Hypertrophy/Bodybuilding Routine

[parashenkka]

What is the preferred way of doing flyes and reverse flyes? Db/cable/machine? Or does it really matter?

[Effrum]

What is the preferred way of doing flyes and reverse flyes? Db/cable/machine? Or does it really matter?

Doesn't really matter, whatever you enjoy doing that allows you to perform the exercise with good form and feel it in your target muscles.

Some people have said they feel them better using one setup over another.

[salasa]

I'm guessing this routine is not recommended for people who can only go to the gym 3 times a week?

[JakobZ]

this is EXACTLY what i was doing for the last 6months
going for 12 reps then when reached going back to 8 and adding more resistance
although my routine is much fuller in volume than the one you recommended [ sets 4big3small per bodypart]
also taking days off only when i feel like it or depending on RealLife situation.
i would also like to add that at the moment i feel like 75% of the routine is working on strength and not on size as im still pretty small to other dudes that lift same/less then me while they follow a FBW[my only guess is because im older in 5-9years so ye they will grow much faster then me][and i do eat well, counting calories reaching 3200 daily at a minimum]

so basically my question is, during a cut to keep on the same routine? do add more reps? more sets? how to make it more instance?
i bought a jumping rope thinking to do it while between sets in that 30sec rest period thus lowering my weights so i can complete the workout, also including a 1hour jog like 4 times a week, will it be enough?
never done a cut before

[Jasonk282]

On a cut just reduce your calories, no need to change your routine. Just realize that strength gains are not going to come as fast as they had. Cardio does/does not have to be done. That's up to you. I would personally only add cardio once your weight loss start to level off and refeeds/less cals are not working.

[Effrum]

I'm guessing this routine is not recommended for people who can only go to the gym 3 times a week?

If you can only go to the gym 3 times a week, I would recommend combining all 3 days into 1 with a reasonable rep goal (say 20-30). You might also drop a few of the extra exercises (say flys and reverse flys) to keep your exercise list reasonable in this situation.

You could still do the routine as written going 3 days a week, it's just that your low frequency (and overall volume) would mean your progress is slower than someone that can commit more days. It's up to you.

[nerynery]

I used to go 4xweek @ U/L on the previous routine. Now, I guess, I just combine D1+D2 for UL, and D3 for LB right?

It's pretty brutal doing all those UL 9 exercises @ 40 reps on a cut and then just like 4 for LB (calves/abs don't count).

My previous UL already consisted of all those exercises besides Incl Bench, guess I'll have to add it now, and considering moving Side Raises to LB.

[Jasonk282]

I'm guessing this routine is not recommended for people who can only go to the gym 3 times a week?

If you can only make it 3 days a week I would suggest a full body set up.

Something like this should work, IMO.

Front squat
bench press
row
RDL
OHP
curl
dips

30 reps each.

[epiclown]

The workout consists of 4 exercises or those are just a base for each individual to add other exercises to complete it?

I'm used to 4 exercises for big muscles and 3 for small.

[kanis999]

I'm guessing this routine is not recommended for people who can only go to the gym 3 times a week?

Indeed, you should look at a different routine. Find something already designed for 3x per week. There are plenty of routines like this on the site.

[Jasonk282]

The workout consists of 4 exercises or those are just a base for each individual to add other exercises to complete it?

I'm used to 4 exercises for big muscles and 3 for small.

The lifts listed are Kelei's PERSONAL choice FOR HIM.

[xxx_jfb_xxx]

If you can only make it 3 days a week I would suggest a full body set up.

Something like this should work, IMO.

Front squat
bench press
row
RDL
OHP
curl
dips

30 reps each.

I agree. You can make 3 x's a week work, just each day would be full body. Preferably with a rest day in between.

[Csteewart]

in.

[dojsygo]

Any reason to drop hyperextensions and leg press? Since I added those two exercises to my leg day my legs have improved a lot.

[xxx_jfb_xxx]

Any reason to drop hyperextensions and leg press? Since I added those two exercises to my leg day my legs have improved a lot.

If you're getting results, I wouldn't.

[iMangles]

Good sub for leg extensions in a home gym? Am thinking Dumbbell Bulgarian Split Squat..

[dojsygo]

I'm still going to do them on my leg day but was just thinking in general

[davo26]

Good sub for leg extensions in a home gym? Am thinking Dumbbell Bulgarian Split Squat..

i always found them brutal, so yes, a good swap.

[Jasonk282]

Good sub for leg extensions in a home gym? Am thinking Dumbbell Bulgarian Split Squat..

that or walking lunges would be great

[iMangles]

i always found them brutal, so yes, a good swap.

Same, I stopped doing them in the past just due to how tough they were.

that or walking lunges would be great

That was my other thought too thanks.

I'll see how I travel with the split squats I think. My quads are cursing me already.

Official end of deload day, so will begin this new split tomorrow.

[NewAgeMayan]

Can anyone remember off the top of their head what Kelei has recommended for fat ratio intake (sat: mono: poly)? poverty fone so search is useless

[jmmainvi]

I recommend using an 8-15RM for most exercises, you should use your first set of each exercise as your measure of progress and add more weight once you can complete 12 reps in your first set for large exercises and 15 reps in your first set for small exercises. For calves and abs I recommend 15-30 reps.

Great to see this recommendation. I was pretty much doing this by default on curls, tricep extensions, lateral raises and flyes, as I was really having trouble progressing them at 12 reps. Will make it an 'official' part of the workout now and see if that makes my progression more regular.

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.

I work a job that has me doing 20 hours one week and 40 hours the next, as well as a class schedule with similar variance. That means some of my workouts I have a lot of gas in the tank as I'm nearly on vacation, and some of my workouts I'm lucky if I can even squeeze in the time to make it to the gym. Would you recommend variation in reps per exercise on a weekly or daily basis, or should I be picking a number and sticking to that, until my work capacity has increased in a more total sense, and then move everything up?

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.

Just wanted to second this. I skipped my last deload, so I was at 5 weeks straight of training (with the justification that I was doing 4-5 days/week, not 6 as recommended), and though the weights were still moving and I wasn't really injured, I was just mentally destroyed and dreaded each coming lifting day. I'm now just finishing my deload week, and I dont think I've been so excited to get back in the gym in years.

I think I'll be sticking with the upper/lower from the previous thread at least for another 8 weeks, because routine ADD has really screwed me over in the past, because I set my most recent goals with that routine in mind and I think i can still hit them, and because it's working. If it's not broken.... Definitely have to give this one a good look once that's up though!

[CrayJay]

Can anyone remember off the top of their head what Kelei has recommended for fat ratio intake (sat: mono: poly)? poverty fone so search is useless

Yes, 60:30:10

[ThatOneLurker]

It's been cool to see the progression from rest-pause to total tonnage being more important over the years.

[klaximilian]

Yes, 60:30:10

That's a whole lot of saturated vs. MUFA/PUFA.

[Alyion]

Late to the party, but in and subbed.

Any reason to drop hyperextensions and leg press? Since I added those two exercises to my leg day my legs have improved a lot.

I would imagine it's to do with Kelei previously mentioning getting strong in a couple of basic lifts is better than doing a wide variety of exercises. Once you're pretty strong you can start adding more lifts for extra volume. If you are seeing gains definitely keep them in.

[Morti]

So you do Side lateral raises, standing calf raises, seated calf raises, ab rollouts, every day? or just when you feel like it?

[CrayJay]

That's a whole lot of saturated vs. MUFA/PUFA.

Full fat dairy products ftw.

[EmperorRyker]

Full fat dairy products ftw.

Even by eating those there's no way you'll hit that ratio. The carb sources will have too much of the tagalong MUFA/PUFA. I honestly wouldn't go with that ratio anyway, though.

[CrayJay]

Even by eating those there's no way you'll hit that ratio. The carb sources will have too much of the tagalong MUFA/PUFA. I honestly wouldn't go with that ratio anyway, though.

I hit that ratio daily and my carbohydrates are derived from whole milk and white rice.