hi ppl..
i thought i'd post this out here for everyone to see...
FORTIFIED IRON's HYPERTROPHY PROGRAM
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Originally Posted by FortifiedIron
Feedback has been really good w/ this program as of late. I keep getting a ton of pm's and messages asking to help people design a program. Neways, I posted a similar thing on the BFT thread. That was adviced for a past individual who was looking for a change in program. This program is great for the upper level beginner and intermediate lifter!
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Week 1: 3x12
Week 2: 3x10
Week 3: 3x8
Week 4: 4x6
Week 5: 5x5
Week 6: 8x3
(You will do this on ALL lifts)
-OR-
Week 1: 3x12
Week 2: 3x12
Week 3: 3x10
Week 4: 3x10
Week 5: 3x8
Week 6: 3x8
Week 7: 4x6
Week 8: 4x6
Week 9: 5x5
Week 10: 5x5
Week 11: 8x3
Week 12: 8x3
Lower
Upper
off
Lower
Upper
off
off
Upper Day 1:
- Bench Press
- Close Grip Bench
- Military Press (standing)
- Pendlay Row
Lower Day 1:
- Conventional Deadlift
- Narrow Stance Squat
- SLDLs
- Barbell Shrugs
Upper Day 2:
- DB Bench
- Narrow Grip Incline
- Plate Raise
- Pull-Up w/ weight
Lower Day 2:
- Narrow Stance Squat
- Goodmorning
- Reverse Hyper
- Dumbell Shrugs
** This is the program, DO NOT SUBTRACT any of the exercises! If you dont know how to do them, learn how to do them! The only reason you should ever pull out any of these during the whole 5 week cycle is if you feel pain doing them. If you dont know the lift I'd suggest doing an alternate pattern with the movement. Basicly rather than progressing with the given rep/set pattern I've showed continue to do:
3x12
3x10
3x8
3x8
3x8
Once you start the cycle over again after the 5th week, you can then continue the same rep/set pattern as the first outline (with the regular lifts) and progress in the lower reps. This will 1. Keep you from getting hurt, 2. Teach your form, and 3. Break the learning chain/curve. Its key that if you dont know anything about the movements that you spend as much time working with them and do as many reps as possible with the given movement. This is where motor skills develop and intra-inter neuromuscular coordination develop w/ the movement.
** Biceps/Abs, Upper day's throw in a bicep exercise if you want. On lower days throw in some Ab work. This is an accesory work, so its not that important. Keep the reps around 3x8-4x6 if you want. Be aware that isolation movements are GAY and that people spend to much time training them when they are 150 pounds!
** Keep a journal that I'll have access too. I'll look at how your progressing. If you have any before pictures send them to me or save them. Once your done with the first meso cycle compare your progress from before you started till then w/ pics and lift achivments. Do the same when you repeat the cycle. This is key in mental motivation, and that is where to many people fail.
** Once you get a whole meso cycle Wave (12 total weeks) you'll take some low volume work to help recovery. Its key that you dont take ANY time away from the gym. To many people just walk away for a week or two weeks, this makes coming back a sore painful mess for atleast 2 weeks. Now you've spent 4 weeks without making any progress. This is a typical deloading pattern. By trianing under your adaptive threshold (ie low volume) then you will not adapt, therefor you will recover. This is the fundomental bases of periodization!!
** During the first few 4 weeks you can add in failure work. Dont do it on all lifts and dont do it on squats, squat variations or deadlifts. Rows, Shrugs, db benching are all ok. Another thing to keep note on is during the WHOLE cycle you want SHORT rest periods. Im talking 30-60 seconds between sets, this comes key when you get to the intensity portion (8x3). Fatigue has a positive effect on IGF-I and other singaling for hypertrophy. On weeks 4-6 this is a big factor in the program. This will help with conditioning the muscle and overal work capacity.
ok, now Lyle got to see the program, and these were his views on the subject:
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Originally Posted by LyleMcD
Acknowledging that DL does work midback statically, I usually stick with one pulling exercise for each pulling movement, preferably in a similar plane. So you end up with pairings of
flat bench/row
incline bench or shoulder press/pulldown
so
Upper Day 1:
- Bench Press
- Close Grip Bench
- Military Press (standing)
- Pendlay Row
Might become
bench press
row
mil press
pulldown
And
Upper Day 2:
- DB Bench
- Narrow Grip Incline
- Plate Raise
- Pull-Up w/ weight
Becomes
incline bench
pull up w/weight
db bench
another row
Or even replace incline bench with shoulder press as the first movement.
There's an additional symmetry in that you are emphasizing different places at each upper body workout. So you hit horizontal plane (flat bench/row) first on day 1 and vertical plane (incline or press/pullup) first on day 2.
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some more info:
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Originally Posted by FortifiedIron
I can agree with that 100% If that wasnt the case we wouldnt have so many jacked powerlifters lol
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Originally Posted by LyleMcD
What I typically do when I set up routines is use both. My generic 4 day split (which looks a lot like yours, mind you) typically has the first exercises loaded heavy (4-6 or 6-8 reps) with longer rest and a secondary exercise at higher reps (10-12 or 12-15) with a shorter rest. Tension and fatigue in the same workout. And rather than dropping reps, I try to have them add weight in a rep range over the length of the training cycle. So a couple of week submax run up, then 4-6 weeks of hammering adding weight when possible, rinse and repeat.
I also usually plan separate strength cycles (in the below 5 rep range) to bump up maximal strength. Different paths to the same goal.
i also tend to throw in a little bit of arm work. Bodybuilders get anxious if you drop it all out so I give them a few sets to keep them from bitching so much.
http://www.bodyrecomposition.com/for...ead.php?t=6324
Is sort of my generic setup. |
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Originally Posted by FortifiedIron
Basicly saying that people that dont try to using some form of progressive overload and constantly stay at a weight or with little increase in strength will be the ones that fall short.
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Originally Posted by LyleMcD
Gotcha, yeah, agreed 100%. As far as I'm concerned, if you're natural and not adding weight to the bar, you're not growing.
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Originally Posted by FortifiedIron
Yeah you should have seen what the bodybuilders said "No bicep curls?" "Where are the calves?"  |
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Originally Posted by LyleMcD
Retelling one of my favorite stories then I'm going to bed.
Worked with a guy years back, already pretty big (upper body anyhow).
But he was trying to do everything at once, was doing these monster 3 hours back/arm workouts. Just silly stuff, too many exercises and too damn many sets.
So we started working together and I'd just pound his back (He could handle a lot of volume and I was still using bodypart splits back then). Heavy rows, shrugbacks, weighted chins. Frankly, after that, you just don't need much arm work. I'd let him do 2-3 sets of something for bis (similar on chest day, pound him on flat/incline bench and a shoulder movement and then a couple direct sets for tris). In a couple of months, his arms grew at least another inch (they were already big).
So all of the little scrawny boys in the gym would ask him what he was doing for his arms. And he'd tell them 'I do 2-3 sets of biceps about every 5 days, and 2-3 sets of triceps about every 5 days; I just work the heavy compound stuff mainly' they'd refuse to believe him and go back to their 14th set of arm work.
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Originally Posted by LyleMcD
I think that, for most, inclusion of a small amount of isolation work along with the heavy compound pounding will give best results.
Empirically, tris tend to grow better with compound pushing than bis do with compound pulling, especaily rows (bis get worked hard on stuff like undegrip chins). I'd say most report needing some direct arm work for maximal growth. They'll get some out of just heavy compuonds but it'll be better if they add some isolation stuff to the mix.
A couple of sets of direct arm work isn't going to kill anybody and may be helpful.
I think the original routine was more a reaction to **** along the lines of
'Some newbie doing 20 sets for bis, 30 for tris (the extra head means 10 more sets) and ignoring the big stuff entirely.
Basically, their proportions are whacked. Instead of 90% heavy comounds and 10% isolation, they are doing 98% isolation. Well, and bench b/c everybody knows you gotta have a big bench.
And if you always doa flat/incline chest combo, you never get to do much compound delt work because your triceps are too fried. Unless you do something like
flat bench/row
incline flye/pullover
shoulder press/whatever you think opposes shoulder press (or just do rear delts here)
Life, she is full of little compromises
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Originally Posted by Mass Production
Oh BTW, how would you work dips into something like this? I mean you could just do them as your tricep movement after the other pressing stuff, but your going to be pretty fatigued by that point and it's going to be hard to progress in weight on them.
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Originally Posted by LyleMcD
depends on how you do them. they work to replace a chest exercise if you do them leaning forwards and elbows flared. They replace a delt movement if you do them upright and elbows by the sides. They aren't a pure triceps exercise and shouldn't be treted as such
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this looks like an awesome program and quite a few ppl have done it....
i thought that this would add to the resources on our board...
also: i plan on doing this after SF 5x5
peace
Andalite
Fortified Iron's Hypertrophy Program
Linear Mode
