strength and hypertrophy training

[JaY-ToWn]

i found this workout in a magazine called muscle and fitness. it cycles strength training in one week and hypertrophy in the next, then repeats. this is what me and my workout buddy will try for a 6 week period. i will post up measurements, workout progress and food and supplement intake. this is the program i wrote up that is similar to it. i will be starting this new program tomorrow. at the moment it may not look like this but its a start. will update tomorrow.

Chest & Triceps (strength) -----------------(hypertrophy)

chest press barbell flat- 3 sets 6 reps -------------------- 3 sets 12 reps
---------------------- 1 set 25 reps (lower weight)
chest press incline---- 3 sets 6 reps ------------------ 3 sets 12 reps
-------------------- -1 set 25 reps
pec flys machine------ 3 sets 6 reps -------------------3 sets 12 reps
---------------------- 1 set 25 reps
cable crossover flys--- 3 sets 6 reps ------------------3 sets 12 reps
--------------------- 1 set 25 reps
weighted dips-------- 3 sets 6 reps -------------------3 sets 12 reps
--------------------- 1 set 25 reps (assisted machine)
tricep pushdowns---- 3 sets 6 reps -------------------3 sets 12 reps
--------------------- 1 set 25 reps
tricep extensions----- 3 sets 6 reps -------------------3 sets 12 reps
(skull crushers)------- 1 set 25 reps


Back and Biceps


deadlifts-------------- 3 sets 6 reps ------------------3 sets 12 reps
---------------------- 1 set 25 reps (lower weight)
lateral pulldowns------ 3 sets 6 reps ------------------3 sets 12 reps
---------------------- 1 set 25 reps
seated row----------- 3 sets 6 reps ------------------3 sets 12 reps
---------------------- 1 set 25 reps
bent over row-------- 3 sets 6 reps ------------------- 3 sets 12 reps
--------------------- 1 set 25 reps
concentration curls--- 3 sets 6 reps---------------------3 sets 12 reps
(dumbbell) ----------- 1 set 25 reps (assisted machine)
barbell curls---------- 3 sets 6 reps --------------------3 sets 12 reps
--------------------- 1 set 25 reps
hammer curls--------- 3 sets 6 reps ----------------------3 sets 12 reps
--------------------- 1 set 25 reps


Shoulders & Legs


shoulder press barbell--- 3 sets 6 reps---------------------3 sets 12 reps
----------------------- 1 set 25 reps (lower weight)
upright rows------------ 3 sets 6 reps--------------------3 sets 12 reps
----------------------- 1 set 25 reps
lateral raises machine----3 sets 6 reps--------------------3 sets 12 reps
----------------------- 1 set 25 reps
bentover cable crossovers- 3 sets 6 reps------------------3 sets 12 reps
----------------------- 1 set 25 reps
squats----------------- 3 sets 6 reps--------------------3 sets 12 reps
----------------------- 1 set 25 reps
hamstring curls--------- 3 sets 6 reps --------------------3 sets 12 reps
-----------------------1 set 25 reps
calf raises------------- 3 sets 6 reps---------------------3 sets 12 reps
---------------------- 1 set 25 reps

[eupharies]

Looks **** to met dude. Way way too much volume. After youve done all that on your chest, thats even if you manage that, your tris will be blitzed. Cable crossover and machine flyes are the same thing pretty much. IF you want to do that, swap machine flyers for Close grip bench.
On your back day, theres no pullups...enough said. On your bis, theres no way youd do all that volume whilst keeping perfect form.

On your shoulders, y use machiens when you can do lat raise, and bent raise with DBS....

IF you want to keep this routine, id advise to drop the resistance set, do 2x strength sets with heavy weight, and then do 3x10, not 3x12 of your hypertrophy sets. Otherwise its just do much volume.
Also because of the amount o volume, id sggest doing bis with chest, tris with back, and putting the leg/shoulders say in the middle of these 2.
Hope this helps

[Uk Lifter]

You found it in a muscle mag.

'Nuff said

[Hut*Hut]

stop buying those ****ty mags!

[JaY-ToWn]

Originally Posted by eupharies

Looks **** to met dude. Way way too much volume. After youve done all that on your chest, thats even if you manage that, your tris will be blitzed. Cable crossover and machine flyes are the same thing pretty much. IF you want to do that, swap machine flyers for Close grip bench.
On your back day, theres no pullups...enough said. On your bis, theres no way youd do all that volume whilst keeping perfect form.

On your shoulders, y use machiens when you can do lat raise, and bent raise with DBS....

IF you want to keep this routine, id advise to drop the resistance set, do 2x strength sets with heavy weight, and then do 3x10, not 3x12 of your hypertrophy sets. Otherwise its just do much volume.
Also because of the amount o volume, id sggest doing bis with chest, tris with back, and putting the leg/shoulders say in the middle of these 2.
Hope this helps

mate i agree. we tried it and it went for way too long. to many sets. it just didnt work out. pretty **** advice from a mag. and yes we will do 10 reps. I always have done 10 reps for hypertrophy. oh and it had shoulders and traps on oneday, not shoulders and legs. they're separate days. ma bad. i will look into doing bis and chest, tris and back. cheers mate. thanks for the advice. im a noob when i comes to trick programs. i only know hypertrophy programs and strength programs.

[JaY-ToWn]

Originally Posted by Hut*Hut

stop buying those ****ty mags!

i wouldnt say they're ****ty magazines. i think it was just set out for specific people. definately not for the general BB.

[eupharies]

At least you tried it out always best to check and see if it actualy works for you. trial and error.
Are you training each muscle twice or once a week?

[jgreystoke]

It looks awful. The mag might be good for starting fires.

If you were a 230lb monster, then you can do what the hell you like to bring up the different aspects of your already impressive physique.

How advanced are you? Don't tell me how long you have been training. That means nothing unless the training has been productive. What are your poundages and reps in the big basic barbell moves in your profile above your goals?

That you take a program like that seriously shows you probably know zilch about training for strength and mass.

That's the sort of program for an aneroxic actresses who'd overdose if she went over 105lbs. Wouldn't harm a monster who is huge already.

I await your reply with bated breath.

[JaY-ToWn]

Originally Posted by jgreystoke

It looks awful. The mag might be good for starting fires.

If you were a 230lb monster, then you can do what the hell you like to bring up the different aspects of your already impressive physique.

How advanced are you? Don't tell me how long you have been training. That means nothing unless the training has been productive. What are your poundages and reps in the big basic barbell moves in your profile above your goals?

That you take a program like that seriously shows you probably know zilch about training for strength and mass.

That's the sort of program for an aneroxic actresses who'd overdose if she went over 105lbs. Wouldn't harm a monster who is huge already.

I await your reply with bated breath.

i tried out the first say and didnt like the duration. im not going to go any further with this program. not suited for me at all. cheers

[jgreystoke]

Originally Posted by JaY-ToWn

i tried out the first say and didnt like the duration. im not going to go any further with this program. not suited for me at all. cheers

Hi Jay.

Glad you dumped the nonsense. Looked at your pics. You have a great structure and great potential.

Probably some kind of 5 x 5 would be ideal, but I'd say you'd get somewhere on any RATIONAL program(not the one you posted). You should have no problem turning into a 230lb monster if you have a mind to!

Lots of guys have a poor structure for muscle. Like tiny ribcage etc. You have what are called long muscle bellies. Guys with short muscle bellies end up with arms that have a little ball of muscle inches away from the elbow. Forearms that have a tad of muscle up near the elbow, and no legs to speak of.

Lift well and prosper!

[JaY-ToWn]

Originally Posted by jgreystoke

Hi Jay.

Glad you dumped the nonsense. Looked at your pics. You have a great structure and great potential.

Probably some kind of 5 x 5 would be ideal, but I'd say you'd get somewhere on any RATIONAL program(not the one you posted). You should have no problem turning into a 230lb monster if you have a mind to!

Lots of guys have a poor structure for muscle. Like tiny ribcage etc. You have what are called long muscle bellies. Guys with short muscle bellies end up with arms that have a little ball of muscle inches away from the elbow. Forearms that have a tad of muscle up near the elbow, and no legs to speak of.

Lift well and prosper!

cheers man. will be trying something else. just struggling to gain atm with my new work. am doing labouring and its burning heaps of carbs and im trying to intake heaps more but theres only so much i can eat on my breaks. have stepped up breakfast to extra oats meal for slow releasing carbs, added another shake in after first break and added nuts back into my intake. i will post my eating plan when i write it all down