Combining strength and hypertrophy? Review my routine!!

[s58]

Passive aggressive post of peace.

um................ok..........

[Mounakis]

but who was rear delt flies

[Gummispielzeug]

I wouldn't do deads and squats on the same day. and your push day would kill my shoulder before I even start with OHPs. But I lift for strength so it might be different for you. Whatever you do, do it heavy, push yourself and don't stick to a program to much. just do whatever keeps you motivatet the most. thats what i have learned

[KrazyEyezKillah]

You're thinking about this WAY

Not everyone wants to become a bodybuilder in this section, in fact I doubt that even 1% do. The only lagging parts I'd be concerned about are hamstrings and rear delts, etc.. things that can cause issues if they're not strong enough.

I've literally seen 100's of threads from 100's of different people confused on which routine to pick, which routine is optimal, which routine would give them the quickest gains.. worse than that, I've seen many who keep routine hopping for no reason.

It's not rocket science, just pick a routine and do it.

Dude what are you talking about? Yeah not everyone here wants to be a pro bodybuilder but nearly everyone wants a defined, proportional physique that looks good. The guy who does 3 sets of OHP, lateral raises, shrugs, and rear delt flyes will almost always have better looking shoulders than the guy who only does OHP. The guy who is exclusively seeking more quad development SHOULD prioritize front squats, not just do "leg press or back squat or leg extensions, it doesnt matter which" as the earlier guy said. This whole "just lift and eat" thing is stupid. Lift when? What weight? In what order should you do your exercises? What exercises should you place special emphasis on so that your physique is proportioned well?

I agree that you should get on a routine that makes sense and is tried and true, because they are tried and true for a reason. Go to the gym having a sensible plan.

[TheJediBrah]

Needs more Back

[s58]

Passive aggressive post of peace.

Wow you are such a phag...... You -rep me for no reason..... get a life scumbag

Thanks and have a great day!

[s58]

Needs more Back

Another lat exercise you mean?

You guys keep saying more back but what specifically? Lats? Rear delts? Lower back?

Also would be good if you could give a exercise for it

[NZninja101]

Wow you are such a phag...... You -rep me for no reason..... get a life scumbag

Thanks and have a great day!

Strong rep beg.

[s58]

Strong rep beg.

I'm trying to get some help and you are just on here trolling and not giving any help at all....

Kill yourself

[TheJediBrah]

Wow you are such a phag...... You -rep me for no reason..... get a life scumbag

Thanks and have a great day!

negged scumbag

[NZninja101]

I'm trying to get some help and you are just on here trolling and not giving any help at all....

Kill yourself

http://vocaroo.com/i/s1SdJwu6ZiJZ

[NZninja101]

I already said you should do BLSS at this point. But here's some modifications to your desired program.

(Push) Chest tric shoulder:

Flat Bench Press: 2 sets of 5, then 3 sets of 8-12
Incline press: 1 set of 5, then 2 sets of 8-12
Military shoulder press: 3 sets of 8-12
Upright rows: 3 sets of 8-12
Skullcrushers: 3 sets of 8-12
Overhead Extensions: 3 sets of 8-12



(Pull) Back and Bicep:


Pullups: 3 sets of 5
Barbell curls: 4 sets of 8-12
Lat Bent rows: 5 sets of 8-12
Hammer curls: 3 sets of 8-12



(Lower) Legs and abs:

Squat: 3 sets of 5
Deadlift: 3 sets of 5
Ab crunches: 3 sets of 8-15
Reverse crunches: 2 sets of 8-15
Alternating Hamstring curls and SLDL: 3 sets of 6-10

[TheJediBrah]

I don't need advice on how to make a routine.

I want a review of a routine I made myself that combines strength and hypertrophy.

Thanks for trying to help though!

you misunderstand, let me translate for you

You are too dumb to make your own routine. The one you made is crap. Therefore, it would be prudent to choose from a selection of routines that people who are not too dumb have made

[Busst94]

Your squat will suffer for several reasons. One, you're gonna waste a TON of energy doing deadlifts. It is taxing on your body as hell. Two, deadlifts work your hams. And three, your lower back is worked during squats as well. Mainly, its just the energy youre gonna use to do deads and the hamstrings

I agree with this statement, however I must say that dead lifts when implemented into your workouts with squats PROPERLY will bring forth benefits in your squat progress, especially if your weak areas in squat are your hams and lower back. In that case do them at lower intensity.

[SmallCap]

5/3/1 with BBB or bodybuilding template.
WS4SB
BLSS
PHAT
Ice Cream's 5x5
GST

Why not follow one of those?
It is actually as simple as pick a routine, eat enough, and you will get bigger/stronger. Pick one of the proven routines, follow it blindly, and you WILL get results.

[Busst94]

Ok so I pretty much have a routine where I combined strength and hypertrophy into one and would like you guys to take a look at it and let me know what ya think! Thanks!

(Push) Chest tric shoulder:

Flat Bench Press: 2 sets of 5, then 3 sets of 8-12
Incline press: 1 set of 5, then 2 sets of 8-12
Military shoulder press: 3 sets of 8-12
Upright rows: 2 sets of 8-12
Skullcrushers: 3 sets of 8-12

16 sets total

(Pull) Back and Bicep:

Pullups: 3 sets of 5
Barbell curls: 4 sets of 8-12
Lat Bent rows: 5 sets of 8-12
Hammer curls: 3 sets of 8-12

15 sets total

(Lower) Legs and abs:

Squat: 3 sets of 5
Deadlift: 3 sets of 5
Ab crunches: 3 sets of 8-15
Reverse crunches: 2 sets of 8-15

11 sets total. (I only want my squats and deadlifts to get strength, not muscle mass for now)

I never go to failure on any of my sets or reps. I go shy of 1-2 reps before failure.
I rest about 1-2 minutes between sets.
And I have no rest days. I do Push, pull, lower, repeat. Push, pull, lower etc. Never taking a rest day unless I feel I absolutely need it.

So please tell me what you guys think of this routine. Anything that needs to be added or taked away.

Am I doing enough sets for my muscles?
Should I go to failure on my last sets?
Is this getting me more strength than hypertrophy this way? Or more hypertrophy than strength?

Etc

Thanks guys I really appreciate anyone that takes the time to read this and help me out!

This is great man! Though would it be more beneficial to so all your heavy lifts say in the morning, and hypertrophy lifts in the afternoon. I'm saying this because as you are progressing through such heavy weights, you may struggle throughout your hypertrophy sets and further strength sets as your central nervous system is just being completely drained by the high intensity and volume. Thus I would advocate a split within the day to avoid this and achieve as much gains as possible. Might I also add that by doing the strength sets in the morning, your central nervous system will be firing by the time you lift at the end of the day within your hypertrophy workout thus, thus leading you to lift heavier and more efficiently.

[SmallCap]

This is great man! Though would it be more beneficial to so all your heavy lifts say in the morning, and hypertrophy lifts in the afternoon. I'm saying this because as you are progressing through such heavy weights, you may struggle throughout your hypertrophy sets and further strength sets as your central nervous system is just being completely drained by the high intensity and volume. Thus I would advocate a split within the day to avoid this and achieve as much gains as possible. Might I also add that by doing the strength sets in the morning, your central nervous system will be firing by the time you lift at the end of the day within your hypertrophy workout thus, thus leading you to lift heavier and more efficiently.

If only everyone had time to do 2x/day workouts.

[Busst94]

just lift.

Statements like these remind me how so immensely unintellectual some people are in the gym

[SmallCap]

Statements like these remind me how so immensely unintellectual some people are in the gym

I think he means by just lift as in just follow a proven routine.

[TheJediBrah]

I think he means by just lift as in just follow a proven routine.

also if you noticed the subtext of the comment, the main point he was trying to make was something along the lines of:

You are worrying far too much about things that don't matter, and hence taking focus away from the most important things you should be doing, like training hard.

Busst94, you are obviously the "immensely unintellectual" one

[Busst94]

also if you noticed the subtext of the comment, the main point he was trying to make was something along the lines of:

You are worrying far too much about things that don't matter, and hence taking focus away from the most important things you should be doing, like training hard.

Busst94, you are obviously the "immensely unintellectual" one

well no, it does matter quite a lot. when i see that statement "just lift", yes i can acknowledge that the motivation to train hard is there which is ultimately the basis of success, but things such as the volume and intensity of your training is very much an important thing to consider. by "just lifting" and not taking into these factors is what leads to injuries from over training, possible poor form, and so forth. So "just lifting" and not worrying about one's routine could in the long term affect one's capacity to further "lift" in an efficient fashion. So I am sorry the say, but you are one of the many people who do not take such important things into consideration, which I am trying to advocate to him. If he were to "just lift" at discretion with no prime knowledge on the correct application or consequences of his workout, than I assure you that like people I know, issues will be imminent.

[TheJediBrah]

well no, it does matter quite a lot. when i see that statement "just lift", yes i can acknowledge that the motivation to train hard is there which is ultimately the basis of success, but things such as the volume and intensity of your training is very much an important thing to consider. by "just lifting" and not taking into these factors is what leads to injuries from over training, possible poor form, and so forth. So "just lifting" and not worrying about one's routine could in the long term affect one's capacity to further "lift" in an efficient fashion. So I am sorry the say, but you are one of the many people who do not take such important things into consideration, which I am trying to advocate to him. If he were to "just lift" at discretion with no prime knowledge on the correct application or consequences of his workout, than I assure you that like people I know, issues will be imminent.

you still completely missed the point

"just lift" doesn't literally mean "just lift". If it was literal then you would die because of not breating oxygen. "just lift" means what i said in the post you quoted and yet still failed to understand.

[Busst94]

you still completely missed the point

"just lift" doesn't literally mean "just lift". If it was literal then you would die because of not breating oxygen. "just lift" means what i said in the post you quoted and yet still failed to understand.

no, i acknowledged what you said. hard training is the most important thing. but when the previous author said "dw just lift", it actually is the other little things which are quite important in ones gains, which should not be discouraged.

[TheJediBrah]

no, i acknowledged what you said. hard training is the most important thing. but when the previous author said "dw just lift", it actually is the other little things which are quite important in ones gains, which should not be discouraged.

i agree, they can be important, but he obviously felt that you, like many others, are sacrificing the more important factors for these lesser ones.

Either way, he is a good poster and your insulting comment was uncalled for

[moimoi123]

Lolwot if ur deadlift doesen't suffer after squats ur obv not squatting heavy enough. Oh and you want to focus on Mind - Muscle connection ALOT since every1 can have a good routine but you wont get much results if you do E.G. Barbell rows with all arms.

Btw ur a cheeky kunt and i negged you.

[Singularity7]

How come you guys are all against putting deadlift and squat in the same day?

I like it cause I feel its more ogranized. Deadlifts also use some leg power so I thought itd be much easier to just put in leg day.



Your right. Who needs a routine?

I should just go outside and start lifting rocks.

Because if you want strength as well. Doing Squats and Deadlifts on the same day COULD be detrimental. You want to lift as much as you can on both lifts. Yes it also uses some leg power and it also requires heavy core stabilization and doing heavy squats could fatigue and you wont be able to preform your best on Deadlifts.
This my recommendation as well as the other that have listed it.

[s58]

negged scumbag

Wow that hurt me a lot.

I already said you should do BLSS at this point. But here's some modifications to your desired program.

Hmm ok at least you tried helpin me in the end

you misunderstand, let me translate for you

You are too dumb to make your own routine. The one you made is crap. Therefore, it would be prudent to choose from a selection of routines that people who are not too dumb have made

This routine is actually one from someone on here its just modified a bit. If you have no opinoun or don't know what should or shouldn't be changed on the rotuine, then you shouldn't waste your time posting on this thread.

Thanks for trying to help though!

also if you noticed the subtext of the comment, the main point he was trying to make was something along the lines of:

You are worrying far too much about things that don't matter, and hence taking focus away from the most important things you should be doing, like training hard.

Busst94, you are obviously the "immensely unintellectual" one

People are gonna train hard regardless of whether or not they find the routine right for them. However it makes us feel better that when we are training hard, we aren't wasting our time and actually making some gains from the routine we are doing.

Thanks for the post though!

Lolwot if ur deadlift doesen't suffer after squats ur obv not squatting heavy enough. Oh and you want to focus on Mind - Muscle connection ALOT since every1 can have a good routine but you wont get much results if you do E.G. Barbell rows with all arms.

Btw ur a cheeky kunt and i negged you.

Hmm Ok I somewhat get what your saying.

And as for the neg, Im already at the lowest possible so...... lol

Thanks for trying to help though!