Looking for opinions on this routine ( my goal is hypertrophy ).
Upper
1. Weighted Chin-ups 4 x 8-10
2. Weighted Ring Dips 4 x 8-10
3. Bent Over BB rows 4 x 8-10
4. Incline DB Press 4 x 8-10
Lower
1. Front squats 4 x 8-10
2. Deadlifts 4 x 8-10
3. Calf Raises 4 x 15-20
i will train at least 4 days a week, more if recovery allow me to.
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Thread: Upper / Lower Split
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06-27-2014, 12:31 PM #1
Upper / Lower Split
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06-27-2014, 01:14 PM #2
Might as well do the boring but big 5/3/1.
http://www.t-nation.com/free_online_...onth_challenge
I think it is superior to your routine because it is more complete and it is as hypertrophy oriented as strength oriented. Strength helps hypertrophy.Lift: 5RM | Gym PB
Squat: 360 | 405
Bench: 195 | 230
Deadlift: 455 | 505
QUEBEC CREW
ACCOUNTING
Check out my log: http://forum.bodybuilding.com/showthread.php?t=167965053&page=4
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06-28-2014, 05:47 AM #3
- Join Date: Jan 2012
- Location: Kentucky, United States
- Age: 39
- Posts: 204
- Rep Power: 349
I think it looks good. Just make sure you're focusing on progressive overload-getting stronger on your lifts over time. You could add in a single leg exercise on leg day and maybe a hamstring isolation exercise as well. As mentioned above, Wendler's 531 is a good one for strength and hypertrophy.
Lindsay Cappotelli TeamMuscleTech
lindsaycappotelli.blogspot.com
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06-28-2014, 06:50 AM #4
Yeah maybe i should add something like SLDL for 2-3 sets on lower days and yes obviously i will focus on progressive overload.
Wendler's 531 is certainly a good routine but i prefer to do my own.
So id stick with this routine unless someone know a simple upper / lower routine for hypertrophy.
Thanks anyway!
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06-28-2014, 06:55 AM #5
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06-28-2014, 07:06 AM #6
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06-28-2014, 07:49 AM #7
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06-28-2014, 08:10 AM #8
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07-01-2014, 04:16 AM #9
I could but i dont feel like doing a full body workout each time, especially if i have to squats, it will tire me out for the rest of the workout.
Anyway i think i will do this :
Upper
1. Weighted Chin-ups 3 x 8-10
2. Weighted Ring Dips 3 x 8-10
3. Bent Over BB Rows 3 x 8-10
4. Incline DB Press 3 x 8-10
Lower
1. Front Squats 3 x 8-10
2. Stiff-Legged Deadlifts 3 x 8-10
3. Calf Raises 3 x 15-20
with 120 sec rest between sets.
What you guys think?
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07-01-2014, 04:35 AM #10
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07-01-2014, 10:26 AM #11
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07-01-2014, 02:33 PM #12
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07-01-2014, 02:43 PM #13
If you really wanna stick to your workout, I'd recommend to remove the calf work for ab work instead. Or just do both. I'd also add some type of curl and lateral raises in your upper body workout. Rows and chins are not enough work for biceps and incline bench is not enough for your shoulders. But as said previously the benching and the dips will be well enough for your triceps.
minimalistic approach to trainingLift: 5RM | Gym PB
Squat: 360 | 405
Bench: 195 | 230
Deadlift: 455 | 505
QUEBEC CREW
ACCOUNTING
Check out my log: http://forum.bodybuilding.com/showthread.php?t=167965053&page=4
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07-02-2014, 09:58 AM #14
Well all i have done for two years was only dips and chins, i started with very high volume on those two exercices when i knew nothing about training ( and of course neglecting legs lol ).
After about a year i started to do them weighted reverse pyramid style and i progressed to a point where i could do 6 reps with 46kg of extra weight on chins-ups and 6 reps with 36kg on ring dips at a bodyweight of 70kg.
I am not big at all but my body is purely a product of chins and dips thats why i lack a lot of biceps size and back thickness.
Me too sebatu, thats why i wanna keep my training routine simple !
Also i do some biceps curls but why remove calf works?
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07-02-2014, 07:52 PM #15
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07-03-2014, 03:38 AM #16
Yeah man i have, my split will be :
Upper
1. Weighted Chin-ups 3 x 8-10
2. Weighted Ring Dips 3 x 8-10
3. Bent Over BB Rows 3 x 8-10
4. Incline DB Press 3 x 8-10
Lower
1. Front Squats 3 x 8-10
2. Stiff-Legged Deadlifts 3 x 8-10
3. Calf Raises 3 x 8-20
4. Barbell Curls 3 x 8-10
I added curls on lower days, i know it might seem stupid or unbalanced but my biceps lack big time and i can hit them better when theyre fresh, when i haven't done chins and rows previously.
I rest 120 sec between sets and i up the weight when i can complete 10 reps on the 3 sets, i switched to 3 sets because its easier to progress rather than 4 sets.
And i will train at least 4 times by week, up to 6 times a week if i can !
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07-03-2014, 04:07 AM #17
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07-03-2014, 04:14 AM #18
5/3/1 is an intermediate strength program, not a program geared towards hypertrophy.
My upper lower split is geared towards Lyle McDonald's generic bulking routine (google for more info).
Lower A
Squats
RDL's
Leg Ext
Leg curl
Calves
abs
Upper A
Bench
Rows
Shoulder press
Lat pulldown (or pull ups)
Tri exercise
Bi exercise
Lower b
Deadlift
Hip thrusts
Split squat
Calves
Abs
Upper B
Bench
Seated row
Lateral raise
Face pulls
Bi exercise
Tri exercise
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07-03-2014, 04:16 AM #19
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07-03-2014, 08:16 AM #20
The big but boring version of the 531 is definitly geared towards hypertrophy. the 5 sets of 10 will guarantee size gains. Speaking from experience.
why remove calf works?
You can do calf work if you want, I was just pointing out that ab work is more important imo.Lift: 5RM | Gym PB
Squat: 360 | 405
Bench: 195 | 230
Deadlift: 455 | 505
QUEBEC CREW
ACCOUNTING
Check out my log: http://forum.bodybuilding.com/showthread.php?t=167965053&page=4
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