Hypertrophy/Bodybuilding Routine

[Alyion]

Sorry bro I value my rotator cuffs

Then just bench normally? Or do dumbbell bench, leverage bench machines, chest dips or anything that doesn't cause discomfort?

I don't bench with my elbows flared out either, and I imagine most people here don't - do whatever exercise you prefer.

[timst]

I ask again. What are your lift #s like?

Came from a very low volume routine (abbreviated RPT routine, Leangains inspired with 3-5 reps per set for the big three with 5 minutes rest between sets).

Estimated 1RM were:
Back squat: 345
Conventional DL: 420
Bench: 210

I never did front squats and RDL's. Gym is pretty crowded when I workout, so atm I'm doing leg presses. We do have enough barbells and todays RDL were 192.5x12 with the grip being my most limiting factor. Last bench workout was 160x12. Doing more than 5 reps per set is pretty new to me and doing more than 5 reps takes some getting used to.

Did 40 reps instead of 50 today and I had enough time to finish things up. Will try 40 for push and pull the coming days.

[davo26]

Does anyone incorporate direct trap work into their pull day? (i.e shrugs)

interested in this too as mine need bringing up. kelei said static bb holds would be good but i didnt get on with them, neither do i get on with bb shrugs as im never sure whether im hitting maximum rom. tried wide grip upright row again, but im just a bit confused about what to do for the best......

[zprestige]

I get confused with reptarget... like how many to aim for per excersise, what is too much or too little haha... or should I just run Lyles bulking routine or something? My lifts are close to intermediate.

[mzakflip40]

I get confused with reptarget... like how many to aim for per excersise, what is too much or too little haha... or should I just run Lyles bulking routine or something? My lifts are close to intermediate.

From Kelei on the first page:


In regards to volume (number of total/target reps per exercise) recommendations I firmly believe that more is better (within reason), I recommend performing as much volume as you have time for and can tolerate without exhausting yourself. 30-50 total reps per exercise (double or triple that for calves and abs) is a good starting point although don't be afraid of going even higher if you have the time and work capacity.

[lanky73]

During the deloading week do you guys eat less carbs or keep your diet pretty consistent?

[Alyion]

^

I suppose if you are crazy about micro managing things you could drop it somewhat to account for the decreased calorie expenditure, but I would imagine it would only be around 25-50g or so. Personally though I would just keep it the same - the whole purpose of the deload is to help you recover and by playing around with your intake you are potentially sabotaging your progress.

[mzakflip40]

interested in this too as mine need bringing up. kelei said static bb holds would be good but i didnt get on with them, neither do i get on with bb shrugs as im never sure whether im hitting maximum rom. tried wide grip upright row again, but im just a bit confused about what to do for the best......

Anyone else have any input on this? Direct trap work with this routine.

[hungryshooter]

Anyone else have any input on this? Direct trap work with this routine.

I've added 3 sets of barbell shrugs on D3 and I do around (15-20) reps. Traps growing well so far. You may use DBs as well.

[standalj]

I'm bulking right now, my carb intake is high because my training volume is very high (like 40-50 sets per workout) and I'm training 6 days per week, I'm actually throwing in carb refeeds twice per week (extra 200 grams for the day) in order to keep up with my carbohydrate requirements.

Understand this is an old post, but that is some crazy volume. 120 to 200 reps on the low end.

[standalj]

During the deloading week do you guys eat less carbs or keep your diet pretty consistent?

Kelei responded to this early in the thread and said to keep your food intake the same during deload.

[bruchtel]

Hi...

I really love Kelei's advice and routine. I am trying to train accordingly. But I have a problem with leg day a little bit. In my gym, we lack equipment, so only exercise I do for hamstring are RDL. Then I do barbell glute bridge, where hams are probably featured as secondary muscle (not sure). Could someone give me some advice on how to train hamstrings without much equipment (no machines, no leg curl) ?

Also, how many reps do you recommend for quads and hams in one training session?

Thanks for answers

[sepandee]

Hi...

I really love Kelei's advice and routine. I am trying to train accordingly. But I have a problem with leg day a little bit. In my gym, we lack equipment, so only exercise I do for hamstring are RDL. Then I do barbell glute bridge, where hams are probably featured as secondary muscle (not sure). Could someone give me some advice on how to train hamstrings without much equipment (no machines, no leg curl) ?

Also, how many reps do you recommend for quads and hams in one training session?

Thanks for answers

BB good-mornings?

[davo26]

BB good-mornings?

arent they sort of the same as RDL tho? shouldnt he be looking for something that mimics the ham curl instead? maybe a 'home made' glute ham raise? ive tried these on a sit up bench with heels under the pads and a towel under my knees. didnt get on with them, but isnt that the sort of thing he should maybe experiment with?

[sonnydfrizzy]

Traps aren't sufficiently worked with conventional barbell shrugs.. They do not assist in scapular elevation; that is the levator scapulae.

Thus, if you want to train the traps, focus hard on scapular retraction and full ROM on things like BB Rows, cable rows, facepulls and even Overhead presses. People have lagging traps because they do not know how to full protract and retract the scapular in pulling movements.

But if you HAVE TO shrug, bend over 30 degrees and pull the scapula back and squeeze and hold it at the top.

[koolvid12]

Is this possible with just a barbell? I don't have a machine and only have 4 sets of dumbbells ranging from 15 to 30 pounds. I do have a bench, squat rack, pull/chin up bar and many weight plates. I could get dumbbell handles tho. Do any of you guys know if there just as good as dumbbells?

[davo26]

Is this possible with just a barbell? I don't have a machine and only have 4 sets of dumbbells ranging from 15 to 30 pounds. I do have a bench, squat rack, pull/chin up bar and many weight plates. I could get dumbbell handles tho. Do any of you guys know if there just as good as dumbbells?

not sure what exactly youre asking, can you do this routine with just a barbell? but then you say you got dumbbells too? personally id work out exactly what you want to do and what youre short of, sounds like youre nearly there anyways so wouldnt be too expensive to get sorted.
has your bench got the leg extension? thatd be handy.
and yes, the dumbbell handles would be more verstatile than set dbs that you cant change, youd struggle with progression if you cant add little plates.

[davo26]

Traps aren't sufficiently worked with conventional barbell shrugs.. They do not assist in scapular elevation; that is the levator scapulae.

Thus, if you want to train the traps, focus hard on scapular retraction and full ROM on things like BB Rows, cable rows, facepulls and even Overhead presses. People have lagging traps because they do not know how to full protract and retract the scapular in pulling movements.

But if you HAVE TO shrug, bend over 30 degrees and pull the scapula back and squeeze and hold it at the top.

thanks, ill try that. i accidentally came across something that made my traps ache the other day, carrying 4 garden chairs to my car, 2 in each hand. i was surprised at how much that short carry seemed to make them ache so ive been looking at farmers walks. rather than splash out on dedicated carrying handles, i thought id mebbes experiment with 2 X cheap tricep bars first. ill let you know how i get on when ive set it up.

[SubFharm]

Awesome thread and I am going to be giving this routine a try starting tomorrow. I have a question about the de-load, apologies if this has already been answered, I looked through the first several pages and could not find my answer

"Due to the high training volume recommended in this routine it's essential that deloading periods are incorporated, I recommend 4 week blocks/cycles wherein you train (load) for 3 weeks followed by 1 week of complete rest (deload) from the gym. Deloading is mandatory and will make or break the entire routine, I can't stress enough how important/essential deloading is." - from the 1st page

Does this mean that when you hit the 4th week you completely stay out of the gym and do no weight training for 1 week, or does it mean that you continue your lifts with much much lighter weights (40%? 50%? 60%?) of what you would normally use?

Thanks in advance.

[davo26]

Awesome thread and I am going to be giving this routine a try starting tomorrow. I have a question about the de-load, apologies if this has already been answered, I looked through the first several pages and could not find my answer

"Due to the high training volume recommended in this routine it's essential that deloading periods are incorporated, I recommend 4 week blocks/cycles wherein you train (load) for 3 weeks followed by 1 week of complete rest (deload) from the gym. Deloading is mandatory and will make or break the entire routine, I can't stress enough how important/essential deloading is." - from the 1st page

Does this mean that when you hit the 4th week you completely stay out of the gym and do no weight training for 1 week, or does it mean that you continue your lifts with much much lighter weights (40%? 50%? 60%?) of what you would normally use?

Thanks in advance.

i think the 'official' stance now is to stay out of the gym, but id say it varies from person to person. if youre doing 6 days a week then yes, it will make sense to have a week off totally, but then again, some may find 4 or 5 days off enough and cant wait to get going again. some (myself included) have an unpredictable regime, and may average 4 or 5 days per week in the gym. id say its not so important there. i regularly go 2, sometimes 3 days away from the gym due to family life, so i tend not to have a deload at all, i just go in as and when i can.

[SubFharm]

i think the 'official' stance now is to stay out of the gym, but id say it varies from person to person. if youre doing 6 days a week then yes, it will make sense to have a week off totally, but then again, some may find 4 or 5 days off enough and cant wait to get going again. some (myself included) have an unpredictable regime, and may average 4 or 5 days per week in the gym. id say its not so important there. i regularly go 2, sometimes 3 days away from the gym due to family life, so i tend not to have a deload at all, i just go in as and when i can.

Ok, thanks. That was my guess but I wanted to be sure. I followed to layout listed on the first post and the workout today felt well, not too insanely hard but I can see how this will be tough on a sore body and definitely why the de-load week is necessary.

[xHiroko]

How many days per week do you do this and how many sets for each muscle group?

[JealousFist]

How many days per week do you do this and how many sets for each muscle group?

Go to the first post on page 1 it's all layed out pretty well there.

[Cruusial]

Great post, i started this last monday and i hope to be sticking with it for a few months. I'm being very strict with everyone hitting my reps an all.

but i just have a few questions, would you suggest cardio in the morning and weights in the afternoon? I'd like to lose some weight but that isnt the main goal, id like to work on my run time/distance/endurance

I have some fat under my pecs and they really arent to attractive, this will go away eventually right? Yes im eating in a calorie surplus and track my macros. but with eating in a surplus could that acquire more fat?


attached is a picture of my chest

[davo26]

Great post, i started this last monday and i hope to be sticking with it for a few months. I'm being very strict with everyone hitting my reps an all.

but i just have a few questions, would you suggest cardio in the morning and weights in the afternoon? I'd like to lose some weight but that isnt the main goal, id like to work on my run time/distance/endurance

I have some fat under my pecs and they really arent to attractive, this will go away eventually right? Yes im eating in a calorie surplus and track my macros. but with eating in a surplus could that acquire more fat?


attached is a picture of my chest

im no expert, but if that were me id be cutting right now. i wouldnt be happy with my waistline there, id be scared of it getting worse, so would try and get a bit of ab definition before going back up again. cardio in the morning/weights in the afternoon sounds fine to me of thats your goal. ive started doing a light circuit in the morning now too. it wont shed fat as easily as 'just not eating as much' but theres no harm in it. you say youd like to lose weight but are in a calorie surplus? you wont lose weight.

[hungryshooter]

I had a huge meal on Saturday (3000 calls worth of fish, chicken, pasta) and didn't even want to look at food but I still managed to eat maintenance for the sake of it. Today (chest and tris) I couldn't even bench 70kgs for more than 8 reps, tried to complete the rest of the workout with lighter weights but ended up being a bigger failure than napoleon in waterloo. Any suggestions?

[mzakflip40]

I had a huge meal on Saturday (3000 calls worth of fish, chicken, pasta) and didn't even want to look at food but I still managed to eat maintenance for the sake of it. Today (chest and tris) I couldn't even bench 70kgs for more than 8 reps, tried to complete the rest of the workout with lighter weights but ended up being a bigger failure than napoleon in waterloo. Any suggestions?

It happens, sometimes you just get in there and don't have it that day. Take it with a grain of salt and keep doing what you're doing.

[Boxerkick]

Thank you for wonderful thread....

[hungryshooter]

It happens, sometimes you just get in there and don't have it that day. Take it with a grain of salt and keep doing what you're doing.

yeah I guess I'll show up at the gym like nothing happened haha thanks

[glossin]

To people that have been on this program long-term and ran it as Kelei wrote in the OP, have you noticed that your delts are lagging at all without doing shoulder pressing? Or is the bench/ incline work sufficient? I'm about to switch to this program after being on Lyle's bulking routine and I feel like my delts are lagging pretty badly not shoulder pressing for 4 months.