Hypertrophy Program

[FortifiedIron]

Originally posted by Rocky_Maivia
Would this mean that you grow the most during weeks 5-6?

During that time your applying the highest amount of stress on the body.


Kc

[dtfranz]

Sounds awsome, I think ill try it soon!

[Grrrr]

I like it, but I personally prefer more drastic jumps in volume. But that's a good program nonetheless.

[Grrrr]

I like it, but I personally prefer more drastic jumps in volume. But that's a good program nonetheless.

[dtfranz]

I'm a bit confused. What are the rest days? Is it like uper day one than lower day one than rest and then the same for day two or what. For the loading phase are you working out 6 times a week alternating the days? If you could clear this up it would be much appreciated.

Thanks.

[FortifiedIron]

Originally posted by dtfranz
I'm a bit confused. What are the rest days? Is it like uper day one than lower day one than rest and then the same for day two or what. For the loading phase are you working out 6 times a week alternating the days? If you could clear this up it would be much appreciated.

Thanks.

During the loading phase it would go like this:

Mon: Upper
Tues: Lower
Wed: Upper
Thur: Lower
Friday: Off
Sat: Upper
Sun: Lower

During the regular loading it would be:

Mon: Upper
Tues: Lower
Wed. Off
Thur: Upper
Fri: Lower
Sat-Sun: Off

As for Grrr, what do you mean higher jumps in volume? During the loading phase the volume/frquency/intensity/fatigue all increase by a ton.


Kc

[dtfranz]

thanks for the info

[dude544]

Originally posted by FortifiedIron
Week 1-2 (regular training)
Upper day 1:
Bench Press 3x6
Close grip 3x6
Push down 3x6
DB shrugs 3x6
Weighted pull ups 3xF
Military Press 3x6
Preacher Curls 3x6

Upper day 2:
Incline Press 3x6
Fly’s 3x6
Triceps extensions 3x6
Barbell Shrug 3x6
Upright Rows 3x6
Push Press 3x6
Barbell Curl 3x6

Lower day 1:
Squat 3x6
Leg Press 3x6
Good morning 3x6
Glut Ham Raise 3x6
Straight Leg Deadlift 3x6

Lower day 2:
Deadlift 3x6
Front Squat 3x6
Weighted Step-ups 3x6
High Pull 3x6
Standing Calf Raises 3x10


Loading phase 3-4 weeks
Upper day 1:
Flat bench 3x8
Skull Crushers 3x8
Iso-metric Plate raises 3x6 (5 Second pause at top)
Power Shrugs 3x8
Lat Pull downs 3x8
Bicep Curls 3x8

Upper day 2:
Incline DB press 3x8
Barbell overhead extensions 3x8
Barbell Curls 3x8
Iso-metric DB shrugs 5x5 (5 second pause at top)
Upright Rows 3x8
Push Press 3x8

Upper day 3:
Decline Bench Press 3x8
Weighted Dips 3x8
Preacher Curls 3x8
Seated DB Press 3x8
Dumbell Rows 3x8

Lower day 1:
Squat 3x8
Good Morning 3x8
Glut Ham Raise 3x8
Seated Calf Raises 5x10

Lower day 2:
Deadlift 3x8
Front Squat 3x8
Weighted Step-ups 3x8
Standing Calf Raises 5x10

Lower day 3:
Leg Press 3x8
Straight Leg Deadlift 3x8
Glut Ham raise 3x8
Seated Calf Raises 5x10


Tapering 5-6 weeks

Upper day 1:
Bench 2x10
Close grip 2x10
Military Press 2x10
Upright row 2x10
Hammer Curls 2x10

Lower day 1:
Squat 2x10
Deadlift 2x10
Glut Ham raise 1x10
GM 2x10

Something I am thinking of starting after dfht!
Leg Press
Preacher Curl
pushdowns
pulldowns
I'm going to have to find some alternatives to those...until I purchase a new lat station.

dips are a problem atm. But I should be ordering a body solid dip station in 2-3 weeks time.

[Grrrr]

Here is an example of how I progress for back, doing a 2x per week split, the following volume is for each session:
by weeks: 4, 8, 12, 16, 5, 10, 15, 20, 0.
Every 2-3 weeks I take 2-3 days off.

[FortifiedIron]

Originally posted by Grrrr
Here is an example of how I progress for back, doing a 2x per week split, the following volume is for each session:
by weeks: 4, 8, 12, 16, 5, 10, 15, 20, 0.
Every 2-3 weeks I take 2-3 days off.

But why take those days off when you dont need too?

Can you elaborate a bit.. the way you typed that makes it hard to tell what is what.


Kc

[stronggolfpro]

SO WHAT DO YOU DO AFTER THE SIXTH WEEK???

[Younglifter14]

Originally posted by stronggolfpro
SO WHAT DO YOU DO AFTER THE SIXTH WEEK???

Start over =P.

Young

[FortifiedIron]

Originally posted by stronggolfpro
SO WHAT DO YOU DO AFTER THE SIXTH WEEK???

Repeat the cycle.


Kc

[scott_donald]

i like it... but what would be interesting doin this during the rugby season... i have jsut changed to doing upper/lower- heavy/light myself but not with the loading....

question tho what happens if you still have doms...

[FortifiedIron]

Originally posted by scott_donald
i like it... but what would be interesting doin this during the rugby season... i have jsut changed to doing upper/lower- heavy/light myself but not with the loading....

question tho what happens if you still have doms...

I wouldnt do it during rugby season.


Kc

[scott_donald]

Originally posted by FortifiedIron
I wouldnt do it during rugby season.


Kc

i know... but what if you had doms during the loading phase in your dfht program...

[FortifiedIron]

Originally posted by scott_donald
i know... but what if you had doms during the loading phase in your dfht program...

Just work through it , DOMs is going to happen, especially as the body starts to overreach.


Kc

[Grrrr]

sorry, i thought i was being pretty clear, but I am sometimes mistaken
-2-3 minutes between every set.
-i usually don't use past 90% of my 1rm until the last week before a deloading wee.
-I usually work everything 2x a week. Also, I stop 1 or 2 reps before failure. The following sets are for both sessions during a week, so if it says 5 sets, then that's 10 total sets for the week.
here is an example of how i would cycle back volume:
week 1: 4 sets
week 2: 8 sets
week 3: 12 sets
week 4: 16 sets
week 5: 5 sets
6: 10
7: 15
8: 20
9: 0 sets
10: 4 sets
The days off are more for psychological comfort. B/c of the volume, and my belief in slightly longer rest periods, I'll train 6 days a week. I basically just take a couple days off and go a little lax on the diet. I won't record what I eat; I"ll take it easy.

[Rocky_Maivia]

Can these principles be used for only one or two muscle groups? At the moment I am doing strength training(powerlifting), can I just work say biceps and calves using this method or does it work better full-body?

[Adonis2B]

The tapering phase seems more like a hypertrophy program to me. Typically for hypertrophy one should be in the 8-12 rep range.
(NSCA).

[Younglifter14]

Originally posted by Adonis2B
The tapering phase seems more like a hypertrophy program to me.

Why?

young

[FortifiedIron]

Originally posted by Rocky_Maivia
Can these principles be used for only one or two muscle groups? At the moment I am doing strength training(powerlifting), can I just work say biceps and calves using this method or does it work better full-body?

Train for strength is a bit different. I'll post one of my strength routines shortly. I actually should have an article coming out shortly on periodization for powerlifters.


Kc

[devman27]

Are there more routines on your forums/website? I'm very intrigued.

[FortifiedIron]

Originally posted by devman27
Are there more routines on your forums/website? I'm very intrigued.

No but id be more then happy to help you out over there if you would like.


Kc

[Kane Fan]

Originally posted by Nick666
Are you supposed to gain during the supercompensation period? Or are you just merely recovering?

if you were just suposed to recover it probubly wouldn't be called supercompensation

[Kane Fan]

do you use a set % of 1RM for the lifting reguardless of strength increases or would you, after the first few weeks with lower reps recheck for what would be a good 10 rep weight?
or do you just keep the weight as is and try to do 10 reps with what 2 weeks ago was your 8 rep workload?

[S.W.A.T./05]

This may be a dumb question, but on the tapering weeks, do you train 4 days using the two workouts(like the training phase w/only 2 workouts) or train only 2?

[FortifiedIron]

Originally posted by S.W.A.T./05
This may be a dumb question, but on the tapering weeks, do you train 4 days using the two workouts(like the training phase w/only 2 workouts) or train only 2?

You only train with 2 sessions. Upper and Lower.


Kc

[FortifiedIron]

Originally posted by Kane Fan
do you use a set % of 1RM for the lifting reguardless of strength increases or would you, after the first few weeks with lower reps recheck for what would be a good 10 rep weight?
or do you just keep the weight as is and try to do 10 reps with what 2 weeks ago was your 8 rep workload?

Strength training program:


Week 1-2 (regular loading)
-Mean intensity 80%
-volume 130-155 (lifts at 80%-90%)
- 3 Training sessions

Wk 1-2

Workout 1
Bench Press 3x5 80% (raw)
Rack Press 5x3 90%
Shirted bench 4x4 80% (shirt max)

Workout 2
Squat 3x5 80%
box squats 3x5 80%
Power Snatch 3x5 80%

Workout 3
Deadlift 3x5 80%
Below knee 5x3 90%
GM 3x5 90%

Week 3-4 (loading)
- Mean intensity 90%+
- Volume 160-200 (lifts at 90%+)
- 4 Training sessions


Workout 1
Bench Press 3x2 90%
Rack Press 3x3 95% 3x3 115%
Shirted bench 3x2 80% 2x1 95% 1x1 100% 1x1 102.5% (shirt max)

Workout 2
Squat 3x2 80% 2x1 95% 1x1 100% 1x1 102.5%
box squats 5x3 90%
Power Snatch 3x3 90%

Workout 3
Deadlift 3x3 85% 3x2 90% 1x1 100%
Below knee 5x3 110%
GM 4x4 95%


Workout 4
Push Press 3x3 90%
Snatch Grip High Pull 3x3 90%
Glut Ham Raise 4x!

Weeks 5-6 (deloading)
Mean Intensity 30-50%
Volume 50-70 lifts (30-50%)
Frequency 2 training sessions



Workout 1.
Box sq 8x3 40%
Power Snatch 3x5 50%

Workout 2
Bench 8x3 40%
Close grip 3x5 40%
Hang clean 3x5 40%

[Rocky_Maivia]

Routine looks good.

Just one Q, What if I dont have a benching shirt? Whate will I do in place of Shirted Bench Press?

Thanks