Just finished smolov jr. for bench which broke my plateau. went from 185 to 205. Now, I want to do some high intensity work with high reps, is there a fun, organized program out there to maximize muscle gain like smolov maximized strength?
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Results 1 to 7 of 7
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10-15-2011, 07:13 AM #1
Pure hypertrophy program? Just finished smolov jr.
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10-15-2011, 07:19 AM #2Stay Dench
- Join Date: Jul 2011
- Location: United Kingdom (Great Britain)
- Posts: 1,325
- Rep Power: 1602
Weightlifting option 2 - AXBXAXXBXAXBXXOriginally Posted by ANDYMAYNE
- two distinct workouts (A and B) alternated on 3 weekly training sessions
- if you can't deadlift as often and/or feel overtrained, consider Option 3
Workout A
A Squats - w 5x5 / 180
B1 Bench press - w 3x5-8 / 60
B2 Bent-over rows - w 3x5-8 / 60
C Military press - 3x5-8 / 75
D1 DB curls - 3x8-12 2021 45
D2 Hanging leg raises - 3x8-12 2020 45
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Workout B
A Deadlift - w 5x5 / 180
B1 Chinups - w 3x8-12 2011 60
B2 Chest dips - w 3x8-12 31X0 60
C DB rows - 3x8-12 2020 75
D1 Skullcrushers - 3x8-12 / 45
D2 Calf raises - w 3x8-12 5X21 45
Read more: http://www.askscooby.com/excellent-p...#ixzz1arOMrNMj❝If you're not making mistakes you're not taking risks and that means you're not going anywhere. The key is to make mistakes faster than the competition so you have more chances to learn and win❞
Twitter: AznBrah
KiK: Caalv
Instagram: Caaaalv
Log: http://forum.bodybuilding.com/showthread.php?t=164900961
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10-15-2011, 07:21 AM #3Bulking till ´16
- Join Date: Nov 2010
- Posts: 9,020
- Rep Power: 2111
DC's routine.
https://www.instagram.com/brunobastos_93/
https://www.youtube.com/channel/UCshN_nywHWNFH836xZ7VjtQ?view_as=subscriber
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10-15-2011, 07:26 AM #4+1. Also, a pure hypertrophy program is retarded. Strength gain is always the main focus of any good routine. Maybe the only pure hypertrophy program would be something live German Volume Training, which sucks.Originally Posted by Bruno93
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10-15-2011, 07:47 AM #5Stay Dench
- Join Date: Jul 2011
- Location: United Kingdom (Great Britain)
- Posts: 1,325
- Rep Power: 1602
where can i see his routne?Originally Posted by Bruno93
❝If you're not making mistakes you're not taking risks and that means you're not going anywhere. The key is to make mistakes faster than the competition so you have more chances to learn and win❞
Twitter: AznBrah
KiK: Caalv
Instagram: Caaaalv
Log: http://forum.bodybuilding.com/showthread.php?t=164900961
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10-15-2011, 07:49 AM #6http://dc-training.blogspot.com/Originally Posted by Blade96
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10-15-2011, 07:49 AM #7Bulking till ´16
- Join Date: Nov 2010
- Posts: 9,020
- Rep Power: 2111
http://dc-training.blogspot.com/Originally Posted by Blade96
https://www.instagram.com/brunobastos_93/
https://www.youtube.com/channel/UCshN_nywHWNFH836xZ7VjtQ?view_as=subscriber
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