results I'd like to hear your thoughts about the situation. If I choose the revised version I'd like to change some exercises so let me know what you think about my substitutions.

Front squats
Chin-ups (shoulder width grip)
Bench press (very slight incline)
Seated rows (wide grip, pull bar to pecs)
Leg curls
Concentration curls (alternate between arms with no/minimal rest)
Rope pressdowns
Standing calf raises
Wide grip upright rows (barbell or cable)

B:

Romanian deadlifts
Pull-ups (wide grip) (SUBSTITUTE WITH WIDE GRIP LAT PULLDOWN)
Dips (parallel or V bar) (SUBSTITUTE WITH FLOOR PRESS)
Chest-supported dumbbell rows (let elbows flare away from body) (SUBSTITUTE WITH HAMMER MACHINE SEATED ROW)
Leg extensions (SUBSTITUTE WITH LEG PRESS)
Incline dumbbell curls
Overhead extensions
Seated calf raises
Side lateral raises (dumbbell or cable)

Or should I do something completely new? Like doing upper days combined but move arm training into the leg day or something?? Or my favorite idea of combining the program to push/pull workouts like:
push: front squat, leg press, leg extension, calf raises, bench press, incline bench, crossover, pushdown
pull: sldl, leg curl, wide grip lat pulldown, seated row, facepull, preacher curl, side delt, abs
Would that be a valid way to execute the program in 4 days?

[klaximilian]

I just had some menstrual cramps going on or something that day..

Lol.

What's going on gents? Are you all gaining sufficiently this summer?

[Waitwhat10]

Lol.

What's going on gents? Are you all gaining sufficiently this summer?

Fuk yeah brah I'm makin' all kind of gains.

Best bodyparts - Chest(best progress), lats, shoulders, rest of my back and abs
Lagging parts - biceps, triceps, forearms.

Reason for lagging parts - forearm pain or splints
Reason for skipping leg day - knee rehab.

Otherwise- great gains. Gained 600 grams in bodyweight this week. Everyday my body is getting the shape I imagined. This routine is one of the best for hypertrophy. Hate that 5X5 propaganda!

[lethstang]

Im recomping on this routine. Would it be ok to use the elliptical an hour a day on my off week?

[ThatOneLurker]

Im recomping on this routine. Would it be ok to use the elliptical an hour a day on my off week?

yes

[Jasonk282]

I think they're mostly lifts Jason & Lurker have mentioned unless I'm mistaken. All good exercises. Personally, I love chest supported rows. I'd just suggest looking up some videos to make sure you're doing them correctly if you haven't ever done them. They're not necessarily advanced, more just exercises a lot of people don't do.

Yeah not really advanced, just something you don;t see folks doing in the regular. I'd highly recommend facepulls for your RC health.

Been away a bit...we spent the past 5 weeks doing wind turbine foundations and was working 10-12 hours a day. Training was very basic. sissy squats/chest press/yates row 3 days a week.

I've been playing around with drop set the past 2 weeks just to get a quick session in after working 12 hours. The pump I would get is epic. probably gonna keep up doing it that way for the time being. I go on vacation( holiday for you non Mericans) on Friday so I'm just gonna hammer the fuk out of my body the this week, basically full body drop sets every day aiming for 15 reps each set then use the vacation for a 'deload'

Sissy squat
front squat
landmine chest press
chair push ups
Tbar row
yates row
SLDL
upright row
barbell curl

15 reps for the first set, 10-15 for the 2 drop sets. Goal is to do this everyday till we leave Friday AM for vacation.

[ehrmanman]

Since I've been having some problems with progressing on this routine I think it's time to test something new. That being more rest. I'm currently running the original routine at least 5 times a week, mostly 6 days a week while working 5-7 days at a farm from 8-17. On top of that I SHOULD BE studying, which I'm currently not doing because I'm going to the gym every night after work. So the extra time OFF from the gym could benefit my overall life because I'd have more time for rest, studying, cardio, stretching and I could be more focused on my diet.

So I'd like to ask you guys how should I deal with the program? Should I combine the upper days and run it 4 times a week or should I run the intermediate/advanced routine revised version? I'm not sure what to do here. If some of you have used the revised version and had great results I'd like to hear your thoughts about the situation. If I choose the revised version I'd like to change some exercises so let me know what you think about my substitutions.

Front squats
Chin-ups (shoulder width grip)
Bench press (very slight incline)
Seated rows (wide grip, pull bar to pecs)
Leg curls
Concentration curls (alternate between arms with no/minimal rest)
Rope pressdowns
Standing calf raises
Wide grip upright rows (barbell or cable)

B:

Romanian deadlifts
Pull-ups (wide grip) (SUBSTITUTE WITH WIDE GRIP LAT PULLDOWN)
Dips (parallel or V bar) (SUBSTITUTE WITH FLOOR PRESS)
Chest-supported dumbbell rows (let elbows flare away from body) (SUBSTITUTE WITH HAMMER MACHINE SEATED ROW)
Leg extensions (SUBSTITUTE WITH LEG PRESS)
Incline dumbbell curls
Overhead extensions
Seated calf raises
Side lateral raises (dumbbell or cable)

Or should I do something completely new? Like doing upper days combined but move arm training into the leg day or something?? Or my favorite idea of combining the program to push/pull workouts like:
push: front squat, leg press, leg extension, calf raises, bench press, incline bench, crossover, pushdown
pull: sldl, leg curl, wide grip lat pulldown, seated row, facepull, preacher curl, side delt, abs
Would that be a valid way to execute the program in 4 days?

Tried the routine with modified push/pull workout. Had a push day yesterday with: Front squat, leg press, leg extension, bench press, incline bench, crossover, overhead rope extension and lateral raises. It was pretty fuarking intense and I was drained after the leg part of the program. Tomorrow I'll try the pull part and see how that goes.

Maybe I should just combine upper days together and do legs in a separate workout with abs, side delts and calves. The push day was a killer I'll tell you..

[KenoXZbrah]

Currently finished the 3 week load, and holy chit was this deload week needed. How's everyone feeling with the routine?

[JustABeginner10]

My goals are asthetics but I also want to be strong, should i do this routine or go for full workouts?? I am still a bit weak in terms of strenght...

[BuffMaltese]

After excessive soreness from the first week, mostly due to new exercises and increased volume, I'm loving this workout. It's a bit weird lifting 6 days a week but I'm excited that I'm actually making consistent strength gains in these rep ranges.

I went from 5x5 to 3x5 to 5/3/1 for a little over 2 years, and although extremely consistent, I don't really look like I workout, and I was making poor strength gains, especially my upper body, and hurting my back too often maxing out on squat and deadlift.

I'm glad to see I can get the job done at a higher rep range. I feel that I was really brain washed from internet warriors.

I'm currently on a cut so I'm sticking to 30 reps for the main exercises and 60 for calves and abs. I'm around 180 lbs 20-21% bf (in my pic I'm a bit under 170lbs)

Push:
DB Bench
DB Incline Bench
DB Flyes
Tricep Machine (rope pulldown was irritating my elbow)
Lateral Raises
Standing Calve Raises
Sitting Calve Raises
Abs (hanging leg raises, decline sit-ups, ab wheel)

Pull:
Pull-ups
One arm DB Row
Incline DB Reverse Flys
Preacher Curls
Lateral Raises
Standing Calve Raises
Sitting Calve Raises
Abs

Legs:
Front Squat
Weighted Hyperextensions
Bulgarian Split Squat
Leg Curls
Standing Calve Raises
Sitting Calve Raises
Lateral Raises
Abs

I've been adding either reps or weight for pretty much every exercise, every workout so far. It feels good coming from someone who has been spinning their wheels, with exception of the deadlift, for a substantial period of time.

I also have been throwing in some steady state cardio, or tabata, or other GPP training because a) it helps me with my cut and b) I have a tendency to get out of shape before I know it if I just lift.

[Jasonk282]

After excessive soreness from the first week, mostly due to new exercises and increased volume, I'm loving this workout. It's a bit weird lifting 6 days a week but I'm excited that I'm actually making consistent strength gains in these rep ranges.

I went from 5x5 to 3x5 to 5/3/1 for a little over 2 years, and although extremely consistent, I don't really look like I workout, and I was making poor strength gains, especially my upper body, and hurting my back too often maxing out on squat and deadlift.

I'm glad to see I can get the job done at a higher rep range. I feel that I was really brain washed from internet warriors.

I'm currently on a cut so I'm sticking to 30 reps for the main exercises and 60 for calves and abs. I'm around 180 lbs 20-21% bf (in my pic I'm a bit under 170lbs)

Push:
DB Bench
DB Incline Bench
DB Flyes
Tricep Machine (rope pulldown was irritating my elbow)
Lateral Raises
Standing Calve Raises
Sitting Calve Raises
Abs (hanging leg raises, decline sit-ups, ab wheel)

Pull:
Pull-ups
One arm DB Row
Incline DB Reverse Flys
Preacher Curls
Lateral Raises
Standing Calve Raises
Sitting Calve Raises
Abs

Legs:
Front Squat
Weighted Hyperextensions
Bulgarian Split Squat
Leg Curls
Standing Calve Raises
Sitting Calve Raises
Lateral Raises
Abs

I've been adding either reps or weight for pretty much every exercise, every workout so far. It feels good coming from someone who has been spinning their wheels, with exception of the deadlift, for a substantial period of time.

I also have been throwing in some steady state cardio, or tabata, or other GPP training because a) it helps me with my cut and b) I have a tendency to get out of shape before I know it if I just lift.

Set up looks good. Honestly at your given weight and height, I'd recomp instead of cut. You're already pretty bad skinny...losing more weight is just going to make it worse. I'd spent the next few months recomping, TBH

[JustABeginner10]

My goals are asthetics but I also want to be strong, should i do this routine or go for full workouts?? I am still a bit weak in terms of strenght...

[benh2]

I'd suggest starting with All Pro first (in one of the other stickies).